Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 290
Amafutha - 13g
I-Carbs - 39g
Amaprotheni - 9g
Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 5 (2 amakhukhi ngamunye)
Hlanganisa i-batch yalezi cookies ezinomusa-sinamoni futhi uzoba nesidla ukuze ujabulele wonke amaviki omsebenzi (noma wesikole) isikhathi eside. Amabili kulawa makhukhi aqukethe ama-gram angu-9 we-fiber nama-9 amagremu amaprotheni, azosiza ukukugcina uphelelwe amandla futhi unamandla kunokuthi ubambe i-pastry generic kusuka esitolo sangasese noma esitolo sekhofi.
Ukudla okunezintambo ezinjengezinhlamvu ezigcwele, imifino, izithelo, amantongomane kanye nembewu kuxhumene nengozi encane yomdlavuza. Enye yezinzuzo ze-fiber ukuthi iyasiza ukusheshisa 'isikhathi sokuhamba kwesisu,' noma ukuthi ukudla kudinga isikhathi esingakanani ukuhamba ngendlela yokugaya, ngaleyo ndlela kukugcina "njalo." I-fiber e-soluble iyancibilika emanzini ukwenza i-gel futhi itholakala ekudleni okunjengobhontshisi, ama-oats, ama-apula, kanye ne-flaxseed. Lolu hlobo lwe-fiber lungasiza futhi ukwehlisa amazinga wegazi we-cholesterol ngokunciphisa uhlobo olubi lwe-lipoprotein (LDL) lwe-cholesterol. Abantu abaningi abadala badinga amagremu angu-25 kuya kwangu-38 e-fibre ngosuku.
Izithako
- Amabhanana amabili aphakathi
- 1/4 indebe ye-almond ibhotela
- 2 amathisipuni isinamoni
- Izipuni ezimbili ezisehlabathini zixotshiwe
- 2 izinkomishi ezigobile oats
- 1/4 indebe eqoshiwe i-cranberries fresh
- Izipuni ezimbili zezipuni
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F. Khombisa ishidi lokubhaka ngephepha lesikhumba bese ubeka eceleni.
- Faka ubhanana ku-blender bese uhlangana kuze kube se-liquid.
- Engeza nge-bhotela le-almond, i-flax, ne-sinamoni, futhi uhlanganise kuze kube bushelelezi.
- Dlulisela esitsheni esikhulu uhlanganise nama-oats, ama-cranberries aqoshiwe kanye nembewu ye-chia.
- Beka esiqandisini imizuzu engu-15 kuya ku-30 ukuvumela ingxube ukuthi iqine kancane.
- Yenza ingxube ibe ngu-10-intshi angu-2 intshi. Beka ebhodini lokubhaka bese uphahla. Bhaka imizuzu engama-30, ujikeleze ibhasi lokubhaka phakathi phakathi kokubhaka.
- Khonza ama-cookie ngekhofi efudumele noma itiye noma ingilazi ende yobisi.
Ukuhlukahluka Kwesithako kanye Nokusekela
Esikhundleni sama-cranberries amasha, zama ama-blueberries amasha ngomunye ubhiya ocebile olwa ne-antioxidant, ugobe ama-apula oqoshiwe ngenhloso yokuqhaqhaza ama-fiber, noma uphonsa emagilebhisi omisiwe we-classic omisiwe izithelo.
I-vitamin A-rich pumpkin puree yenza indawo enkulu kakhulu ebhanini ngoba inokubonakala okunamandla okufana lapho ihlanganiswa futhi igcwele izinto ezibhaka.
Ungasebenzisa futhi i-1 cup cup i-pure endaweni yebhanana. Uma usebenzisa i-pure ye-pumpkin, ungase ufune ukungeza ku isipuni sesiraphu ye-maple ngoba ithanga lingase lingabi mnandi njengebhanana.
Amathiphu wokupheka nokukhonza
Gcina ikhishi lakho okungenani izinhlobo ezingu-2 ze "imbewu enhle" yokufaka ama-oatmeal, ukungeza ama-smoothies, noma ukusebenzisa izinto ezibhaka kanye nokudla okulula. Ama-flaxseeds aphansi, imbewu ye-chia, nembewu ye-hemp yizibonelo zembewu enomsoco enikeza isamba esisekelwe esitshalweni sama-acids, ama-acids, namaprotheni ama-omega-3.
Thenga ngobuningi futhi ugcine esiqandisini noma efrijini ukuze uthole ukukhanya okuphezulu.