Isonka sisisiseko saso nasiphi na isidlo, ukusuka kwisidlo sakusasa ukuya kwi-snack okanye isidlo sakusihlwa. Eyona ngxaki banokuba nayo kukutya iicarbohydrates. Ngokuxhomekeke kuhlobo lokutya okanye injongo yomzimba onayo engqondweni, ukusetyenziswa okuphezulu kweecarbohydrates kunokukugcina usukelo lwakho. Ngesi sizathu, sicinge ukukubonisa iresiphi elula nekhawulezayo yokwenza ngezithako ezi-3 kuphela. Ngaba unesibindi sokwenza isonka esimhlophe silingane?

Isonka selifu yinto esele inefashoni kakhulu mva nje, nangona sele yenziwe iminyaka. Yiresiphi endala ekhuthazwayo kwi-low-carbohydrate yokutya okanye ukugcina ukuhlutha. Inokwakheka okukhethekileyo kunye nencasa, ngakumbi ukuba uyayinonga ngeziqholo othanda kakhulu.

Kutheni isisonka esilinganayo?

Ukutya okusempilweni okanye iiresiphi ziqwalaselwa xa iimacronutrients zisempilweni. Umbono ophambili wesonka esifanelekileyo kukuba siphantsi kweekhalori, sisezantsi kwiicarbohydrates kwaye sisityebi kakhulu kwiprotheyini. Yonke into yenziwe kule recipe.

Ngaphezu koko, i-fitness foodies iya kuthanda ukusebenzisa izithako abadla ngokuzidla, njengamaqanda amhlophe kunye ne-oatmeal. Zimbini izithako eziphindaphindiweyo kwisidlo esifanelekileyo kuba zibonelela ngokuhlutha kunye nesixa esihle seprotheni. Ke ngoko, isonka esimhlophe seqanda sifanelekile kuphela xa ukwinkcazo (okanye nakwivolumu).

Ithambile kwaye ithambile, ilungele iisandwich. Uninzi lweeresiphi zesonka sengqolowa, kungakhathaliseki ukuba zilula kangakanani na, zijika zibe lukhuni kwaye zibe lukhuni ngosuku okanye ezimbini. Esi sonka siya kuhlala silungile efrijini emva kosuku lokuqala malunga neveki, kwaye sinokuyikhenkceza.

Ukongeza, ayinakuqwalaselwa njengesonka sengqolowa esipheleleyo, kuba iqulethe kuphela i-20 grams yomgubo we-oat. Kule meko, isonka esifanelekileyo ngaphandle komgubo sinokuqwalaselwa.

Ixabiso lesondlo

Esi sonka simhlophe sineyona nxalenye iphambili yeproteni yeqanda. Ngokukodwa, kule recipe siza kufumana 14 yeeprotheyini Ndiyabulela nakwi-oatmeal. Ukongezelela, olu hlobo lomgubo lunexabiso eliphantsi le-carbohydrates, kwaye kwi-20 grams kuphela isinika i-2 grams ye-hydrates.

Ngethamsanqa, le recipe ilula kwaye iyakhawuleza ukwenza, kodwa ukuba ufuna ukuba nesonka iintsuku ezininzi, ungathanda ukwazi ukuba inokugcinwa ngokugqibeleleyo efrijini ukuya kwiintsuku ezi-3. Ngoku konke okufuneka ukwenze kukugcwalisa ngento oyithanda kakhulu. Sikhethe uguqulelo oluswiti ngetshokolethi, kodwa unokongeza itumato kunye neavokhado ukwenza isnack enetyuwa.

Ixabiso labo lezondlo liya kuxhomekeka kwiindlela zokupheka kunye neempawu zezithako ezisetyenzisiweyo. Nangona kunjalo, olu luqikelelo olunzima:

Iikhalori: 56
Iikhabhohayidrethi: 1 gram
Iiprotheni: 3 grams
Amafutha: 5 grams
- Igcwele: 2 grams
- Amafutha eTrans: 1 gram
Ikholesterol: 90 mg
Isodiyam: 55 mg
IPotassium: 51 mg
Iswekile: 1 gram
IVithamin A: 216 IU
Ikhalsiyam: 19 mg
Intsimbi: 1 mg

Njengoko ubona kwiresiphi, ayisosonka ngokwenene, kuba ayinayo umgubo. Nangona kunjalo, sisongezelelo esihle ukuba ujonge ukusika ezinye iikhalori, i-carbs, okanye utye nje into eyahlukileyo. Ngokuthatha amaqanda ambalwa amhlophe, uwabethe ngamandla kwaye uwafake ehovini, unokudala isonka esiya kuhamba kakuhle ngeesantshi. Ukukhanya, ukuguquguquka kunye nokuba nencasa encinci yeqanda, ihamba kakuhle kakhulu kunye nemifuno emitsha.

Isiqulatho sayo seprotheyini ephezulu siyenza ibe lula kuso nasiphi na isidlo. Ngamanye amaxesha, kunzima ukufumana indlela yokongeza esi sondlo esibalulekileyo ukuba singekho ngendlela yakudala (i-steaks, intlanzi enkonkxiweyo, iimveliso zobisi ...). Ngesi sizathu, isonka esimhlophe siyindlela entsha egqibeleleyo yokwenza ukutya okuphindwe kabini kweprotheyini. Umzekelo, unokwenza isangweji ngetuna, inkukhu, okanye i-omelet yesiFrentshi. I-protein intake inomdla ngakumbi, ngakumbi kwiimbaleki. Nangona kunjalo, ikwacetyiswa kubantwana abakhulayo, abantu abajonge ukubukela ubunzima babo, kunye nabantu abadala abakwisidlo esimnandi. Ngapha koko, yaziwa ngokuba isonka keto, ekubeni ihambelana ngokugqibeleleyo nemithetho yokutya kwe-ketogenic.

Into omele uyikhumbule kukuba ingenziwanga ngomgubo, ukumila kwayo kuya kuba rhabaxa. Ekuqaleni iya kubonakala iphelele, kodwa iya kushwabana njengoko ipholile, njenge-soufflé. Oku akuphazamisi nantoni na, kuba iimpawu zayo zihlala zilungile.

Iindlela ezahlukeneyo zokusebenzisa isonka samafu

Le recipe yesonka esimhlophe ayilungile nje kwiisandwich. Isonka efini sinokusetyenziswa ngezi ndlela ezinye:

IiTostadas. Gubungela ibhotela okanye ubusi. Kodwa qaphela xa u-toast, isonka esimhlophe seqanda sinokujika ngokukhawuleza sibe ngumlotha. Kungcono ukuyigcoba kancinci epanini ngeoyile encinci kakhulu. Ngale ndlela siqinisekisa ukuba ayihlali inamafutha kwaye siyayiphepha ukuba iphume igqabhukile, xa ithelekiswa nethowusta.
Isuphu. Fumana isuphu esekwe kwimifuno ukwazisa iiresiphi ezisempilweni, kwaye uzame ukudipha isonka. Ngokuba nomxholo ophezulu weprotheyini, siya kuba sifumana isidlo esipheleleyo kuzo zonke izondlo.
Pizza. Yenza iipizza ezincinci ngesonka sekhabhu ephantsi. Kufuneka ulumkele ukuba ayixutywa kakhulu netumato, kwaye ayitshisi umzantsi wesonka. Logama nje izithako zifudunyeziwe, kuya kwanela ukuba ube nepizza emnandi.
Iinduku zesonka. Fafaza itshizi kunye neoli encinci yomnquma okanye ibhotolo ukwenza isonka esimnandi. Ungongeza kwakhona umgubo wegalikhi kumxube, kodwa qaphela ukuba ungafaki kakhulu ukunqanda isitshisa.

Iingcebiso zesiphumo esihle

Le recipe ilula kakhulu ukwenza, nangona kunjalo, ukuba awufumani ziphumo zilungileyo, sineengcebiso ezilungileyo zokukunceda ukuba uzifezekise. Kubalulekile ukuba ubeke ingqalelo kuwo onke amanyathelo eresiphi kwaye ungathathi inkululeko yokuguqula nayiphi na kuzo.

Ukubetha amaqanda kakuhle

Amaqanda amhlophe kufuneka abethwe kakuhle kakhulu. Oku kuthatha malunga nemizuzu eyi-8, zombini kunye nomxube wombane kunye nomxube wokuma. Kucetyiswa ukuba ukwenze kwenye yeentonga ezizenzekelayo, kodwa ukuba uyenza ngesandla uya kuyifumana ngokufanayo. Njengoko uphakamisa umxube, intlama kufuneka yenze iincopho eziqinileyo kwaye iqanda elimhlophe liya kunamathela kumxube. Imvakalelo iya kuba njengengqimba yelifu elimhlophe. Kufuneka kwakhona ukhumbule ukuba bakwiqondo lokushisa, kungekhona ukubanda.

Kunconywa ukuba isitya sicoceke ngokupheleleyo kwaye somile kwaye asinayo ioli okanye igrisi, amanzi kunye nantoni na enye. Kwakhona kufuneka siphephe ithontsi le-yolk (elityebileyo) okanye abamhlophe abayi kubetha. Masikhumbule ukuba ukufuma okugqithisileyo kunokuthintela abamhlophe beqanda ukuba babethe.

Kwimeko apho sibiza kakhulu, sinokusebenzisa ukhilimu wetartar. Ingumgubo oneasidi engongezi incasa kodwa inokunceda iimolekyuli ezimhlophe zeqanda zinamathelene.

Musa ukubhaka ixesha elincinci

Isonka sakho esimhlophe akufanele sibonakale simanzi okanye sigobile (njenge-omelet) phakathi. Ubume kufuneka bome ngakumbi kune-meringue kwi-lemon meringue pie. Ukuba isonka sakho selifu siphekwe ngaphantsi, siya kuhlukana xa usiphakamisa kwaye ube neqanda elifumileyo. Ngakolunye uhlangothi, ukuba ulinde ukuba upheke ngokupheleleyo, ukuthungwa kuya kuphucula kwaye umphumo awuyi kuba yintlekele.

Amaxesha ambalwa okuqala kuya kuba nzima ukufumana ixesha elifanelekileyo, ngakumbi kuba i-oven nganye iyingqayizivele kwaye amaxesha anokwahluka. Nangona kunjalo, kungcono ukuba yenziwe kakuhle kunokuba iwa.

Yiyeke iphole ngokupheleleyo

Sincoma ukushiya abamhlophe bezonka ukuze bapholise kwi-oven rack ubuncinane imizuzu engama-60. Gcina ukhumbule ukuba abamhlophe bamanzi, ngoko oku kuvumela ukuba baphole kodwa baphinde bome kancinci. Musa ukungxamela ukuyidla kwangethuba, kungcono ukonwabele iiyure ezininzi emva kokubhaka.

Sinokude siyipheke kusuku olungaphambili ukuze singahendeki ekubeni ikhawuleze yatyiwa. Kwakhona, isonka esimhlophe simnandi kakhulu xa sibanda ngokupheleleyo.

Umkhenkce kwiindawo ezingasetyenziswanga

Isonka seqanda sinokugcinwa ngaphandle kwengxaki kwaye siya kuhlala iinyanga. Xa uyidinga, ayizukuthatha ixesha elide ukunyibilika, nangona ufuna ukuqiniseka ukuba unciphisa nakuphi na ukufuma okukhoyo kuyo. Unokuyicoca ukuze uyigcine ngcono.

Nangona kunjalo, ayisosonka sinzima kakhulu ukwenza ukuba sinexesha. Iya kuhlala imnandi ukuba yenziwe ngokutsha. Nangona kuyinyani ukuba abanye abantu bapheka nge-batch yokupheka indlela kwaye banokuzuza ekuphekeni yonke into kwangaphambili, kubandakanywa nolu hlobo lwesonka esinempilo.

yosa ngenyameko

Yakuba ipholile ngokupheleleyo, inokugqwaliswa. Kuya kufuneka uyibukele ngononophelo olukhulu, kuba kunokwenzeka ukuba iphelele eluthuthwini kwimizuzwana embalwa. Kuthatha imizuzwana nje ukwenza i-toast, ngoko ke hlala ujonge kuyo ukuze ungaphazamisi loo recipe kudala ilindelwe.

Ukuba asiyithembi i-toaster, sinokuqhola isonka kwipani yokuqhotsa. Oku kuya kuba lula ukugcina iliso kwaye sinokulisusa ngaphandle kokuwa. Yintoni engakhuthazwayo kukuba uyibeke kwi-sandwich abenzi abavelisa uxinzelelo oluninzi kwintlama. Ekubeni ibhityile kwaye ibuthathaka, isenokungqusha kakhulu kwaye itshise ngokukhawuleza.

Musa ukuyihlaba ngentonga

Oku kuya kubamangalisa abantu abaninzi, ngakumbi abo baqhele ukwenza iiresiphi ezimnandi. Kucetyiswa ukuba ungasebenzisi i-toothpick okanye imela ukulawula izinga lokupheka.

Oku kunokulahlekisa, njengoko kuya kubonakala kusenziwa ngaphambi kokuba kube njalo. Ukuxelela ukuba kulungile, umphezulu kufuneka uqine kwaye ungenzi isandi se-mushy xa ucinezela iziko. Kwakhona, ukuba siza kuyingquba kwixa elizayo, ayisayi kuba yingxaki kakhulu ukuba ihleli ingalungiswanga kancinane kwezinye iindawo. Ingakumbi amaxesha okuqala.

Ngaba incasa njengeqanda?

Nabani na unokucinga ukuba iqanda elimhlophe elingaka lingenza indlu yonke inuke oku kutya. Senze le recipe amaxesha amaninzi mva nje, kwaye ayinuki njengamaqanda kwaphela. Kunokuba inuka ikeyiki enevumba elimnandi elimnandi. Kodwa ngokubanzi, ayinancasa njengeqanda ukuzonyanyeka nayo.

Ekuphela kwexesha esinokuthi sihlangabezane neli vumba xa sibhaka le recipe kukuba sine-oven ebekwe phezulu kakhulu (ebangela iphunga elivuthayo), okwenzekayo kwi-toaster ukuba isonka sisondela kakhulu kwizinto zokufudumeza. Oku akunakwenzeka kuphela xa siyipheka, kodwa naxa sifuna ukuyitshisa ukuze siyitye ngendlela yesandwich.

Apho ukuthenga amaqanda amhlophe?

Singathenga amaqanda amhlophe kwicandelo leqanda levenkile enkulu. Ndiyabulela kuzo zonke ukutya okunamafutha aphantsi, ukuthenga amaqanda amhlophe kulula kakhulu.

Zifumaneka kwiivenkile ezininzi, kwaye kunenzuzo ngakumbi kunokuthenga ipakethe yamaqanda kunye nokwahlula i-yolk kwabamhlophe. Hayi nje ukugcina ixesha, kodwa nemali.

Ungatshintsha umgubo we-almond okanye wekhokhonathi?

Hayi, ngelishwa aziyonto ilula ethatha indawo. Umgubo we-almond kunye nomgubo wekhokhonathi unobumba obunzima kakhulu kwaye awuyi kuvumela isonka ukuba siphakame ngokufanelekileyo. Kananjalo ababoneleli ngesonka esithambileyo esifanayo, esifana nelifu. Kubalulekile ukukhumbula ukuba ujonge ukwenza intlama ekhanyayo kunye ne-carbohydrate ephantsi.

Kwisonka esiphakamileyo, kuyacetyiswa ukuba wenze le recipe amaxesha angama-1 kwisonka esifanayo.

Indlela yokugcina isonka esimhlophe?

Ugcino-bulumko, kuyafana nesonka esiqhelekileyo ngeendlela ezithile kwaye eyahlukileyo kwezinye. Njengaso nasiphi na isonka, siya kuba sidala ukuba sishiywe ngaphandle kwindawo evulekile ixesha elide. Nangona kunjalo, akwenzeki ngokukhawuleza ngenxa yomxholo wamanqatha weqanda elimhlophe. Ungayigcina kwi caja isonka esiqhelekileyo, nangona sinokuthi sonakalise ngokukhawuleza kunesonka esiqhelekileyo kwiqondo lokushisa.

Unako kwakhona ukungena kwi Ifriji, kuba ngokungafaniyo nezonka ezininzi ezidala, esi sibambe kakuhle. Kuya kuhlala malunga neveki ngale ndlela, kodwa hayi ixesha elide. Ukuba uyibeka kwisikhenkcisi, cinga ngokuyisika ngaphambi kokuba uyifake ukuze uyisuse ngokuthe ngcembe izilayi, endaweni yazo zonke ngaxeshanye. Eyona iresiphi yesonka selifu inokugcinwa kwisitya esingangeni moya kwifriji iintsuku ezininzi. Nangona kunjalo, ukuthungwa kungcono ukuba kutyiwe kwiiyure ezili-12 zokupheka.

Ukugcina, kungcono ukusonga esi sonka se keto iphepha lesikhumba okanye lesikhumba. Unokuyibeka nakwingxowa yephepha lesikhumba. Ukugcina kuyo nayiphi na into ebamba umswakama, njengeengxowa zeplastiki, ayikhuthazwa. Nangona kunjalo, ukuba ifumana "imanzi" ixesha elide, unokubuyisela ukubonakala kwayo ngokuyikhupha kwi-toaster.

ukuzaliswa okunempilo

Ayisiyonto nje ukuba isonka esimhlophe silingane kufuneka sibe sempilweni. Ukuzaliswa okanye umxholo wale sandwich kufuneka ube yindalo kwaye uqhutywe kancinci.

Umzekelo, indibaniselwano ye iipepile ezibomvu kunye ne-guacamole Inika isixa esikhulu sezondlo ezisinceda sizive sanelisekile iiyure. Nangona zonke iipepile zentsimbi zinesondlo, iintlobo ezibomvu ziphezulu kakhulu kwi-antioxidants. Ngakolunye uhlangothi, i-guacamole ngumthombo ocebileyo wamafutha anempilo, i-fiber, iivithamini A, B kunye ne-C, kunye neemaminerali ezifana ne-phosphorus kunye ne-potassium.

Incasa entsha kunye noburhabaxa oburhabaxa be ipepino dibanisa kakuhle kakhulu kunye nobumnandi obutyebileyo be hummus. I-Hummus ngokuqhelekileyo yenziwe ngee-chickpeas, i-tahini, ioli yeoli kunye negalikhi. Ke, ibonelela ngomxube weprotein esekwe kwisityalo, ifayibha, kunye namafutha asempilweni.

El intlanzi enkonkxiweyoNjenge-salmon, i-sardines, kunye ne-tuna, isenokungabi kukutya kokuqala okuza engqondweni xa ucinga ngokutya, kodwa lukhetho oluhle olungadingi friji. Ukongeza, i-salmon kunye nesardadi ziphezulu kakhulu kwi-omega-3 fatty acids, ethoba umngcipheko wesifo sentliziyo, ukudumba, kunye nezinye iingxaki zempilo.

Kwakhona sinokuyichitha ngaphandle kokuyigcwalisa. I-flavour yayo imnandi ngaphandle koluphi na uhlobo lwesithako esongezelelweyo kwaye sinokuqhubeka nokwandisa iprotheni kwintlama. Inokusebenza kwi-snack phakathi kokutya okanye njenge-appetizer yokuthomalalisa ixhala ngenxa yendlala.