Indlela Yokwenza Izintuthwane Kulogi

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 188

Amafutha - 14g

I-Carbs - 12g

Amaprotheni - 7g

Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-0
Izinkonzo 5 (2 izingodo ngamunye)

Izintuthwane kwi-Log kuyisidla esijabulisayo izingane ezingayenza zona, ngakho-ke kuphelele ukupheka-futhi kuhle kakhulu. Ukusebenzisa iresiphi efana ne-Ants ku-Log kuyindlela enhle yokwethula izingane zakho ekhishini-futhi yindlela eyodwa yokwenza ukuba banesithakazelo ekudleni kwabo futhi kungasiza ngisho nabadlayo abakhethiweyo ukuthi bangabonisi kangako.

Ngakho izingane ziyazi ukuthi ukudlala kumnandi, kodwa amaMoms noDads bafuna ukuthola ukuthi unempilo. Futhi kunjalo!

Izintuthwane kwi-Log zenziwa ngezithako ezihle ekukhuleni abafana namantombazane. 'Izigxobo' ziyizinyosi ezicwilisayo-eziphezulu fiber kanye ne-potassium. Futhi bane-crunch esabekayo. Ukugcwaliswa yibhotela le-peanut, eliwumthombo omuhle wevithamini E , amaprotheni namafutha enempilo. Khetha ibhotela ye-peanut yangokwemvelo-ebushelelezi noma e-chunky-ngaphandle kokushukela okushukela. Izintuthwane ezincane zivuthiwe, futhi ziwumthombo omuhle wamaminerali kufaka insimbi, i-calcium ne-potassium.

Izithako

• 1/2 indebe ibhotela
• 5 ama-celery amathoni
• 1/4 indebe omisiwe (omnyama noma igolide njalo)

Ukulungiselela

1. Yenza izingane zakho zigeze izandla-futhi-ke, kufanele futhi ugeze izandla zakho.
2. Hlanganisa amasheya esilimo esidliwayo esinamagatsha anamanzi ngaphansi kwamanzi asebenzayo.
3. Sika isitokisi ngasinye se-celery sibe yizicucu ezimbili. Umama noma ubaba kudingeka benze lesi sinyathelo izingane ezingakhuli ngokwanele ukusebenzisa ummese obukhali.
4. Faka isilimo esidliwayo esinamagatsha anamanzi endaweni ehlanzekile (lesi yisikhathi esihle sokukhuluma nengane yakho ngokuphepha kokudla) ngehlangothini le-concave phezulu.
5. Hlukanisa ibhotela le-peanut ngokulinganayo phakathi kwezinti zesilimo esidliwayo esinamagatsha anamanzi-usakaze ibhotela le-peanut ngommese webhotela noma isipuni esincane.

1. Fafaza omuncu ambalwa phezu komuthi ngamunye we-celery / i-peanut butter and uwafaka ebhokisini le-peanut.
2. Khonza ngezibuko zobisi obungelona amafutha, ubisi lwe-almond, amanzi noma isiphuzo esinempilo.

Ukuze kube nokuhluka okuncane:

• Sebenzisa i- bok choi eluhlaza kunokuba isilimo esidliwayo esinamagatsha anamanzi ukuze uthole ukunambitheka okukhulu, kodwa ukuthungwa okufanayo.
• Noma ubhontshisi ucezu lwesinkwa esingu-100% isinkwa sosinkwa sonke futhi usike ube yimichilo oyisebenzisayo njengemithi.
• Zama izinhlobo ezahlukene zezintuthwane - izithelo ezomile ezifana ne-crarins (ama-cranberries), ama-blueberries omisiwe noma ama-apple bits asebenza njengama-raisins.
• Sebenzisa i-almond, i-cashew noma i-soy bhotela. Yonke imithombo enhle kakhulu yamafutha enempilo namaprotheni.
• Noma zama i-hummus esikhundleni sebhokisi le-peanut.

_Umthombo:

_{I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28.}