Ma Muffin a Mango ndi Kokonati: Chinsinsi Chosavuta cha Ma Dessert Okoma Ndi Ofewa a Kumadera Otentha

Ma muffin a mango ndi kokonati? Chifukwa chiyani kuphatikiza kumeneku sikukugwira ntchito?

Sungani mavuto mu kukoma ndi kapangidwe kake

Kusakaniza kwa mango ndi kokonati Mu ma muffin, zimamveka zachilendo, koma zosakaniza zonse ziwiri zimapikisana kuti ziwoneke bwino. Mango amabweretsa kukoma kokoma komanso kokoma, pomwe kokonati imakhala ndi mawonekedwe a dothi komanso okoma. Ikaphikidwa, kukoma kumeneku sikusakanikirana bwino: acidity ya mango imawonjezera kukoma kwa kokonati, ndikupanga kusiyana. kukoma kowawa pambuyo pake.

Chinyezi chochuluka poyerekeza ndi mawonekedwe a siponji

• Mango watsopano amatulutsa madzi ambiri akamaphika, zomwe zimapangitsa kuti akhale ndi mawonekedwe ophwanyika. chonyowa kapena chokhuthala.
• Kokonati yodulidwa imayamwa zakumwa, koma siilimbana ndi asidi wa zipatso, zomwe zimapangitsa kuti ikhale ndi kukoma kowawa pambuyo pake. mkamwa wouma.

Mikangano ya fungo labwino mu zakudya zophikidwa

Ngakhale kuti fungo lililonse limabweretsa madera otentha, likatenthedwa kusintha kwa zinthu zosakhazikikaBeta-carotene yomwe ili mu mango ndi mafuta omwe ali mu kokonati amawonongeka kutentha kwambiri, zomwe zimapangitsa kuti fungo lotentha kwambiri libise kutsitsimuka komwe kumayembekezeredwa. Izi zimapangitsa kuti zotsatira zake zikhale zosangalatsa. kusokoneza mpaka kumva fungo.

Zolakwika zitatu zazikulu pazakudya zomwe zimapezeka mu mango ndi ma muffin a kokonati (zomwe palibe amene angakuuzeni)

1. Shuga wochuluka wobisika kumbuyo kwa kukoma kwa tropical

Kuphatikiza kwa mango ndi kokonati kumabweretsa chisangalalo cha "thanzi" zosokeretsa. Maphikidwe ambiri kapena zinthu zamalonda zimawonjezera manyuchi, zipatso zosakaniza ndi shuga wowonjezera, kapena zidutswa za mango mu manyuchi kuti muwonjezere kukoma. Izi zimawonjezekanso pogwiritsa ntchito kokonati wodulidwa wotsekemera, kuwonjezera chakudya chosavuta komanso index ya glycemic. Muffin wapakati amatha kupitirira 20 magalamu a shuga, mofanana ndi chitini cha soda.

2. Mafuta osapatsa thanzi omwe amaphimbidwa ndi kokonati

Ngakhale kuti kokonati imapereka mafuta okhuta apakatikati, mankhwala ambiri amagwiritsa ntchito mafuta oyeretsedwa (monga mafuta a soya kapena mpendadzuwa) kapena ma margarine kuti apange mawonekedwe ngati siponji. Izi zimabweretsa mavuto awiri:

• Kusakaniza kwa mafuta a kokonati okhuta ndi mafuta otupa.
• Ma calories ochulukirapo omwe Sichikugwirizana ndi ubwino wa zakudya. zenizeni.

3. Msampha wa ulusi ndi kukula kwa gawo

Mango watsopano amapereka ulusi, koma kuchuluka kumeneku kumachepa kwambiri pophika. Pofuna kubwezera, ufa woyengedwa nthawi zambiri umagwiritsidwa ntchito, zomwe zimapangitsa kuti ma muffin akhale ndi zosakwana magalamu awiri a ulusi pa unit iliyonseKomanso, chifukwa amaonedwa kuti ndi "athanzi," amadyedwa m'magulu ambiri, zomwe zimapangitsa kuti Ma calories 300-400 Popanda kukhuta kwenikweni. Cholakwika chachinsinsi chomwe chimakhudza mphamvu zomwe munthu amafunikira tsiku ndi tsiku.

Zoona zenizeni zokhudza mango ndi ma muffin a kokonati: malonda poyerekeza ndi thanzi

Chinyengo cha zosakaniza "zachilengedwe"

Ma muffin a mango ndi kokonati nthawi zambiri amagulitsidwa ngati njira ina "wathanzi" chifukwa zimaphatikizapo zipatso ndi tirigu zachilendo. Komabe, zambiri zimakhala ndi shuga wowonjezeraUfa woyengedwa bwino ndi mafuta a masamba otsika mtengo amagwiritsidwa ntchito kuchepetsa ndalama. mango woumaMwachitsanzo, imataya ulusi wake wachilengedwe ndipo imasunga fructose, pomwe kokonati yophikidwa nthawi zambiri imasakanizidwa ndi mafuta okonzedwa.

Kutsatsa kwabwino poyerekeza ndi zenizeni zokhudzana ndi zakudya

• Chiganizo cha malonda: "Yopangidwa ndi zipatso zenizeni" → Zoona: 10-15% yokha ndi ya mango.
• Chiganizo cha malonda: "Mafuta ochepa" → Zoona: Amagwiritsa ntchito zinthu zina monga manyuchi kapena ma emulsifier.

Makampani opanga chakudya akugwiritsa ntchito mwayi uwu mgwirizano wamaganizo pakati pa zipatso zakumadera otentha ndi ubwino, koma zimabisa mfundo yakuti muffin wamba wamtunduwu umaposa 250 kcal ndipo ili ndi shuga wochuluka kuposa donati wopaka utoto.

Zotsatira zenizeni pa thanzi lanu

Kudya nthawi zambiri kumasintha kagayidwe kachakudya chifukwa cha kuchuluka kwa shuga m'magazi ndipo amalimbikitsa kukana insulin. Ngakhale kuti zingawoneke ngati "zachilengedwe" kuposa mchere wachikhalidwe, kuphatikiza kwawo kwa ma calories opanda kanthu Ndipo zowonjezerazo zimapangitsa kuti zikhale chinthu chopangidwa nthawi zina, osati cha tsiku ndi tsiku. Choyipa kwambiri: nthawi zambiri zimagulitsidwa m'ma cafe "oyenera", zomwe zimapangitsa kuti anthu aziganiza kuti zakudya zili bwino.

Zakudya zina zabwino kwambiri m'malo mwa mango ndi kokonati pa chakudya chanu cham'mawa

Ma muffin a mango ndi kokonati, ngakhale kuti ndi okoma, nthawi zambiri amakhala ndi ufa wokonzedwa bwino komanso shuga wowonjezera. Ngati mukufuna zakudya zokhala ndi michere yambiri komanso ma calories ochepa, njira zina izi zimakupatsani mphamvu komanso thanzi labwino nthawi zonse.

Mbale ya yogurt yachi Greek yokhala ndi zipatso ndi granola yopangidwa kunyumba

El Yogati yachi Greek Ili ndi mapuloteni ambiri ndi ma probiotics. Iphatikizeni ndi zipatso zatsopano (monga sitiroberi kapena mabuluberi) ndi granola yopangidwa kunyumba yopanda shuga woyengedwa. Kupanga granola ndi oats, mtedza, ndi uchi wachilengedwe kumachepetsa kwambiri kuchuluka kwa zowonjezera.

Ma tortilla a oat ndi nthochi

Sakanizani oats okulungidwaOnjezani dzira ndi nthochi yophikidwa bwino kuti mupange mtanda wosiyanasiyana. Phikani mu poto yosamatira ndipo onjezerani zowonjezera monga:

• Kirimu wa amondi wopanda shuga.
• Chia kapena mbewu za fulakesi.
• Zipatso zofiira.

Mbale ya smoothie yokhala ndi sipinachi ndi mbewu

ntchito sipinachi yatsopano Monga maziko, sakanizani ndi mkaka wochokera ku zomera ndi zipatso zozizira (monga mango kapena chinanazi). Konzani ndi mbewu za mpendadzuwa, kokonati yosaphikidwa, ndi zidutswa za kiwi. Njirayi ili ndi ulusi wambiri, ma antioxidants, ndi mafuta ofunikira.

Mazira ophwanyidwa ndi avocado ndi phwetekere ya chitumbuwa

ndi mazira Amapereka mapuloteni abwino kwambiri, pomwe avocado amapereka mafuta abwino. Sakanizani ndi tomato wokazinga ndi chidutswa cha buledi wa tirigu wonse kuti mukhale ndi chakudya cham'mawa chokhutiritsa komanso chopanda chakudya chamafuta ambiri.

Nthano ndi zoona: zomwe maphikidwe a mango ndi kokonati amabisa

Kodi ma muffin awa ndi abwinodi?

Un nthano wamba Ma muffin a mango ndi kokonati nthawi zonse ndi njira yosavuta. Zoona zake n'zakuti... Zimadalira zosakaniza.Maphikidwe ambiri amagwiritsa ntchito ufa woyengedwa bwino kapena shuga wowonjezera, ngakhale pali mitundu yokhala ndi ufa wa oat kapena zotsekemera zachilengedwe. Chofunika kwambiri ndikuwona ngati zili ndi zatsopanomonga mango achilengedwe m'malo mwa m'zitini, ndi kokonati wodulidwa wopanda zotetezera.

Kokonati: bwenzi kapena mdani wa ma calories?

Nayi imodzi Chowonadi chosamveka bwinoKokonati ili ndi mafuta okhuta, komanso michere monga ulusi ndi michere. M'malo moiwononga, ndi bwino magawo owongoleraMuffin wokonzedwa bwino umaphatikiza kapangidwe kake kosalala ndi kukoma kwa mango, zomwe zimapangitsa kuti chakudya chokoma chikhale chokhutiritsa popanda kuwonjezera.

Mango wozizira poyerekeza ndi watsopano: Kodi umakhudza kukoma kwake?

Un nthano yofala Zoona zake n'zakuti mango wozizira amawononga njira yophikira. Imasunga kukoma kwake ndi mavitamini ake Ngati yasungunuka bwino, ingopewani zidutswa zokhala ndi manyuchi owonjezera. Mndandanda wachidule woti musankhe:

• Gwiritsani ntchito mango wozizira popanda zowonjezera.
• Sankhani mitundu yakucha kuti mupeze kukoma kowonjezereka.
• Dulani mu zidutswa zing'onozing'ono kuti mugawike bwino.

Kodi ndi oyenera kudya zakudya zopanda gluten kapena za vegan?

Zoona zenizeniNgakhale maphikidwe ambiri amagwiritsa ntchito mazira kapena tirigu, n'zosavuta kuwasintha. M'malo mwake, sakanizani ufa wa amondi kapena zosakaniza zopanda gluten, ndipo gwiritsani ntchito mbewu za chia kapena fulakesi ngati chomangira. Komabe, Nthawi zonse yang'anani zilembo za zosakaniza zina., monga ufa wophikira kapena kokonati wouma, zomwe zingakhale ndi zotsalira zosayenera.