Kodi mukufuna kuchepetsa thupi, koma kukonda buledi kapena simungathe kuchita wopanda bun yanu yomwe mumakonda? Ndiye mkate wochepetsetsa wa carb ndi njira yabwino yoyenera.
Mpaka posachedwa, mkate wama protein kapena masikono anali chinsinsi kwa iwo omwe amayendera chipinda cholimbitsa thupi ndipo akufuna kukonza mawonekedwe awo.
Kenako mkate wa mapuloteni unayamba kupezeka muzakudya zambiri zama carbohydrate, ndipo ngakhale makampani azakudya adayamba kupanga.
Tapanga zosankha zathu zabwino kwambiri za mkate wamapuloteni ndi masikono ndipo tisangalale ngati mungalembe chilichonse.
Kuphika mkate nokha kapena kugula? - Zoyenera kuyang'ana
Monga lamulo, moyo pawokha umakhala chopinga chachikulu kwambiri pakuchepetsa thupi. Ifenso tiyenera kuthana ndi izi mopweteka. Sikuti nthawi zonse tinali ndi chisonkhezero chapamwamba. Koma ntchito, abale ndi abwenzi akhoza kuyimitsa kuyesa konse mu bud.
Chifukwa chosowa nthawi, ambiri amakonda kugwiritsa ntchito zinthu zomalizidwa ndikugula buledi. Tikuuzeni zambiri, tinagulanso buledi wotsika mtengo kuphika. Koma tsopano tisiyiratu njira imeneyi ndipo timakonda kuthera nthawi yayitali kuphika. Pali zifukwa zingapo izi:
- Mitundu yambiri ya mkate wa mapuloteni imakhala ndi zowonjezera, monga zowonjezera zonunkhira;
- Mtengo pa kilogalamu nthawi zambiri umakhala wokwera kwambiri;
- Mkate wamapuloteni akuluakulu ophika buledi suwoneka chokoma;
- Nthawi zambiri, mkate wama protein umakhala ndi zakudya zambiri kuposa zophika zokha;
- Opanga mkate ambiri amabera makasitomala.
Tazindikira kuti kupanikizika kwa nthawi kulibe, pali kugawanika kolakwika komanso kukonzekera nthawi, komanso kuyika patsogolo zathu. Pali ena omwe amadya nthawi yomwe sitimazindikira mu moyo wathu watsiku ndi tsiku othamanga. Amatha kukhala intaneti, foni yam'manja kapena kompyuta.
Anthu ochepa amakhala maola angapo tsiku lililonse pa Facebook, pa WhatsApp kapena pamasewera. Tikukhulupirira kuti mumvetsetsa zomwe zili pachiwopsezo ndipo mulinso ndiomwe mumadya nthawi. Yesani kuwachotsa ndipo muzipeza nthawi yophika buledi wamafuta ochepa, kupita kulimbitsa thupi, kapena kudya mofatsa.
Sizigwira ntchito, sizothandiza ... Osadzinamiza, iyi ndi nkhani yofunika! Tsopano tiyeni tisunthire pamutu waukulu wa nkhaniyi - maphikidwe otsika a carb a mkate ndi masikono.
Crispy mkate
Mkate wopanda kalori wotsika uwu umapangidwira iwo omwe safuna kudya zopangidwa ndi nyama. Nthawi yomweyo, ilibe gluten ndipo ndiyoyenera kwa iwo omwe ali ndi chidwi ndi gawo ili. Kulemera kwa mayina omalizidwa kuli pafupifupi 1100 magalamu.
Chinsinsi: Crispy Mkate
Chibota cha Buwa la Chia ndi Mpendadzuwa
Mbewu za Chia ndizophatikizira zabwino kwambiri zomwe ndizoyenera kuphika bwino. Tikupangira ma buns awa pakudya cham'mawa. Amadziwika kwambiri ndi omwe amatsata zakudya zama calorie ochepa. Onetsetsani kuti mwayesa!
Chinsinsi: Ziphuphu za Chia ndi Mpendadzuwa
Khirisitu
Ma mkate a Crispb nthawi zambiri samapezeka pagome la banja wamba, koma ndiwothandiza kwambiri ngati chakudya. Zolemba za mkate zimakonzedwa mwachangu kwambiri, ndipo chifukwa cha flaxseed, amakhalanso athanzi kwambiri. Ingoolani mbewu za fulakesi mu chopukusira cha khofi, kusakaniza ndi zina zotsalazo ndikuphika mu microwave kwa mphindi 5.
Chinsinsi: Crispbread
Mkate wopanda mapuloteni
Pakukanda mtanda wa mkate wama protein, mumangofunika mphindi 10, zomwe mutha kujambula m'moyo wanu watsiku ndi tsiku.
Kuphika mu uvuni kwa mphindi zina 45, ndipo mutha kudya mkate wokoma, womwe uli ndi 4,4 g wamafuta ndi 21,5 g yama protein. Anakhala wogwera pakati pa maphikidwe athu!
Chinsinsi: Mkate Wophweka Wamapulogalamu
Mkate Wonse wa Hazelnut
Kuphatikizidwa kwa mtedza wathunthu kumapangitsa kuti mtanda ukhale wokoma kwambiri komanso kuwonjezera zakudya, ndipo mapuloteni ambiri amathandizira kuti akhalebe osalala
Mkate wa hazelnut uyu uli ndi mapuloteni ambiri komanso ochepa mafuta. Ufa amapukutidwa kwa mphindi 10 ndikuwuphika mu uvuni kwa mphindi 45. Chomalizidwa chimangokhala ndi 4,7 g wamafuta pang'ono pa 100 g wa mkate ndi 16.8 g ya mapuloteni.
Chinsinsi: Mkate Wapuloteni wa Hazelnut Wonse
Protein Cupcake ndi Mbewu za Dzungu
Zokhutiritsa kwambiri, zoyenera zonse zamchere, zotsekemera ndi zotsekemera. Kusankha kwabwino ngati chakudya chokhacho chokha cham'mawa kapena chamadzulo
Dzungu dzungu limakwanira bwino mu kukoma kwa mtanda. Kapu imakhala ndi mapuloteni ambiri komanso zakudya zochepa, imakhala yowutsa mudyo. Kuphika mu mphindi 40 zokha. Monga gawo la 21,2 g la mapuloteni ndi 5.9 g wamafuta pa 100 g la mkate womalizidwa.
Chinsinsi: Mapulogalamu a Cupcake ndi Mbewu za Dzungu
Cupcake ndi mbewu za mpendadzuwa
Zakudya zopatsa mphamvu zochepa komanso zokoma!
Kuphatikiza pa nthanga za maungu, mbewu za mpendadzuwa ndizodziwika bwino monga kudzaza mtanda. Keke imaphikidwa mumphindi 40 ndipo imangokhala ndi ma gramu 4,1 ammadzi pa 100 g ndi 16.5 g ya mapuloteni.
Chinsinsi: Mphukira ya Mbewu ya Mpendadzuwa
Mkate wamphesa ndi tirigu wamera
Mkate wa protein uyu wokhala ndi ma hazelnuts ndi walnuts ndiwosangalatsa! Kwa olumikizana omwe amakonda kukoma kwa yisiti yatsopano mu mtanda. Mapulogalamu amapuloteni amakhala ndi 5.7 g yamafuta ndi 12,3 g a mapuloteni pa 100 g.
Chinsinsi: Mkate Ndi Mtedza ndi Utakula Wofesa
Msuzi wa Banana Cupcake
Mapuloteni ambiri
Kapu yaying'ono imakhala ndi protein ya 24.8 g ndi mapuloteni 9.9 g pa 100 ga 100. Ndipo mapuloteniwo amatha kuchuluka kwambiri: m'malo mwa nthochi ndi mapuloteni a nthochi, ndipo mumapeza bomba lenileni.
Chinsinsi: Banana Muffin wopanda shuga
Zozungulira sinamoni
Angwiro ndi tchizi tchizi
Masikono a sinamoni ndiwopambana kwambiri pazokoma, zomwe zimapangitsa nyumba yanu kukhala paradiso onunkhira weniweni. Ngati mukufuna china chapadera cham'mawa, onetsetsani kuti mwachita izi. Tikukhulupirira kuti musangalala nazo.
Chinsinsi: Ziphuphu za Cinnamon
Kanyumba tchizi mini buns
Tchizi chatsopano, kupanikizana kwa zipatso kapena uchi ndizoyenera.
Mikate ya mapuloteni yaying'ono ili ndi mapuloteni ambiri. Chifukwa cha tchizi tchizi, ali ndi kakomedwe kofatsa kamene kamayenda bwino ndi kufalikira kosiyanasiyana. Udzakhala kadzutsa wokoma kwambiri!
Chinsinsi: Mabatani a Mini okhala ndi tchizi Cottage
Mkate wa Flax
Gluten mfulu
Mitundu yathu ya flaxseed sikuti imakhala yochepa kwambiri pamakori ndi mapuloteni, komanso yaulere. Mkate wa fulakesi umakhala ndi 6 g yamafuta ndi 16 g ya mapuloteni pa 100 g.
Chinsinsi: Mkate wopindika
Mkate wa Chia
Chakudya Chapamwamba - Mbewu za Chia
Pophika, mumangofunika zosakaniza zochepa zokha, zimakhala ndi mapuloteni ambiri komanso mawonekedwe apamwamba kwambiri a carb. Ngati mugwiritsa ntchito ufa wabwino wophika, mkatewo umatha kukhala wopanda ufulu. Muli 5 g yamafuta ndi 166 ga mapuloteni pa 100 g.
Chinsinsi: Mkate wa Chia
Sandwich Muffin
Mipira imaphikidwa mwachangu ndikupanga chokoma kwambiri.
Mwinanso china chake ndichabwino kuposa kununkhira kwaphika kumene kwa chakudya cham'mawa? Ndipo ngati ilinso ndi mapuloteni ambiri? Monga gawo la 27.4 g yonse la mapuloteni pa 100 g ndi ma gramu ochepa okha a 4.1 g. Ndizoyenera kudzazidwa kulikonse.
Chinsinsi: Sandwich Muffin
Chocolate ndi Vanilla Mabomba
Zakudya zabwino kwambiri zopatsa mphamvu
Zozungulira zophika zokoleti-zophika zatsopano zokhala ndi fungo labwino komanso labwino kuposa makeke. Lili ndi 5.2 g yamagulu owonjezera pama gramu 100 ndi 18.6 g ya mapuloteni.
Tchizi ndi Mkate wa Garlic
Zatsopano kuchokera ku uvuni
Izi ndizofanana ndi mkate wa cannabis rustic. Zimakhala bwino ndi kanyenya kapena monga cholumikizira chokondweretsa. Chifukwa cha ufa wa hemp, kukoma kwake kumakonzedwa ndipo kuchuluka kwamapuloteni ambiri kumawonjezeredwa. Mkate wokazinga wotsika kwambiri.
Mkate Wofulumira Ndi Mbewu za Mpendadzuwa
Kwambiri kuphika microwave
Mitundu yokhala ndi carb yotsika, yokhala ndi mapuloteni ambiri ndi yabwino mukamathamanga m'mawa. Amaphikidwa m'mphindi 5 zokha. Zomwe zimapangidwira pa 100 g ya zomalizidwa zomwe zimapanga 9,8 ga chakudya zamafuta ndi 15,8 g mapuloteni.
Chinsinsi: Mkate Wofulumira Ndi Mbewu za Mpendadzuwa
Chifukwa chiyani ndibwino kuphika nokha
Mukudziwa zomwe mumayika mu mtanda
Palibe zonunkhira kapena zowonjezera zina
Osabera, mkate wanu wa mapuloteni kwenikweni ndi chakudya chama protein
Mkate wopangidwa ndi zipatso ndizabwino kwambiri
Source: //lowcarbkompendium.com/eiweissbrot-rezepte-low-carb-brot-rezepte-7332/
