Izingxube eziningi ze-trail ezihlanganisiwe ziqukethe ushukela oluningi-nansi ukuthi uzenze kanjani
Ukuxuba umzila kuyisidlo esingenakonakala, esilungeleyo esinamandla-okusho ukuthi ama-khalori amaningi agcwele ukudla okuncane. Kusho ukuhlinzeka ngokudla ngesikhathi sokusebenza okunzima, njengokuhamba (ngakho igama). Umxube we-low-carb umzila omuhle wokuba nomsebenzi omningi noma ngemuva kokuzivocavoca noma umsebenzi omningi, noma nje nje njengokudla okuphuthumayo esikhwameni sakho-kodwa khumbula ukuthi inhlanganisela eminingi ye-trail yangaphambi kokuhlanganiswa ayifaneleki njenge-low- i-carb.
Ngokuvamile ziqukethe ushukela omningi, ohlinzeka "ngamandla okusheshayo" ngendlela yama-candies, ushokoledi chips, kanye / noma izithelo zomisiwe-kodwa uzofuna ukugwema okuningi kwalokhu ekudleni okuphansi kwe-carb. Nansi indlela yokwenza umzila wakho we-trail, udale ukuxuba kwama-flavour amnandi namnandi oyifunayo, futhi ugcine ama-carbs phansi.
Amantongomane nembewu
Izingxube zemikhumbi zivame ukuba nezinamanzi amaningi nezinhlamvu, okuyizinto ezidliwayo kakhulu ekudleni okuphansi kwe-carb. Ziphezulu emafutheni enempilo enempilo, ephansi kuma-carbs, futhi eziningi ziphezulu amaprotheni. Ama-Walnuts, amantongomane aseBrazil, ama-almonds, ama-hazelnuts, amantongomane, ama-pecans, imbewu yamathambo , kanye nezinhlamvu ze-sunflower zihlanganisa izithako ezinkulu, futhi ziphakathi kwama- carbs aphansi kunazo zonke phakathi kwamantongomane nembewu; ama-cashews nama-pistachios, isibonelo, une-carbohydrate kancane kancane. Kodwa-ke, wonke amanothi nembewu kungacatshangwa ukudla okuphansi kwe-carb .
Ungase futhi ufune ukufaka amantongomane anosawoti esikhundleni sokungaxhunyiwe, okuzokwengeza ukunambitheka okungaphezulu, futhi usebenzise amathiphu alandelayo ukuze ungeze ukuthakazelisa kumxube wakho.
Izithelo Emile
Labo abasebenza ngokuzikhandla ngokweqile bangakwazi ukuhamba okungenani ne-carbohydrate engaphezu kwalabo abangasebenzi. Esinye isizathu sezinto ezithandekayo yi-flavour, Yebo. Ukuxuba kwe-Trail ngeke kube ngumzila wokuhamba ngaphandle kokunambitheka lapho; bekuyoba nje umxube we nut kanye nenzalo.
Kodwa-ke, izithelo ezomile ngokuvamile ziphakeme kakhulu ushukela futhi ngokuvamile azifakiwe kwi-carb ephansi yokudla. Nansi indlela efanele yokwengeza izithelo ezomisiwe kumxube ophansi we-carb.
Buka ukukhipha ushukela. Izithelo ezomile ngokuvamile zene ushukela; uma isithelo singenaso ushukela oluningi ukuqala, ungakwazi ukubheja ezinye kuzongeza ngesikhathi sokucubungula. Ngakho-ke, amajikijolo, njengama-blueberries kanye nama-cranberries, ngokuvamile avame ukukhetha izithelo uma bedla i-carb ephansi, cishe ngaso sonke isikhathi baneshukela elengeziwe lapho bomile futhi bethengiswa ngokuthengisa. Funda amalebula ezithako ngaphambi kokuthenga futhi weqa noma yimaphi ama-brand afaka ushukela (ngezansi ngizochaza ukuthi ungathola kanjani ukungenayo i-unsweetened).
Bheka izinhlobo ezingenasiphundu noma ezithandekayo ngejusi yezithelo. I-Edeni Engokwemvelo yenza ama-blueberries omisiwe angabizi futhi ama-cranberries anothile ngamanzi we-apula, isibonelo. Ama-flake angakhiwa ama-coconut angenasiphundu enza okunye okumnandi, okulukhuni ekulandeleni ukuxuba futhi bephansi kakhulu. Okunye izithelo ezomile ezingashukela kungenzeka ukuthi zithole ezimakethe ezikhethekile zempilo kodwa ngokuvamile zibiza kakhulu. Enye imithombo yinkampani kaKaren's Naturals efaka imifino nezithelo ngaphandle kokunye okungeziwe. Ezinye izitolo zokudla okunempilo zithwala imikhiqizo yazo, njengeMango yase Trader Joe , ama-strawberries, ne-ananas.
Qaphela ukuthi ukufunda nje amaqiniso okudla okunomsoco kwezinye imikhiqizo eyomile yomisiwe kungakhohlisa ngoba ulwazi lomsoco luyisisindo futhi lukhanya kakhulu kusukela wonke amanzi esusiwe (ngokungafani nezithelo ezivame kakhulu). Isibonelo, i-1.5 oz tub yama-cranberries omisiwe-omisiwe angamakhophi amathathu ngevolumu.
Sebenzisa amanani amancane. Ama-grains ane-125 amagremu we- carbohydrate ephumelelayo ngendebe, kodwa-ke, ngenxa yokuthi ayinomsoco nokuthakazelisa, konke okudingayo yizimbalwa zezithelo zomvini ezinamanzi amaningi kanye nembewu yokuphambana okumnandi. Ngcono nakakhulu kunama-raisin ngoba iyingcosana futhi ngaleyo ndlela iphakamisa ama-carbs ambalwa.
Yenza ngokwakho. Kungenzeka ukwenza izithelo zakho ezomile zibe yithebhu, noma nge-sugar added substitute. Anginayo i-dehydrator, kodwa ngakhe indlela yokwenza ama -cranberries omisiwe angenashukela kuhhavini.
Yenza isigamu nengxenye. Lapho ukuthenga izitolo noma ukuthenga inthanethi, bheka umzila we-trail wangaphambili bese ukhetha owodwa nge-carbs encane kanye nesamba esincane kunawo wonke ushukela. Khona-ke, "yidonsa" ngokuxuba indebe yalokhu kuhlanganiswa nezinkomishi eziningana zamantongomane akho, imbewu, kanye nekakhukhunathi engabonisi.
I-Recipe Easy yeMiksi Yenqola Ephansi-Carb
Lokhu kungenye nje, Yebo.
- 1 inkomishi eqoshiwe
- 1 indebe yama-alimondi aluhlaza noma aqoshiwe
- 1 inkomishi yekomishi noma imbewu ka-squash ( Indlela Yokugcoba Imbewu Yezimpuphu )
- U-2 oz okhukhunathi olungenaswidi
- ½ izitsha zomvini noma ama-currants (okungahlanganisiwe, okungukuthi ungaqhubeki ngangokunokwenzeka)
Ukwaziswa Komsoco: Lokhu kufanele kwenziwe cishe ngamaphesenti angu-16 e-cup ¼ ngayinye. Ukukhonza ngamunye kuzoba nama-gramu angu-6.5 we-carbohydrate esebenzayo nama 3.5 amagremu we-fiber. Uma wenza ukuxuba okufanayo ngaphandle kwemifino enomisiwe, ngokuthatha ama-servings angu-14, ngamunye uyoba 4 amagremu we-carbohydrate esebenzayo nama-3 amagremu we- fiber .