Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 100
Fat - 3g
I- Carbs - 16g
Amaprotheni - 4g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 10 (1 donut ngayinye)
Ukukhetha ukudla okunempilo enempilo kungenye yezinto ezinhle kakhulu ongayenza kumngcele wakho. Lokhu kusho ukuthola amafayibhe anele namafutha e-polyunsaturated azuzayo, afana ne-omega-3s. Zombili zizosiza ukulinganisa amazinga akho e-cholesterol futhi ulwe nokuvuvukala-futhi nezithako ezifanele, ungabathola emakhakheni akho, futhi.
Lezi zinsizakalo zezinkwa zebhanana zinezibalo ezintathu zemithombo emihle yemithombo. Okokuqala, basebenzisa ufulawa lwe-oat kanye nofulawa ogcwele ukolweni, okusanhlamvu okubili okugcwele okunamandla okunciphisa ingozi yokushaywa yisifo sikashukela, uhlobo lwesifo sikashukela, isifo senhliziyo, i-cholesterol ephezulu, nezifo ezivuvukalayo. Lokho kuyinzuzo enkulu eyengeziwe uma kuqhathaniswa nofulawa ohlanjululwe yonke inhloso evame ukusetshenziswa.
Okulandelayo, sinezithelo ezintsha esikhundleni seshukela elicwengileko. Inzuzo ibonakala: ubeka emaketheni afana ne-potassium, i-vitamin C, kanye ne-fibre ngaphezulu kusuka kuzo zonke izithelo. Qaphela ukuthi uzosebenzisa i-apula ehlutshiwe ukuze ungatholi izicucu zesikhumba emkhiqizo wakho wokugcina. Ungadla i-peel esikhundleni sokuyiphonsa-i-sweet and crunchy futhi ine-2.5 amagremu we-fibre engenayo. Iningi le-fibre eluncibilikile lisesenyameni uzobe ungeze kuma-donuts akho.
Okokugcina, ukweqa i-glace yogurt yamaGreek nge-walnuts eqoshiwe kunezela okungaphezulu kwe -omega-3s enempilo .
Izithako
- 1/3 indebe ye-oat
- 1/2 indebe lonke ufulawa wekolweni
- I-3/4 ithisipuni i-baking powder
- 1/4 ithisipuni usawoti
- I-3/4 isipuni isinamoni
- Amabhanana amabili aphakathi, ahlambulukile
- 1 iqanda elikhulu
- 1 apula aphakathi, ahlutshiwe futhi avuliwe
- 1/2 isipuni i-vanilla ekhishwe
- 1/2 indebe engeyona fat yogurt yogreek
- 1 ithisipuni uju
- 1/4 indebe i-walnuts eqoshiwe
Ukulungiselela
1. Hlanganisa ihhavini ku-350F.
2. Esikhathini, hlanganisa izithako ezomile bese uhola ubhanana, amaqanda, apula, kanye ne-vanilla. Sebenzisa i-mixer ukuze ufake konke.
3. Gqoka kancane i-pan donut nge-spray yokupheka noma i-oven yemifino bese ubeka i-batter in. Beka kuhhavini imizuzu engu-20 kuya kwangu-25, noma kuze kuvele i-toothpick ihlanzekile.
4. Susa ama-donuts bese uwavumela ukuba aphuze emgqeni wocingo. Ngesikhathi upholisa, hlanza i-yogurt nobuni ndawonye esitsheni esincane.
5. Uma usuhlile ngokuphelele, faka phezulu kwendwangu ngayinye engxenyeni ye yogurt, uqiniseke ukuthi ugqoke konke okuphezulu. Fafaza ama-walnuts aqoshiwe phezulu.
6. Ungakwazi ukujabulela ngokushesha noma isiqandisini imizuzu engu-15 kuya kwengu-20 ukuvumela i-glaze iqine.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungathanda, sebenzisa i-yogurt egcwele fat esikhundleni sezinhlobo ezingekho amafutha. Uzofaka nje amakholori ambalwa nje nge-donut ngayinye.
Ungaphinde unikeze i-yogurt yakho yezinyosi amandla okuvikela i-antioxidant. Phakamisa cishe 1/4 indebe yama-blueberries aze akhulule ama-juice awo, imizuzu engaba ngu-3 ukuya kwemihlanu e-stovetop ene-intshi yamanzi noma amasekhondi angu-45 ku-microwave, akukho manzi angeziwe. Vumela ukupholisa, bese ugxumela ingxube ye-yogurt ngaphambi kokufaka ama-donuts akho. Ungazama lokhu ngama-strawberries, futhi.
Amathiphu wokupheka nokukhonza
Uma ungenayo ufulawa oatmeal, yenza ngokwakho. Faka cishe i-1/3 indebe yama-oats ku-processor yokudla bese uphawula kuze kube sezingeni eliphansi.
Qinisekisa ukukala umkhiqizo wokugcina-ungase udinge ukungeza okuningi ukuze ufike ku-1/3 indebe yomkhiqizo wokugcina.
Ukuze uthathe okuhlukile ukuthatha iphrezentheshini zama ukugaya ama-walnuts akho esikhundleni sokuchofoza. Uwafake phezu kwawo wonke umnikelo we-donut ngemuva kokuwuphonsa ku-yogurt.
Ungaba okuhambisana nokukhethwa kwakho kwe-apple uma nje ukhetha owomnandi.
Ekugcineni, i-apple egaxekile nehlanganisiwe iyoba yi-applesauce, ngakho-ke akudingeki ukhathazeke ngokuthi inyama iyaphuka ngenkathi ibhaka. Izinqumo ezinhle zihlanganisa okumnandi okubomvu, okumnandi kwegolide, ubumnandi, nama-apula we-gala.
Jabulela eceleni kweti elishisayo, i-cocoa noma i- matcha latte .