Madhiri ane hutano ave maitiro pane ese masocial network uye muzuva redu kuzuva. Uye ndezvekuti tinofanira kudzivisa zvakanyanya sezvinobvira kushandiswa kweshuga yakanatswa iyo yakaipa kumuviri wedu. Naizvozvo, vanhu vari kuedza kuwana ane hutano shuga akasununguka dhizeti mabikirwo.
Saka isu tichakumikidza chinyorwa ichi kuti tikuudze iwe nezve mamwe akanakisa ane hutano dessert mabikirwo asina shuga.
Zvishandiso zvekufunga
Kuti ugone kugadzira madhirita ane hutano asina shuga asi anonaka zvakaenzana, unofanirwa kufunga nezve zvimwe zvinhu:
- Shandisa michero yakasikwa inotapira: Zvibereko zvakaita semastrawberries, maapuro, mabhanana, uye mazambiringa zvinotapira uye zvinogona kushandiswa mumabikirwo ako kuita kutapira madhiri ako. Unogona kushandisa michero mitsva kana chando, woipwanya kuita puree inotsiva shuga.
- Shandisa natural sweetener: Panzvimbo peshuga yakanatswa, shandisa zvinotapira zvechisikigo seuchi, sirasi yemepu, kana sirasi yeagave. Izvi zvinotapira zvine hutano kupfuura shuga yakanatswa, asi inofanira kudyiwa zvine mwero.
- Shandisa hupfu hwegorosi: Tsiva hupfu chena neupfu hwegorosi mune yako dhizeti resipi. Hupfu hwegorosi hune hutano uye hwakapfuma mune zvinovaka muviri kupfuura hupfu chena hwakanatswa. Zvakare, unogona kushandisa humwe hupfu hwakadai sehupfu hwemuarumondi kana hupfu hweoat.
- Wedzera zvinonhuwira: Zvinonhuwira zvakaita sesinamoni, nutmeg, ginger, uye cardamom inzira yakanaka yekuwedzera kunhuvira kune zvekuseredzera kwako pasina kuwedzera shuga. Izvi zvinonhuwira zvinogona kushandiswa kuwedzera kunaka kwechisikigo kwemichero uye zvimwe zvinongedzo.
- Shandisa mukaka usina mafuta mashoma: Shandisa mukaka wakaderera-mafuta semukaka weskim, Greek yoghurt, kana cottage cheese kuderedza huwandu hwemafuta mumadhizeti ako. Izvi zvinongedzo ndizvo zvakanakisa sosi yeprotein uye calcium, uye inogona kushandiswa mumhando dzakasiyana dzekubika dessert.
- Wedzera nzungu: Nzungu dzakaita semarnuts, maamondi, uye hazelnuts zvinogona kuwedzerwa kune zvekudya zvako kuti uwedzere kutaridzika uye kunaka. Izvi zvinosanganisa zvakapfuma mune zvinovaka muviri uye mafuta ane hutano, uye zvinogona kushandiswa pachinzvimbo chebhota kana mafuta.
- Edza maresipi ane hutano: kune akawanda ane hutano uye anonaka mabikirwo anowanikwa online asina shuga. Edza mamwe emabikirwo aya kuti uedze mazano matsva uye zvinonaka.
Kune nzira dzakawanda dzekuita dessert ine utano pasina shuga. Nokushandisa michero, zvinotapira zvechisikigo, hupfu hwezviyo, zvinonhuwira, mukaka wakaderera-mafuta, nzungu, uye mabikirwo ane utano, unogona kunakidzwa nezvinonaka uye zvinovaka muviri pasina kuwedzera shuga pakudya kwako.
7 shuga-isina hutano dessert mabikirwo
Aya ndiwo mamwe emabikirwo akakwenenzverwa ehutano husina shuga:
- Chickpea Brownies: Chickpeas inoshandiswa mumutsara uyu panzvimbo yeupfu kuita hutano, husina shuga husina brownies. Ponya gaba rehuku dzakabikwa nemazai maviri, chipunu chemafuta ekokonati, chipunu chevhanira, munyu, uye chipunu checocoa poda isina kutapira. Dururirai musanganiswa mupani yekubikira uye gadzirai muchoto kwemaminitsi makumi maviri nemashanu pa 25°C. Kana vachinge vagadzirira, unogona kunakidzwa nezvimwe zvinonaka zvisina shuga chickpea brownies.
- Yogurt nemichero: Iyi resipi iri nyore kugadzira uye isarudzo huru yekudya kwemangwanani kana dessert. Sanganisa kapu yeyogati yeGreek isina kutapira nechipunu cheuchi uye kapu yemuchero mutsva wakachekwa semastrawberries, mabhanana, kana blueberries. Musanganiswa uyu wakapfuma muprotein uye zvinovaka muviri, uye isarudzo ine hutano uye inonaka chero nguva yezuva.
- Banana Oatmeal Cookies: Kuti ugadzire makuki aya ane hutano, asina shuga, suka mabhanana maviri akaibva nekapu yeoti mundiro kusvikira mabhanana akakora aita. Wedzera piniki yekinamoni uye walnuts akachekwa uye sanganisa zvakanaka. Gadzira makiki madiki nemusanganiswa woaisa patireyi yekubikira. Bika muchoto kwemaminitsi 15-20 pa 180 ° C. Aya makuki isarudzo ine hutano uye inonaka yekudya pakati pekudya.
- Banana uye Strawberry Ice Cream: Iyi resipi iri nyore kugadzira uye haidi ice cream maker. Ingo sanganisa kapu yemastrawberries nemabhanana maviri akaibva kusvika paita puree yakatsetseka. Isa musanganiswa mugaba refiriji uye omesa kwemaawa mashoma. Kana yave chando, unogona kunakidzwa nebhanana rinonaka uye sitirobheri ice cream pasina shuga yakawedzerwa.
- Karoti Muffins: Aya ane hutano, asina shuga muffin isarudzo inonaka yemangwanani kana dessert. Sanganisa makapu maviri ehupfu, zvipunu zviviri zvehupfu hwekubikisa, chipunu chimwe chesinamoni, hafu yechipunu yejinja, uye munyu mundiro. Mune imwe mbiya, sanganisa mazai maviri, kapu imwe yeapurosauce isina kunyorova, kapu imwe yemakarotsi akakanyiwa, uye imwe teaspoon yevanilla yakatorwa. Wedzera zvimedu zvakaoma kumusanganiswa wakanyorova uye fungai zvakanaka. Dururirai musanganiswa mumagaba emuffin uye gadzirai muchoto kwemaminitsi 20-25 pa 180 ° C.
- chia pudding-Iyi ine hutano, isina shuga dessert iri nyore kugadzira uye isarudzo yakanaka yekudya kwemangwanani kana dessert. Sakanidza hafu yekapu yemukaka wearumondi usina kunyorova nemapupuni maviri embeu dzechia mundiro. Wedzerai teaspoon yevanilla yakatorwa uye hafu yeteapuni yekinamoni uye sanganai zvakanaka. Isa musanganiswa mumudziyo uye mufiriji kwemaawa maviri kana usiku hwose. Kana yangogadzirira, unogona kunakidzwa nekunaka uye kunovaka muviri chia pudding.
- Cheese uye keke yemichero: Iyi ine hutano, isina shuga-isina cheesecake isarudzo inonaka kune chero chiitiko. Puree kapu yecashews yakasvibirira mune chikafu chekudya kusvika huturu hwakatsetseka hwaita. Wedzera kapu yeGreek yogati isina kunotapira, hafu yekapu yemukaka wekokonati usina kunyorova, chipunu chevhanira, uye hafu yekapu yemuchero mutsva wakachekwa semastrawberries kana blueberries. Dururira musanganiswa mundiro yekubikira uye refrigerate kwemaawa maviri. Kana ichinge yagadzirira, unogona kunakidzwa nechisikeke chinonaka chisina shuga.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve akanakisa-asina shuga ane hutano dessert mabikirwo.