Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 184
Amafutha - 9g
I-Carbs - 21g
Amaprotheni - 9g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 2
Lapho u-snacking, zama ukuhlanganisa isithelo noma imifino ngamaprotheni kanye namafutha enempilo encane. Le-como ye- carayenoid ne-antioxidant-rich papaya ne-yogurt yamaGreek nama-omega-3 ama-walnuts acebile enza i-pick-me-up bite.
Sebenzisa i-yogurt elula ukuze unciphise ushukela owengeziwe (i-papaya ephuziweyo kanye nothuli lwesinamoni unikeze ubumnandi obunemvelo). I-Papayas iqukethe umthamo onempilo we-fiber ne-potassium ukuze kuzuze impilo enhle yempilo, amavithamini A no-C okwenziwe isikhumba kanye ne-mucosal cell rejuvenation, kanye ne-folate okubangela ukuba umzimba wesimila. I-papayas iqukethe ne-enzyme, i-papain, esiza ukuphula amaprotheni.
I-Papain icwaningwa ngendima yayo ekugayeni njengendlela yokusiza ukwephula amaprotheni endleleni yethu yokugaya. Ama-Walnuts yi-nut efundwa kakhulu kakhulu ekuvimbeleni umdlavuza njengoba aqukethe amanani amaningi we- polyphenols nezinye izinhlanganisela zokuvikela. Yengeze ekudleni nokudla, futhi izitsha ezinomsoco, futhi, njengalokhu isaladi e-farro ene-pomegranate ne-feta .
Izithako
- 1 i-papaya ephakathi, inxenye
- I-1/2 indebe ye-yogurt yamafutha ayi-fat noma ayi-fat ephansi
- 1/4 indebe walnuts
- 1/4 ithisipuni emhlabathini isinamoni
Ukulungiselela
- Khipha imbewu ye-papaya.
- Gcwalisa isigamu ngasinye se-papaya ngesigamu se-yogurt, u-halnut halves, nothuli ngomhlabathi wesinamoni.
- Yidla nge-spoon, ukukhipha ukukhala kwenyama yepapa.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-Papaya ingaba nokunambitheka okuqinile nokuthungwa abanye abantu abangawuthandi. Zama ukushaya i-papaya ngaphambi kokudla ukuze unciphise ezinye ukunambitheka okungathandeki. Noma, gcoba inyama evezwe yipapaya nge-lime yokusika ngaphambi kokuba ugcwalise i-yogurt.
Ungazama nalokhu nge-melve noma i-quartered melon, njenge-cantaloupe noma i-honeydew. I-Cantaloupe inomzimba ofanayo we-orange onjenge-papaya ngakho futhi iqukethe i-carotenoids. I-Honeydew inesithambile C vitamin C, potassium, ne-B.
Amathiphu wokupheka nokukhonza
Uhlela ukupakisha le snack ukuhamba? Ungakwazi ukucubungula i-papaya, ukuyipaka ibe yi-cubes, bese ubhalela isiphuzo ibe yisitsha ukuze uhambe kalula.
Inkampani ejabulisayo yokudla kwasekuseni? Sebenzisa ama-papayas ama-halve bese usetha itafula elinamafutha ahlukahlukene kanye nezinambuzane (cabanga i-yogurt, i-walnuts, i-flakes, i-chia imbewu, izithelo ezintsha noma ezomisiwe) ukuze abantu bakwazi ukwenza futhi bahlele izikebhe zabo. Ungakhohlwa ukuthatha isithombe sendalo yonke enhle (futhi enomsoco!) Indalo.