John Myers
Okuqukethwe
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I-Atkins Diet: Amakhekhe e-Breakfast
Vele, kuye ngokuthi ukuphi ekudleni kwe-Atkins, udinga ukuqaphela ama-carbohydrates ekuphekeni. Lawa ma-pancake afanele isigaba sesi-2.
- Izithako: 8 wezipuni wamaprotheni (sincoma ukunambitheka kwe-“vanilla”), 25 g ufulawa we-alimondi, 3 wezipuni ufulawa wesoya ophelele, ithisipuni le-baking powder, amaqanda amakhulu amathathu, noshizi kakhilimu ongu-1 g.
- Okokuqala, hlanganisa izithako ezomile ndawonye. Lokhu kuhlanganisa i-protein powder, ufulawa we-almond, ufulawa kakolweni we-soy, kanye ne-baking powder.
- Bese ugoqa amaqanda bese ufaka ushizi okhilimu.
- Njengama-pancake ajwayelekile, bhaka ama-pancake epanini elinamafutha esitofu.
I-Cheddar Omelet: I-Atkins Diet Breakfast Idea
Iresiphi ye-omelet ye-cheddar ifanele isigaba 1 sokudla kwe-Atkins.
- Izithako: 50g anyanisi oqoshiwe, 1 tbsp amafutha omnqumo, 30g cheddar eshiziwe, namaqanda amakhulu amabili.
- Okokuqala, shisisa amafutha omnqumo epanini, bese u-anyanisi u-anyanisi uze uguquke. Beka u-anyanisi endishini encane, ushiye i-pan mahhala amaqanda.
- Shaya amaqanda kuqala, bese uwathela epanini. Uma ama-bubbles akha, flip i-omelet bese usakaza ushizi no-anyanisi ohlangothini oseluvele lwashiswa.
- Manje okumele ukwenze ukugoqa i-omelet ivaliwe futhi yenziwe.
Isidlo sasekuseni sase-Atkins: Ama-Salmon Rolls Abhemayo
Amaroli e-salmon abhemayo anekhukhamba noshizi okhilimu alungele isigaba 1 sokudla kwe-Atkins.
- Izithako: 85 g i-salmon ebhemayo, 2 wezipuni ushizi wekhilimu, nengxenye yekhukhamba.
- Sebenzisa isicweci semifino esilula ukusika ikhukhamba ibe yimicu emincane.
- Khona-ke konke okumele ukwenze ukusabalalisa ushizi wekhilimu emigqeni yekhukhamba bese ubeka i-salmon phezulu.
- Manje vele ugoqe futhi uvikeleke nge-toothpick - ama-salmon rolls akho abhemayo aselungile.
I-Almond Pineapple Smoothie Njengo-Atkins Diet Breakfast
I-Almond Pineapple Smoothie ilungele isigaba sesi-3.
- Izithako: 200-250 g iyogathi, 70 g uphayinaphu, mayelana 20 ama-alimondi blanched, kanye 120 ml ubisi almond.
- Vele, ungasebenzisa iyogathi ye-vegan ukulungiselela futhi, ngokwesibonelo, esikhundleni sikaphayinaphu nezinye izithelo.
- Qiniseka ukuthi usebenzisa uphayinaphu omusha, njengoba uphayinaphu osemathinini uvame ukuba noshukela owengeziwe.
- Ukulungiselela kulula kakhulu: faka zonke izithako ku-blender bese uzishintsha. Ukuvumelana kufanele kube ukhilimu futhi bushelelezi ekugcineni.
I-Atkins Diet: Ama-Donuts okudla kwasekuseni
Njengoba kwaziwa, okungcono kakhulu kufika ekugcineni: ama-donuts wesigaba sesi-2 sokudla kwe-Atkins.
- Izithako: 7 wezipuni ibhotela elingafakwanga usawoti, amaqanda amakhulu 3, 30 ml ubisi lukakhukhunathi olungafakiwe, 1 ithisipuni i-vanilla ekhishwe, ukhilimu wezipuni ezi-2, izipuni ezi-5 zikashukela noma esinye isiphuzo esimnandi, 50 g ufulawa we-alimondi, 30 g ukhokho wokubhaka, 2 wezipuni ufulawa kakhukhunathi, ingcosana. isinamoni, i-powder yokubhaka engu-1 tsp, ingcosana kasawoti kanye nama-chips ashokoledi angenashukela angama-60.
- Njengoba ungawathosi ama-donuts, kodwa uwabhake kuhhavini, udinga futhi ipani lokubhaka le-donut elinezimbotshana eziyisithupha.
- Shisisa ihhavini ku-175 ° C bese ugcoba i-donut baking pan.
- Manje ncibilikisa izipuni ezi-5 zebhotela bese uxuba namaqanda, ubisi lukakhukhunathi, okoshukela, kanye ne-vanilla extract.
- Manje lungisa izithako ezomile endishini ehlukile. Lokhu kuhlanganisa ufulawa we-alimondi, i-baking cocoa, ufulawa kakhukhunathi, izincezu zesinamoni nosawoti, kanye ne-baking powder. Uma sezihlanganisiwe, engeza izithako kusukela esinyathelweni sangaphambilini bese uxuba ukwenza inhlama ebushelelezi, ewugqinsi.
- Bese ufaka inhlama epanini lokubhaka le-donut bese ubhaka ama-donuts cishe imizuzu engu-16-18. Bese uvumela ama-donuts aphole ngokuphelele.
- Ukuze uthole i-glaze, ncibilikisa ibhotela elisele kanye nama-chips ashokoledi angenashukela bese uwaxuba nokhilimu. Ukuthi uwusebenzisa kanjani uqweqwe lwe-icing kuncike kuwe ngokuphelele, kodwa sincoma ukucwilisa ama-donuts ku-icing.
