Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 390
Amafutha - 33g
I- Carbs - 16g
Amaprotheni - 14g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi amathathu , pheka amaminithi amabili
Izinkonzo 1
Le recipe ye-flax ye-peanut butter hot cereal iresiphi iyindlela enhle yokuqala usuku lwakho. Unama-gramu angu-10 e- fiber , ingxenye eyodwa kwezintathu zazo eziqukethe izinto ezinomsoco, okukuhle kuwe, kodwa lokho kuyinkimbinkimbi yonke ngesikhathi esisodwa. Uma ungasetshenziselwa i-fiber eminingi, ungase ungathandi ukudla iresiphi yonke yalokhu. (I-iresiphi ihlukaniswa kalula.)
Lokho kusho ukuthi kuyamnandi futhi kuyashesha ukwenza, futhi kuzokusiza ukuthi uhambe ekuseni.
Izithako
- 1/4 indebe i- flax imbewu imbewu
- 1/2 amanzi indebe (abilayo)
- 2 wezipuni ubhotela ibhotela
- 1/4 isipuni sinamoni
Ukulungiselela
- Esikhatsini se-cereal esingafuni ukushisa, faka indawo ye-flax imbewu yokudla. Thela amanzi abilayo bese uvuselela kahle.
- Faka ubhotela we-peanut nesinamoni.
- Vumela ukunqanda imizuzu engu-1 kuya kwemibili. Yidla.
Amathiphu Embewu Ye-Flax
Uma ungakaze usebenzise imbewu ye-flax njengengxenye yokudla kwakho, nansi ezinye izinto okufanele uzicabangele:
- Kukhona i-fiber eningi e-soluble e-flax, kubalulekile ukuphuza amanzi amaningi, ngaphandle kwalokho, ukuqothulwa kungase kubangele.
- Uma ungasetshenziselwa ukudla okuphezulu-fiber, qala kancane.
- Ukuze uthole inzuzo ephelele yonke ifilakisi okufanele inikele, udinga ukugaya imbewu ephelele noma ukuthenga imbewu ye-flax kakade umhlabathi (i-flax imbewu yokudla).
- Kubantu abangenakukwazi ukukhetha noma ukungakhethi amaqanda, i-flax isisusa esihle seqanda. Kuvame ukusetshenziselwa izimpahla ezibhaka ngoba i-fiber ehlanganisiwe yenezela isakhiwo ekudleni.
- Ukugaya i-2/3 kuya ku-3/4 indebe ye-flax imbewu izokhipha 1 inkomishi yokudla kwe-flax.
Ukudla imbewu ye-Flax
Uma ungaqiniseki ukuthi ungaqala kanjani ukufaka imbewu ye-flax ekudleni kwakho, zama lezi ziphakamiso:
- Okunomsoco noma okusiketshezi : Phula phezu kwe-cottage ushizi, i-ricotta, i-yogurt, okusanhlamvu kwasekuseni , bese ufakwa ngokugubha (kubanzile kancane).
- Kuphekwe ngotshani oshisayo: Njengaleli recipe ye-peanut butter cereal noma okusanhlamvu okutshisayo kwamathambo.
- Kuphekwe kwezinye ukudla: Ngokwesibonelo, inyamaloaf, inyamaballs, noma casseroles.