Ukuba ibe ngaphezu kwama-20 iigrem sugar: 20 iimveliso engalindelekanga

Ngamanye amaxesha nje wena ucinga ukuba kufuneka ufunde izithako kumqulu - imveliso kubonakala kakhulu nabungozi nokuba ibe iswekile, kunzima nkqu ndiyaqikelela. Umzekelo, meatballs, ipasta sauce, ubisi soy - benayo kungaba iswekile? Awu, ewe. Maxa wambi nkqu imveliso ebonakala kwezinye iqulethe umgubo iswekile, maxa wambi kukho ngaphezu amabini grams! Ukuba ufuna unamathele ukutya okunempilo, kufuneka uphephe izinto ezinjalo.

muffins grain

Ngoko ke ndigqibe ukuncama baking itshokolethi. muffins grain okanye cookies babonakala ukuba isisombululo usempilweni, kodwa enyanisweni oko ukhetho kuyingozi kakhulu. Ezi namakhekhe Akumangalisi iswekile eninzi, maxa wambi ukuya ku amane grams nganye ukukhonza. Ngenxa yokwanda kunye nesiqulatho osidingayo. Qinisekisa ukuba ufunda ukwakhiwa dessert udle.

iziselo coffee

coffee abandayo ingase ibonakale ingenangozi - ukuba amanzi tyaba nekofu nje, huh? Phambi kokuba ugqibe ukuba usele okhonzayo, cinga isiqulatho iswekile yeziselo enjalo! Oku kukhetha ibonakala ingozi kuphela - kule zeglasi amabini grams iswekile. Ngokubambisana neencasa wafumana mpilweni osidingayo ukuqhushumba, ekufuneka iphetshwe.

smoothies protein

Ukuba gym yakho bar kunye neziselo ezinempilo, kunokuba kunye smoothies. Wakuba ugqibile amandla akho okanye Cardio, ungafuna ukuphatha ngokwakho ukuba into. smoothies protein kubonakale asiyongcamango ilungileyo - iproteni ezifunekayo kuphuhliso kwezihlunu. Enyanisweni, kwiindawo ezininzi kwezi iziselo iswekile kakhulu. Xa isahlulo encinci kuba phantse amahlanu grams! Inxalenye sugar ngendlela yemvelo yeyela smoothie, kodwa kukho kwakhona wongezelela flavoring okanye incindi. Kulungile ukwenza smoothies zakho.

ubisi chocolate

Ubisi chocolate eninzi wekhabohayidreyiti kunye neprothini, nto leyo eyenza kube ukhetho elungileyo kwisidlo emva uqeqesho, kodwa kukho iswekile eninzi. Iimveliso zobisi equlethe lactose, ukongeza ubisi wongeza sweeteners kunye flavoring itshokolethi. Ukuba awunguye imithwalo eziphakamileyo kakhulu, aba calories extra kunokuba yingozi kuwe. Zama ukuba basele amasi skimmed udle itshokolethi ubumnyama, ukuze ubunzima ukusuka ukunxanela iilekese.

iyogurt eliphekwe

Le kefir iintsholongwane luncedo ukugaywa abaninzi. Eyona nto ibalulekileyo - ukukhetha uguqulelo phunga. Fruit iintlobo zisenokubonakala eziluncuthu, kodwa akukho iswekile longeziwe. Kwezinye embodiments, kusenokuba ukuya ku amabini grams zeswekile nganye ukukhonza. Uyakwazi ukusela iyogurt eArabha, esongeza isiqhamo ekhenkcezisiweyo okanye jam.

iziselo energy

Uya ngenkankulu kufumana iziselo ezifana iluncedo, kodwa kubonakala azinabungozi ngokwaneleyo. Khumbula ukuba neziselo amandla ziqulethe izixa ezikhulu iswekile, ukongeza, kukho kwakhona eninzi caffeine. In isahlulo enye - ezingamashumi amabini anesixhenxe iigrem iswekile, nto ngathi namafetshu anesiraphu ezintandathu amnandi.

isiraphu maple

Le imveliso izele iilekese, kodwa akubonakali uyazi ukuba organic kunokuba kube kubi ngaphezu uhlobo yokufakelwa kunye incasa kude. Nje ezimbini amacephe of isiraphu - amathathu grams iswekile. Uncedo kuphela le mveliso kukuba incasa kwisiraphu zomgquba kakhulu ngakumbi ngokwendawo, nto leyo ethetha ukuba ungasebenzisa isixa ubuncinane.

kwiindawo sauce

Kwizikhululo igesi ukulinganisa nzima inxenye. Xa kwixesha elizayo odola iimbambo lolaleliso kunye kwiindawo sauce, khumbula ukuba nokuba amacephe amabini iqulethe iigram elinanye iswekile. Esityeni ikho amacephe nje ezimbini, ngoko olu khetho uyakwazi ukwenzakalisa kakhulu kuwe.

isosi yetumato

Iitumato i mthombo antioxidants, iivithamini A no-C luncedo kunye isosi yetumato Lo? Njalo. Sauce inokuba ityuwa eninzi kakhulu, kodwa amazinga aphezulu sweeteners. Soloko funda ngenyameko izithako.

iziqhamo eyakhiwe

Xa iziqhamo ziqulethe fructose - kuba kakhulu luncedo xa ufuna amandla. Phambi ukuqeqesha udle apile, nasemva - ibhanana. Noko ke, iziqhamo okunkonkxiweyo akukho ezibiza konke - ukuba okuphekiweyo isiraphu iswekile, obe ubaqhiphukisa umzimba kuphela yingozi.

Soymilk

In langoku ngenxa ntlobo yenkomo lactose kunye ubisi milk eswekile enye ivame yongezwe ngexesha ngawo. Ubisi chocolate soy - elinethoba iigrem powder iswekile kokhonza nganye. Oku kubi kakhulu - khetha kuphela iinketho ngaphandle iswekile okanye imali encinci.

tea ice

Ukuba unxaniwe, iti ngamanzi abandayo ukuze kubonakale kakhulu eqhelekileyo ukwenza oku. Yinto nje amanzi, amagqabi eti besitya lemon, kubonakala ngathi, akunjalo? Enyanisweni, xa ufuna ukufumana antioxidants luncedo ukusuka iti, ndisele ekhaya. Isela iti ngamanzi abandayo ukuze ibe ngaphezulu kwamashumi amane iigrem iswekile ibhotile nganye.

soup eyakhiwe

Mhlawumbi sele uyazi ukuba iimveliso semi-ogqityiweyo inokuba eninzi ityuwa, kodwa akulindelekanga ukuba weva ukuba iswekile apho eninzi kunene. Per kukulungiselela nga akhawunti amashumi ezininzi grams, musa ukuba umzimba wakho ukuba ibeyinzuzo okhethekileyo.

ukudla eziluncedo kungahlala

Xa awunalo ixesha, ukusetyenziswa kwemveliso frozen semi-ogqityiweyo inokuba yindlela elungileyo, ingakumbi xa ukutya kubonakala ukuba abe luncedo. Nakuba kunjalo, kufuneka ufundisise iileyibhile. Ezinye izitya ingaba isixa esikhulu weswekile, okungakumbi iproteni luncedo ukuba umzimba.

Elisezantsi fat-iyogurt

Le iyogathi ngendalo iswekile langoku, kodwa kufuneka ufunde ukuphakheja ngenyameko. In the ephantsi-amanqatha iintlobo inokuba isixa esikhulu iswekile. Ngaba ucinga ukuba oku kusebenza kuphela imihlobo iziqhamo? Akukho Ukrainian lunee ntlobo luncedo ngaphandle ongeziweyo kwakhona uzele yiswekile.

incindi entsha

Juice inokubonakala luncedo, kodwa enyanisweni akunjalo. Xa kokhonza iqulethe isixa esikhulu zeswekile kunye isixa ubuncinane ifayibha. Ngaphandle ifayibha iswekile nangoko ungena egazini. Ngoku ukuba nje eswekile iglasi yamanzi okusela. Kulungile ukutya nje iziqhamo, ifayibha-sisityebi, yonke.

thelo omile

Baye kulula kwaye elula on the go, kwaye ngokulula ukutya iilekese ezininzi kakhulu. Kucacile ukuba le iziqhamo ezomisiweyo becala iimali neswekile, kodwa nkqu lengqondo indlela eziyingozi. Ukuze ufumane amabini iigrem iswekile, kufuneka ndidle izilayi ezimbalwa mango eyomisiweyo okanye izangqa ezilishumi apile eyomileyo. iziqhamo kuluncedo kakhulu ngakumbi, kananjalo, ukuba ibe amanzi, nto leyo ethetha ukuba uya kuziva ngento engahluthisiyo ngokukhawuleza. Oku kuya kukunceda ukuba nditye.

pudding

Ukuba ufuna ukuthenga dessert, ukujika ngokucacileyo pudding kungcono ukukhetha chocolate emnyama. Kwenye inxalenye yale dessert kungaba amashumi grams iswekile. Fundisisa iilebhile.

enekuku grain

Xa ugqibe ekwenzeni ukutya iikeyiki, uyazi ukuba uza kufumana idosi enkulu carbohydrate, kodwa abakwazi unokuthekelela zingaphi kuya kubakho iswekile. Ngaphandle kokuba kukho ijam, konke kuzolunga? No. Nkqu enekuku grain yonke ukusuka mix ukulungele isenokuba iswekile kakhulu.

applesauce

ukuba udle apile Better, bazithenga applesauce okanye ezicujiweyo. Sauce kamnandi kunokuba phantse mane iigrem iswekile kunye grams ezintathu kuphela ifayibha. Khumbula ukuba sizo impilo lenza apile kunokuba apile sauce, ke ngoko, imveliso enjalo kubhetele ukuba siphephe.