Otu esi eji ntụ ọka oyibo mee ka ị ghara ibu ibu

Ndinaya

• Ozi nri
• Pancake na aki oyibo
• Arụrụ ụlọ granola

Iji nyere gị aka idalata, a ga-eji ntụ ọka aki oyibo na mkpụrụ osisi, ihe ọ ,ụicesụ, vitamin na yogurts, tụkwasị n'inwe ike itinye na achicha na achịcha bisikiiti, dochie ụfọdụ ma ọ bụ ntụ ọka wit niile.

Aki oyibo na-enyere aka idalata tumadi n'ihi na ọ bara ọgaranya na eriri, nke na-eme ka mmetụta nke satiety na-ebelata mmetụta nke carbohydrates na abụba na nri.

Na mgbakwunye, ọ na-ewetakwa uru ahụike ndị ọzọ, dịka:

• Nyere aka ịchịkwa glucose ọbara, ebe ọ bụ na ọ bara ọgaranya na fiber ma nwee akara glycemic dị ala, nke ndị ọrịa mamịrị nwere ike iji mee ihe;
• O nweghi gluten ma nwee ike iri ya site n’aka ndi oria nwere oria Celiac;
• Lụọ ọgụ ntachi, dị ka ọ bụ ọgaranya emep uta eri na mee ngwangwa nsia n'ụzọ;
• Nyere aka belata cholesterol na triglycerides dị njọ.

Iji nweta uru ndị a, ị ga-eri ihe dịka ngaji ntụ oyibo ugboro abụọ n'ụbọchị.

Ozi nri

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ nke 100 g ntụ ọka oyibo.

Na mgbakwunye na uru ya, ịgbakwunye 1 teaspoon nke aki oyibo na nri na-enyere aka ịbawanye afọ ojuju na ịchịkwa agụụ, na mgbakwunye na ibelata ndepụta glycemic nke nri. Hụkwuo na: Ndekọ nke Glycemic - Mara ihe ọ bụ na otu o si emetụta agụụ gị.

Pancake na aki oyibo

Efrata:

• 2 tablespoons nke aki oyibo mmanụ
• 2 tablespoons nke mmiri ara ehi
• 2 tablespoons nke aki oyibo ntụ ọka
• 2 àkwá
• ½ teaspoon nke yist

Nkwadebe mode:

Ghichaa ihe niile dị na blender ruo mgbe enwetara ngwakọta homogeneous. Mee pancakes na nonstick skillet tee mmanụ nke mmanụ oliv. Na-eme ka otu ugboro abụọ servings.

Arụrụ ụlọ granola

Efrata:

• 5 tablespoons nke aki oyibo ntụ ọka
• 5 mkpụrụ Brazil akụ
• 10 mkpụrụ osisi almọnd
• 5 tablespoons nke quinoa flakes
• 5 tablespoons nke flaxseed ntụ ọka

Nkwadebe mode:

Gwakọta ihe niile na-echekwa n'ime ite iko n'ime ngwa nju oyi. Enwere ike ịgbakwunye granola a na nri nwere mkpụrụ osisi, vitamin, ihe ọicesụicesụ na yogurts.

Leekwa Otu esi ewere mmanu aki oyibo ifelata.