Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 180
Amafutha - 4g
I- Carbs - 32g
Amaprotheni - 10g
Ingqikithi Isikhathi 5 iminithi
Phakamisa amaminithi amabili , Pheka iminithi engu-3
Izinkonzo 1
I-cocoa powder iyi-calorie ephansi, indlela ephansi ye-fat to stir up a hint of chocolatey flavour ibe isiphuzo esiphundu sasebusika. Sikhahlela lesi sikhoksi esingekho-futhi eshisayo phezulu kwesikhombisi ngokufaka i-pinch of cardamom yomhlabathi. I-Cardamom iyi-spice eqinile, ngakho-ke udinga kuphela ukusebenzisa imali encane ukuqala ukunambitha ukunambitheka kwayo okomnandi kodwa okomnandi.
I-Cardamom ingenye yezinongo ezisetshenziselwa i-Indian chai, futhi ingafakwa kwizinto ezibhaka, iziphuzo, ngisho nokudla okunomsoco. Sithanda ukusebenzisa isiraphu ye-maple ngoba i-sweetener ye-liquid efaka kalula iziphuzo ezifana ne-cocoa eshisayo. Isiraphu ye-Maple iqukethe nesincane samapolphenols , angama- antioxidants angasiza ekunciphiseni ukuvuvukala.
Izithako
- 1 inkomishi yobisi obuncane
- Izipuni ezi-2 ezingenayo i-cocoa powder
- 1 isipuni imephu isiraphu
- I-1/8 isipuni yamakhadiamamu
Ukulungiselela
- Esikhathini samapuphu, fudumele ubisi phezu kokushisa okuphansi.
- Hlangana ne-cocoa powder, isiraphu ye-maple ne-cardamom.
- Thela kugug bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ayikwazi ukuba nobisi? Le recipe isebenza nanoma yikuphi ubisi oluhlukile , kusuka ku-soy kuya ku-almond, ubisi ku-coconut ubisi.
Ufuna ukunambitheka okucebile nakakhulu? Hlanganisa isipuni esisodwa se-chocolate esiphundu noma esimnyama ukuze ukhulise ama-flavour bese uvula i-cocoa eshisayo ibe ushokoledi oshisayo.
Elinye isipuni leshokoledi chips lizokwengeza cishe ama-khalori angu-50 no-6 amagremu eshukela.
Noma, esikhundleni se-chips chips, vele ufake i-dollop yekhrimu ehlutshiwe noma ukhilimu okhishwa ngogwaja ngaphezulu kwe-cocoa yakho. Ukuze wenze ukhilimu okhishwa ngesikhukhunathi, faka i-can of coconut ubisi efrijini ebusuku. Hlanganisa ingxenye ephoqelekile (gcina amanzi wekakhukhunathi ukuze wengeze ama-smoothies!) Uphinde ushaye ukhilimu wekakhukhunathi ngomxube kuze kufinyelele ifomu eliphansi. Ukhilimu oqoshiwe noma ukhilimu kakhukhunathi kokubili kufaka ama-calorie angu-60 engeziwe nama-3 amagremu amafutha.
Amathiphu wokupheka nokukhonza
Ukuphunga izinongo ezifana nekhadiamom kungaba nomphumela wokuqeda, okungakusiza uphumule futhi kukuvumele ukuba unciphise futhi ujabule isiphuzo sakho. Ngokuvamile sigijimela ngezinsuku zethu sidla futhi siphuza ukuhamba, phambi kwethelevishini, noma ngezinye iziphazamiso eziningi. Zama ukugxila kulo mzuzu futhi usebenzise ukucabanga ngokudla izikhathi ezimbalwa ngesonto (ngaphezulu uma ungakwazi).
Ngokunciphisa futhi sicabange ngalokho esikudlayo, singakwazi ukufaka izibonakaliso zethu zendlala esikhundleni sokudla ngokusho kwewashi noma ukudla ngoba sizizwa sidabukile, sihlanya, silamba, sithukuthele, sizungu, noma sijabule. Thatha umoya ojulile, ukuhlafuna noma ukuphuza ngesikhathi sokungcebeleka, futhi ujabulele ukudla nokuphuza kwakho.