Kuenzanisira kwekudya kwemhando dzakasiyana dzemukaka
1 - Dairy Milk
Wakawana mukaka here? Soy mukaka, mukaka wemamondi, mukaka wekonikiti ... mazuva ano, kune mikana yakawanda yemukaka pane mashefu. Anoda kuziva nezvekusiyana kwei? Heano kuenzanisa mairi ose akasiyana akawanikwa.
Nezvose zvinenge zvese zvemukaka kunze uko, zviri nyore kukanganwa nezvakanaka zvekare mukaka wemukaka. Mafuta-aka (aka skim) mukaka wakanaka kana uri kutarisa makoriro ako, uye kunyanya kana uri kutarisa mafuta ako. Iyo tambo inonyoro, uye inonyanya kushandiswa. Uyezve, ine chimiro chakasimba che calcium uye inofadza protein inowanikwa. Asi kana uri kutarisa kuti ucheke mamwe makorikori uye / kana kuti unofunga nezvemisi, iwe ungada kuongorora dzimwe swapsi.
1 mukombe wemukaka usina mafuta une 90 makorikiti, 0g mafuta, 126mg sodium, 13g carb, 0g fiber, 12,5g shura, uye 8g protein.
2 - Soymilk
Yakagadzirwa kubva pasi pe soya yakasanganiswa nemvura, soymilk inzvimbo yekare inoshandiswa kune vashandi vayo vemukaka. Kune vanhu vane lactose vasingateereri kana kuva nekunzwa kwehuchi, soymilk chisarudzo chikuru. Iyo inotakura calcium yakawanda semukaka wenguva dzose, kunyange zvazvo kwete chaizvo seprotein. Sezvakaita kufema, zvinotapira-zvakanyanya zvakapfuma kudarika mukaka wakaoma. Uye vanilla marudzi ane unhu hwakanaka chaizvo, uye anowedzera chimwe chinhu chiduku pane zvaunodya, pasi-calori smoothies , uye kunyange zvinhu zvakabikwa. Endai kune zvingasarudzwa zvishoma, izvo zvakanyanya kuderera mumakori. Iko kunewo mhando dzisina kunyoreswa kunze uko izvo zvishoma zvakanyanya mumakirori asi zvakanaka kune avo vanocherechedza shuga yavo yekudya.
1 kapu yevheni vanilla soymilk ine 73 makori, 1.5g mafuta, 98mg sodium, 8g carb, 1g fiber, 6g shuga, uye 6g protein.
3 - Amamondi Mushonga
Super low in calories uye yakakwirira mukanakisa, mukaka wemafuta anamarmond asina kunyorera ishandisi yemukaka unodikamwa. Iine unhu husina kumira, asi zvakazara zvakanaka. Mukaka weAlmond ndiyo chisarudzo chikuru kune ani zvake anonzwisisa kune zvose zvekudya uye dairy. Uye semhepo yakasviba, inokonzera kupfuura mukaka usina mukaka usina mafuta. Zvipingamupinyi? Izvo zvakaderera mu calcium uye mapuroteni. Zvisinei, pane mamwe marudzi akashandiswa kuwedzera calcium uye mapuroteni anofanirwa kutsvaga. Kuti uise pamusoro payo zvose, waiziva here kuti maarondi ndiwo zvokudya zvinonaka?
1 mukombe wevanilla unsmondened mazai emumakwenzi ane 35 makori, 2.5g mafuta, 178mg sodium, 2g carb, 0.5g fiber, <0.5g shuga, uye 1g protein
4 - Kokoti Muto
Mukaka wekakhuti hausi konajikiti mvura (iyo mvura inouya yakananga kunze kwekona kacho), uye haisi iyo zvinhu zvaunogadzirisa zvaunotenga muikwanisi. Zvechokwadi, chinhu ichi chinonzi "coconut milk beverage". Iine kutapira zvishoma uye runhu hwakanaka hwekugadzira. Mukaka wekakhuta ane mafuta akawanda emashizha aya emukaka, saka svetuka kana izvi zviri kunetseka. Iyo inowanzova yakaderera mu calcium uye mapuroteni. Asi kana iwe uchida kokonati yakasanganiswa uye usakanganwa mafuta akawedzerwa, izvi zvingava sarudzo yakanaka kwauri. Inonyanya kushanda zvakanaka mukofi, oatmeal, uye smoothies.
1 mukombe wekasikiti isina unsweetened kkokoni ine 50 makori, 5g mafuta, 15mg sodium, 1g carbs, 0g fiber, 0g shuga, uye 1g protein.
5 - Cashew Misi
Mukaka weCashw unofanirwa kune dzimwe nzira itsva dzekaka kunze uko. Izvo zvisiri zvemafuta zvakanyanya zvakanyanya mumakori uye mamwe mabhii akasimbiswa ne calcium. Asi kufanana nemukaka wakawanda wemukaka, wakaderera mumapuroteni. Iine unhu hushoma huni, sezvakaita mukaka wemarumondi, asi iyo inotonhorera.
1 mukombe wemukaka wekashew uns unsenede une 30 makoriro, 2.5g mafuta, 123mg sodium, 1g carbs, 0g fiber, 0g shuga, uye <0.5g mapuroteni.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!