Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 211
Amafutha - 9g
I-Carbs - 18g
Amaprotheni - 19g
Ingqikithi Isikhathi 3 iminithi
Lungisa amaminithi angu-3 , pheka amaminithi angu-0
Izinkonzo 1
Ukujabulela ukukhonza amaprotheni, i- fibre , nokuthuthukisa ama-antioxidants kuyindlela evunyelwe ukudla ukuze uqale usuku lwakho lube namandla. Ngisho nokuhleleka kwethu okwezinye izikhathi kufushane ngesikhathi, kepha sonke sifuna into esheshayo kodwa inempilo ukusigcwalisa ekuseni.
Uzodinga kuphela imizuzu embalwa ukubeka le recipe ndawonye. Kuyinto ehlukahlukene kakhulu, ngakho-ke ungashintsha amajikijolo kanye nembewu nsuku zonke ukufaneleka kweviki elihlukahlukene. Ngaphezu kwalokho, yenzelwe ukunikeza amafutha amaningi kanye nama-polyunsaturated (amafutha anempilo) kunamafutha agcwele, okwenza kube lula ukukhetha uma ubheka ukulinganisela amazinga wakho we-cholesterol.
Izithako
- 1/2 indebe ye-blueberries
- 1/2 indebe engeyona fat Greek Yogurt
- 2 wezipuni imbewu eluhlaza ithanga
Ukulungiselela
- Beka i-blueberries esitsheni esiphephile se-microwave. Vala nge-napkin ne-microwave ngamasekhondi angu-45 kuya eminithini eyodwa, ubukele eduze ukuze uqinisekise ukuthi ama-blueberries awapheli.
- Faka i-yogurt yesiGreki esitsheni. Phezulu ngama-blueberries ancibilikile kanye nembewu yamathambo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zombili ama-blueberries amasha namaqhwa azosebenza kule recipe, noma ungakhetha enye iberry, njengama-strawberries noma ama-blackberries.
Ngokufanayo, shintsha imbewu ye-ithanga ngenamba enempilo enempilo njenge-walnuts, ama-alimondi. Imbewu ye-chia e-Omega-3 ecebile nayo izosebenza futhi, kodwa ingeke ihlinzeke ngokukhukhumeza okufanayo okwanelisayo.
Uma ufuna okuthile khalori-mnandi kakhulu, kabili iresiphi noma ukwandise enye yezithako, njenge-yogurt noma imbewu yamathambo.
Amathiphu wokupheka nokukhonza
Indlela enhle kakhulu yokujabulela le mix ingxenye 3-isithako ngokushesha emva ukuthatha blueberries ngaphandle microwave. I-hot, jammy amajikijolo ahluke ngokucophelela nge-yogurt epholile, ekhanda. Kodwa-ke, uma ufushane kakhulu ngesikhathi ekuseni, ungakwazi nje ukulungiselela lokhu ngobusuku obuphambili. Yigcine efrijini emgodini we-mason ukuze uthole ukuhamba kokuhamba kokuhamba nokuhamba.
Uma ungenayo i-microwave, ukushisa amajikijolo phezu kwe-stovetop, embozwe, ngezipuni ezimbili zamanzi.
Uma usebenzisa ama-blueberries amasha, nasi isiphakamiso: hlamba ubuningi obudinga, ngaphambi kokuwasebenzisa, bese ugcina konke okusefrijini.
Uma ugcina i-batch igeze, umswakama owedlulele uzokwehlisa impilo yabo yeshalofu.