Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 341
Amafutha - 12g
I- Carbs - 31g
Amaprotheni - 26g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-20
Izinsizakalo 4 (1 i-waffle ngayinye)
Izindlela zokupheka eziningi ezimbiza zibiza ibhotela, i-sugar added, nezithako ezigcoba ezifana nokubhaka amandla nokupheka i-soda. Le recipe evuselelwe igxile ekugxilweni kwamaprotheni aphezulu afana namaqanda , ama-fat cottage shizi, ama-flaxseeds asemhlabathini ahlanganiswa nama-oat aqoshiwe kanye nokushaywa kwe-vanilla okhiqizwayo ukuze udale imfucuza enhle kakhulu futhi enhle.
Ucwaningo oluthe xaxa lubonisa ukuthi ukusakaza ukudla kwethu kwamaprotheni usuku lonke kungasiza ekuthuthukiseni ukukhula kwemisipha nokuhlanganisa. Abantu abaningi badla amaprotheni amancane kakhulu okudla kwasekuseni, inani elilinganayo lamaprotheni ukudla kwasemini, kanye namaprotheni amaningi kakhulu okudliwayo. Ngokuhambisa ngokulinganayo amaprotheni ethu adle cishe ama-gram angu-30 weprotheni ngayinye ekudleni kwasekuseni, kwasemini nasekuseni, singakwazi ukulondoloza umthamo womzimba owohlokile futhi ngaleyo ndlela sinciphise amafutha angaphezu kwemithambo yethu engabangela izifo ezingapheli phansi komugqa.
Izithako
- Amaqanda amane amakhulu
- 2 izinkomishi eziphansi fat cottage shizi
- Izipuni ezimbili ezisehlabathini zixotshiwe
- 1/4 indebe yamanzi
- 2 izinkomishi ezigobile oats
- 1/2 isipuni i-vanilla noma i-almond extract
Ukulungiselela
- Beka zonke izithako ku-blender bese uhlangana kuze kube yilapho uhlangene kahle futhi ubushelelezi.
- Sishisa insimbi enamafutha.
- Gqoka kancane ngamafutha noma uphefa nge-non-stick spray. Beka indebe ye-1/2 egcwala i-batter phezu kwensimbi ye-waffle bese upheka imizuzu engu-4-5 uze ube nsundu wegolide futhi uphuze.
- Phinda nge-batter esele. Kufanele ube nama-4 waffles ekugcineni.
Ukuhlukahluka Kwesithako kanye Nokusekela
Gcoba indebe ye-blueberries engxenyeni ye-waffle ukuze kukhuthazwe i-antioxidant kanye ne-fiber.
Noma, faka ibhanana bese uyishukumisela kumbhebhe ukuze uthole okune-creamy, i-potassium-acebile.
Ama-Waffles afanele okungaphezu nje kwe-maple isiraphu njenge-topping. Zama ukungeza i-dollop ye-yogurt, izithelo ezithengisiwe ezengeziwe, izithelo ezicutshiwe noma eziqoshiwe noma ibhotela , noma ngisho nokufafaza kwama-cocao nibs. Ukuhlobisa ikhebula lakho lesidlo sasekuseni akugcini nje kumenze kube mnandi ukudla, kepha kungabuye kweneze izinzuzo zokudla okunomsoco, futhi ikakhulukazi uma usebenzisa i-toppings enempilo eshiwo ngenhla.
Amathiphu wokupheka nokukhonza
Ufuna ukuqinisekisa ukuthi udla kwasekuseni okunempilo isonto lonke isikhathi eside? Yenza i-batch yama-waffles ngempelasonto bese uyipheka bonke. Vumela ukupholisa futhi ugcine izinto ezisele ezitsheni ezingenalutho. Ekuseni, vele uthayiphe i-toaster ne-top nge-toppings oyikhonzile. Ama-waffles athengwe ngomthengi "athengiswa kakhulu" manje.
Le recipe ihambisana neziqondiso zokupheka kanye nezincomo zokuvimbela umdlavuza ezichazwe yi-American Institute for Cancer Research.