Abaningi bethu badumisa izinto ezinhle. Kodwa kaningi, amaswidi ahlukahlukene aqukethe amakholori amaningi, okuyinto, ngokwemvelo, ayinayo impumelelo engcono kumuntu wethu. Ngakho kusho ukuthini ukuyeka injabulo enjalo ekuphileni? Cha nakancane. Manje sizokutshela izindlela zokupheka kwamakhalori aphansi.
I-dessert yekhalori ephansi kakhulu
Izithako:
- i-coconut i-coconut ice cream ku-fructose - 150 g;
- yoghurt yemvelo 0% okuqukethwe fat - 100 ml;
- cherries omisiwe ngaphandle kwemifantu - 50 g;
- Amaqanda aqhekeziwe aqoshiwe - 20 g.
Ukulungiselela
Esikhathini se-blender bowl, ubeke i-ayisikhilimu, i-yogurt nezinsika zommbila. Sashaya konke ngobuningi obukhulu. Sifaka e-kremanki elungiselelwe, futhi kusuka phezulu sihlobisa nge-cherries omisiwe namantongomane. Kulula, kodwa kusukela kulokhu akukho dessert encane ephansi khalori ekulungele!
I-low-calorie cottage cheese dessert
Ama-dessert aphansi-khalori asuka ku-cottage ushizi ngaphandle kokubhaka ayitholakali nje kuphela enesibindi, kodwa futhi ewusizo kakhulu futhi ewusizo.
Izithako:
- i-cottage cheese ephansi-200 g;
- yogurt ephansi-125 ml;
- ijusi kalamula - 50 g;
- i-gelatin - 9 g;
- amaqanda abamhlophe - ama-2 ama-pcs;
- amanzi - 100 g;
- ipayipi - 200 g;
- ushukela esikhundleni - amaphilisi angu-5.
Ukulungiselela
Ngamanzi abandayo (50 g), nciphisa ijusi kalamula, engeza i-gelatin lapho futhi uhlanganise. Shiya ukuvuvukala imizuzu engu-15. Sika i-peach zibe yizicucu phansi kwesibumba. Hlanganisa i-yogurt ne-cottage shizi. Ishukela esithathelayo sigcwalisa ama-50 ml amanzi afudumele, uma ichitheka, engeza ingxube ephumela emgqeni we-yoghurt mass. I-gelatin engenalutho ishisa ukuqedwa, ukuhlunga bese ufaka kancane kancane kuzo zonke izithako. Sashaya konke ngobuningi obukhulu. Amaqanda ama-pre-selehlile ashaywe abe yi-foam enamandla futhi afakwe ku-bulk, exutshwe futhi ingxube ezayo igcwele amapelishi. Faka i- dessert yethu ekhanyayo esiqandisini amahora angu-4.
Indlela yokupheka ikhekhe ephansi-ikhalenda - i-oatmeal?
Izithako:
Ukuhlolwa:
- umhlabathi oat flakes - 130 g;
- ama-apula - izingcezu ezimbili;
- uju - 60 g;
- izaqathe - ucezu olulodwa;
- amafutha yemifino - 5 tbsp. izinkezo;
- ijusi kalamula - 30 g;
- usawoti - ingcosana;
- isinamoni emhlabathini, i-ginger omisiwe, i-ground cloves - ukunambitha.
Ukuze ukhilimu:
- I-fat cottage cheese ephansi-150 g;
- yoghurt yemvelo - 2 tbsp. izinkezo;
- ushukela obomvu - 2 tbsp. izinkezo;
- I-Vanilla - ukunambitha.
Ukulungiselela
Hlanganisa ama-oat flakes nosawoti, engeza uju oluncibilikile, amafutha omifino nezinongo. Sigubha isanqante ne-apula kwi-grater encane. Sixhuma zonke izithako futhi sihlanganise kahle. Engeza ijusi lemon bese uxube futhi. Ifomu lokubhaka kancane i-grease ngamafutha yemifino bese ufafaza ufulawa. Sishintsha inhlama sibe isikhunta, esiyithumela kuhhavini, sithuthukiswe kuma-degrees angu-180, imizuzu engu-35-40. Ngemuva kwalokho, thatha ikhekhe bese uyivumela ukuthi ipholile.
Manje silungiselela ukhilimu: i-whisk i-cottage shizi, i-yoghurt, ishukela, i-vanillin ukuze uthole umoya ohambelana nomoya. Sika ikhekhe elihlile libe izingxenye ezingu-2-3 bese umboza ungqimba ngalunye ngekhilimu elandelayo. Sisusa ikhekhe eliqediwe efrijini ngamahora angu-3-4 ukuze lenze lukhuni. Ngakho-ke i-dessert yakho encane yekhalori encane isilungile. Yiba itiye elihle!
Apple sorbet
Ama-dessert aphansi-khalori avela kuma-apula kulula ukuwalungiselela, futhi ayenandisayo futhi awusizo. Kuphi, kungenziwa kuphekwe unyaka wonke. Enye yalezi zokupheka inikezwa ngezansi.
Izithako:
- ama-apula amakhulu aluhlaza - ama-3 ama-pcs.;
- ulamula - izicucu ezintathu;
- amanzi - 200 ml;
- i-fructose - 150 g;
- Vanillin - ukunambitha.
Ukulungiselela
Ama-apula ahlanzwa, anqunywe ngamagubhu amancane futhi agonywe epanini. Gcwalisa nge 100 ml amanzi kanye ijusi 1 lemon, engeza fructose, ugubungele futhi simmer emlilweni omncane cishe imizuzu engu-15. Bese uvala umlilo, bese uguqula ubukhulu obuningi nge-blender e-puree. Bese siyipholisa bese siyibeka esiqandisini amahora angaba ngu-3. Hlanganisa ijusi elifakwe emalini asele, amanzi, i-vanillin futhi ulethe ingxube emathunjini. Engeza ingxube elandelwayo kuma-apula bese uxuba kahle ukwenza ubukhulu obukhulu. Siwuthululela ube isikhunta bese siwufaka efrijini. Uma i- sorbet iqhwa, ilungele ukusetshenziswa.