John Myers
Yonga ama-calories uma ubhaka
Ngezikhathi ezithile kufanele nje kube ikhekhe - futhi-ke kuhle ukwazi ukuthi ungadla ikhekhe eliphansi lekhalori ngaphandle konembeza onecala! Ngoba ngamasu ambalwa ungakwazi ukonga ama-calories kalula: Ngokuya ngokunambitha kwakho, vele ufake izithako ezilula esikhundleni sebhotela, uwoyela, noma imajarini - ngaphandle kokudela ukuvumelana nokuba nomoya. Inhlanganisela enkulu yamakhekhe anekhalori ephansi: Awugcini nje ngokugcina amakhalori, kodwa futhi uthola amavithamini amaningi, amaminerali, kanye nefayibha.
Amafutha kakhukhunathi: asindisa i-200 kcal
Ungashintsha kalula i-100 g yebhotela nge-60 g yamafutha kakhukhunathi ayintombi kanye nezipuni ezi-4 zamanzi. Kodwa: Amafutha kakhukhunathi awanambitheki. Ayilingisi ukunambitheka kwebhotela.
I-quark enamafutha aphansi: igcina i-350 kcal
Yehlisa ibhotela ngohhafu futhi esikhundleni salokho usebenzise i-quark. Iphelele ku-batter.
I-Applesauce: Igcina i-350 kcal
Ngamaqebelengwane e-sponge, ungashintsha isigamu sebhotela elishiwo nge-appleauce engenashukela.
Ama-Prunes: Igcina i-510 kcal
Ilungele ikhekhe likashokoledi: Esikhundleni sebhotela (100 g), cwilisa cishe. 80 g ama-prunes ku-30 ml wamanzi abilayo. I-puree encane bese uxuba nge-blender.
I-Banana eMashed: Igcina i-640 kcal
Ungasebenzisa futhi u-100 g kabhanana ocushwe kahle kuwo wonke amagremu ayi-100 ebhotela noma amafutha. Kwenza amakhekhe namakhekhe esipontshi abe nomswakama ngendlela emangalisayo futhi abe fluffy.
Imbewu ye-Chia: Igcina i-683 kcal
Gcoba isipuni esingu-1 sembewu ku-100 ml wamanzi imizuzu eyi-15. Lokhu kuthatha indawo ye-100 g yebhotela enhlama futhi inikeza iphunga elimnandi.
