Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 42
Amafutha - 0g
I-Carbs - 10g
Amaprotheni - 1g
Ingqikithi Isikhathi esingama-13
Lungisa amaminithi amathathu , pheka amaminithi angu-10
Izinkonzo 5 (1/4 indebe ngayinye)
Lesi yisiraphu esilula esingenashukela amathathu-berry esikahle esihle se-pancake noma njengomsizi we- dessert we-cheesecake, i-pound cake, i-carb ephansi ye-carb, i-pudding yeqhwa, nokuningi okuningi.
Kungenziwa ngamajikijolo amasha noma amaqhwa, kunoma yiziphi izilinganiso ozithandayo. Ukuyigcina ilula, ngivame ukuyenza nje ngisebenzisa isikhwama se-blueberries efriziwe efriziwe, ama-raspberries, nama-blackberries.
Uma usebenzisa amajikijolo amaqhwa, qiniseka ukuthi akukho ushukela ongeziwe.
Izithako
- 1 inkomishi eluhlaza okwesibhakabhaka, fresh or frozen
- 1 inkomishi raspberries
- I-1 cup cupberries
- 1/2 indebe yamanzi
- Iphakethe elilodwa le-stevia
Ukulungiselela
- Beka i-1 indebe ye-blueberries fresh noma efriziwe 1 indebe e-raspberries amasha noma amaqhwa, 1 amakhekhe ama-blackberries amasha noma amaqhwa, amakhekhe ayi-1/2 indebe, i-sweetener yokufakelwa ukunambitha, ne-ucezu kasawoti epanini bese uletha ngamathumba.
- Amajikijolo azoqala ukuphumula ngokushesha nje lapho kuqala ukubilisa. Ngemuva kwemizuzu engu-5, vala ukushisa futhi uhlanganise ne-masher amazambane noma imfoloko ukuze usize ukudiliza amajikijolo amakhulu.
- Bilisa amanye amaminithi amabili ukuhlanganisa. Susa ekushiseni. Le nhlanganisela iyodla njengoba ipholile.
Khonza i-Sauce amathathu-Berry nalezi Desserts ezimnandi
Kungani amajikijolo engama-Berries!
Amajikijolo anamafutha aphansi, ama-carbs, nama-calories, kodwa aphezulu e-fibre, amavithamini, amaminerali, nama-antioxidants. Kungabe kuyamangaza ukuthi lezi zindwangu zamehlo ezinambithekako azigcini nje ekubambeni impilo yonke kodwa zingasiza ekuvimbeleni umdlavuza nesifo senhliziyo, kanye nokunciphisa inqubo yokuguga. Futhi ngenxa yefriji, singaba nezinzuzo zamajikijolo unyaka wonke.
Isisekelo se-Berry Nutrition
Amajikijolo akuyona imithombo kuphela yokudla okugqamile, kodwa amaphakethe amancane amavithamini, amaminerali kanye ne-fiber. Isibonelo, 1 inkomishi ye-strawberry elinezinyosi iqukethe isidingo sosuku lonke se-vitamin C. Ikhefu lama-blackberries liqukethe ama-manganese ngosuku, kanti inani elifanayo lama raspberries linikeza okwesithathu kwezidingo zethu zansuku zonke. Ama-blueberries nama-strawberries ayimangalisa imithombo emihle ye-vitamin E.
Futhi zonke ziqukethe ama-4 no-9 amagremu we-fibre indebe ngayinye.