Ukutya okuziinkozo kunye nebhanana kwisidlo sakusasa

Isidlo sakusasa yinto esiyithathela phezulu ekhaya. Incindi yendalo yeorenji yendebe kunye nekomityi ehambelana nobisi / ikofu ayinasilela etafileni. Ngokumalunga nokuhambelana, sithanda ukwahluka ukuze singadikwa; Sifaka i-toast yesonka, I-pastry eyenziwe ekhaya, iinkozo zazo zonke iintlobo neziqhamo.

Ukutya okuziinkozo kunye neziqhamo bakha i-tandem elungileyo. Iinkozo ezipheleleyo, ezinje nge-muesli okanye i-granola, lukhetho olufanelekileyo kuthi, ngelixa ezona zinto ziphambili kuthi zihlala ziyitshokholethi, kunjalo! Zombini zidibanisa ngokumangalisayo kunye neebhanana kunye nezinye iziqhamo, ezenza isidlo sakusasa esimnandi nesigqibeleleyo esihlanjwe ngobisi.

Khumbula ukuba isidlo sakusasa kufuneka sigubungele phakathi kwe-10 kunye ne-30% yokutya okunesondlo kwimihla ngemihla. Ukulandela ezi ngqwalaselo, iprofayile kwi ukwenziwa kwesidlo sakusasa Kufuneka iqulathe ukutya okunee carbohydrate ezinjengesonka, iisiriyeli okanye iicookies, kunye neswekile, ubusi okanye ijam. iprotein elinganiselweyo kunye nokutya okunamafutha (ukusika okubandayo, ibhotolo okanye imajarini ...), kunye nedosi elungileyo yokutya okunotye ngecalcium (iimveliso zobisi) kunye nefayibha, iivithamini kunye neeminerali (iziqhamo okanye iijusi)

Izithako

Umntu ngamnye:
Ukunikezelwa kweesiriyeli ezi-1
Ibhanana encinci encinci
4 iidiliya, zinqunqwe phakathi
1 iglasi yobisi

Ukuphuculwa

Dibanisa Isiriyeli kunye nebhanana inqunyiwe kwisitya.

Nkcenkceshela nge iglasi yobisi kwaye uzingcamle ngelixa zisakhazimla.

Amanqaku

La kucetyiswa ukuhanjiswa kweesiriyeli kwisidlo sakusasa iphakathi kwama-30 nama-40 amagremu.

Unokongeza nebhanana ezinye iziqhamo: amaqunube, amaqunube amnyama, i-kiwi, iidiliya ... oyithandayo.

Olunye ulwazi malunga neresiphi

Ixesha lokulungiselela Imizuzu ye10

Ixesha elipheleleyo Imizuzu ye5

Iikhilokholi ngokusebenza 300