13 Mhando dzeMukaka Dzinoita Muviri Wako Zvakanaka

Zvemukati

• Ongororo ye

Mazuva apo sarudzo yako huru yemukaka yaive yakatarisana nekutsvedza yakapera kare-mukaka sarudzo zvino dzava kutora inenge hafu yenzira pachitoro. Kunyangwe iwe uchida zvakasiyana nekudya kwako kwemangwanani kana kungoita isiri yemukaka sarudzo isingaravidze kunge kadhibhodhi, pane sarudzo kunze kwako iyo!

Nerubatsiro rweAlexandra Caspero, RD, muridzi wehuremu manejimendi uye nemitambo yekudya zvinovaka basa Delish Knowledge, isu takatyora data rezvakanaka kune mamwe emhando dzemukaka dzakakurumbira- uye takatobatanidza kubheja kwako kwakachengeteka kweicho chekubatanidza chimwe nechimwe.

Zvakanaka kuti uzive kuti mukaka waunoda nati unomira sei uchienzaniswa newemombe, asi heunoi mubvunzo chaiwo: Unofanirwa sei shandisa mukaka iwoyo? Vimba nesu, panogara paine nzira-ndosaka isu takakomberedza sarudzo dzakanakisa dzekuunza aya matsva-kuwanikwa mukicheni mako, kunyangwe izvi zvichireva kuchinjisa yako yemukaka yemukaka kune tastier (uye dzimwe nguva hutano!) Imwe nzira, kana kushandisa yako kumira kwekare munzira nyowani. Verenga kumusoro, uye unakirwe!

Zve calcium: Almond mukaka

Sei: Nekarusiyamu yakawanda (45 muzana yemazuva ese inokurudzirwa kushumira) kupfuura mukaka wemhou, mukaka wearumondi ndiwo unotsiva mukaka wakakwana wekuchengetedza mapfupa ako akasimba uye ane hutano. (Psst ... heino Maitiro Ekuita Ako Oga Maamondi Mukaka-Zviri Nyore!)

For smoothies: Mukaka wesoya

Sei: Smoothies inzira inokurumidza uye yakapusa yekuwedzera refu mushure mekuita ziya ziya, uye, ine magiramu manomwe eprotein pakushanda, mukaka we soya isarudzo iri nani mumashure mekurovedza muviri kupfuura almond kana coconut. Uyezve, iyi diary-isina mukaka ichawedzera kunaka uye kugadzirwa kune yakasanganiswa chinwiwa, saka mhasuru dzako uye tastebuds ichave yekutenda iwe zuva rese.

Zvezviyo: Mukaka wemupunga

Sei: Yakazara neanotapira, akapfuma kuravira, mukaka wemupunga uchaita kuti iwe ude kupedzisa yega yekupedzisira spoonful yezviyo zvako usati wabuda kunze kwemusuwo.

Kune mbatatisi yakashambadza: Hemp mukaka

Sei: Kusarudzira mukaka wehemp pachinzvimbo cheheavy cream kunokusiya uchinzwa kurerukirwa, uchiri kuwedzera magadzirirwo uye kunaka kune ichi chinonyaradza chikafu.

Zvekuki: Mukaka werineni

Sei: Uine macalorie makumi maviri nemashanu uye 2.5 magiramu emafuta pakushanda, mukaka wedakisi inzira ine hutano kune mukaka wemukaka wenguva dzose kana iwe uchida kugutsa chokoreti yako chip chipi. (Iyo ndeimwe yeTop 25 Yemhando Yekuda kudya Suppressants, saka iwe uchazodya mashoma zvakare!)

Zvekofi: Mukaka weHazelnut

Sei: Svetuka chisiki chekare chemukaka unowedzera kunakidza, zvishoma nutty kuravira kudoro rako remangwanani pasina kutapira zvakanyanyisa-uye unongova ne3.5 gramu emafuta pakushanda kubhutsu.

Pamushonga wakagadzirwa: Coconut mukaka

Sei: Inotevera nguva iwe paunofunga kutora imwe yemasopireti kubheka pane yako Pinterest bhodhi, edza kutsiva coconut mukaka kuti uwane muto unaku uye hwakapfuma kuravira pasina mafuta echinyakare zvinhu.

Zvekusanganiswa kwepancake: Mukaka weoti

Sei: Tsiva mukaka wechinyakare nemukaka weoat-inotapira, kuravira kwayo kunobatsira kugutsa zino rako rinotapira. (Kana edza imwe yeiyi 15 Brilliant Brunch Recipes yeWako Akanakisa Vhiki.)

Kwekupfeka saradi: Mukaka wecashew

Sei: Inopa mukaka wecashew mumuto wako unotevera wakagadzirwa kuti uve wakakora uye nekuwedzera kuravira pasina macalorie kana mafuta.

Zve yogati: Mukaka wembudzi

Sei: Yogurt isimba rekudya, asi zvinhu zvenguva dzose zvinogona kuchembera zuva nezuva. Uine magiramu masere epuroteni uye makumi matatu kubva muzana ezvaunokurudzirwa kudya zuva nezuva kwecalcium mukaka yogati ndiyo imwe nzira yakanaka yekukugutsa uye kugonesa.

Zve protein: Mukaka wakawanda

Sei: Kutsvaga inokurumidza nzira yekuwedzera mapuroteni kuchikafu chako? Uine magiramu mapfumbamwe pakushanda, usarerutsa simba regirazi remukaka wakatsetseka kuti ubatsire kupisa mamhasuru iwayo. (Uri wemukaka-wakasununguka? Namatira nesoy pamusoro pedzimwe nzira dzemukaka.)

Zvetii: 2% mukaka

Sei: Tora tii yako British style ine 2% mukaka. Iyo haingopa chete yakatsetseka kugadzirwa uye iyo yakasarudzika, yakapfuma mukaka kuravira, inowedzerawo masere magiramu eprotein pamukombe.

Zve oatmeal: Mukaka wese

Sei: Kana yako ndiro yemangwanani yeoatmeal inoda kunhonga-ini, edza kuwedzera dash yemukaka wese. Iyo tema inotapira uye dhizaini, pamwe neayo magiramu masere eprotein, zvinokubatsira iwe kutanga zuva kubva kurudyi.

Ongororo ye