Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 208
Amafutha - 9g
I-Carbs - 29g
Amaprotheni - 5g
Ingqikithi Isikhathi sama-125 min
Lungisa amaminithi angu-5 , Pheka amaminithi angu-120
Izinkonzo 2
Le pudding ephikisayo nekhilimu evutha ukuvuvukala yenziwa ngembewu ye-chia , ehlwitha izikhathi ezingu-10 isisindo sayo emanzini. Lokhu kusho ukuthutha kwakho! I-turmeric inikeza ukuqinisa i-curcumin, i- antioxidant enamandla engasiza ekunciphiseni ubuhlungu be-arthritis, kuyilapho umango uhambisa i- fiber sweet. Ingxenye engcono kakhulu? Kunemizuzu engu-5 kuphela yokudinga isikhathi esadingekayo.
Izithako
- 1 inkomishi isobho esingenasiphuzo se-coconut ubisi
- 3 wezipuni imbewu chia
- 1/2 isipuni i-vanilla ekhishwe
- 1/8 isipuni emhlabathini we-turmeric
- 1 ithisipuni uju
- 1 imango ephakathi
- Isipuni esine-1 esingasetshenziselwa ukukhukhulwa kakhukhunathi
Ukulungiselela
1. Esikhathini, gcoba ubisi lwekakhukhunathi, imbewu ye-chia, i-vanilla, i-turmeric, noju kuze kuhlanganiswe kahle.
2. Vala bese uhlala okungenani amahora amabili, kodwa kuze kufike ubusuku bonke.
3. Hlukanisa ingxube phakathi kwezibuko ezimbili (8 kuya ku-10 ounce) noma izimbiza.
4. Phezulu ne-mango kanye nekakhukhunathi entsha. Noma, uhlaka lwesigamu semango phakathi kwezigaba ezimbili ze-pudding engilazi ngayinye ukuze udale i-chia parfait ekhethiwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zama inhlanganisela yezithelo ezahlukene, njengebhanana nama-strawberries noma ama-peaches nama-blueberries, okuzohlinzeka wonke umthamo we-antioxidants.
Sebenzisa i-vanilla ne-turmeric ngaphezulu uma uthanda ukunambitheka okunamandla (noma ngaphansi uma uyithanda kakhudlwana kakhulu).
Ubisi lwekakhukhunathi lunikeza ukunambitheka okushisayo okunciphisa ukuncoma imango kanye nekakhukhunathi ku-iresiphi. Kodwa-ke, ungakwazi kalula ukufaka ubisi lwe-almond, irayisi, u-hempseed, noma ubisi lwe-soy e-unsweetened esikhundleni se-coconut ubisi. Ungakwazi futhi ukufaka ubisi lwezinkomo eziphansi kakhulu. Ukusebenzisa ubisi lwezinyosi noma inkomo kuzofaka amaprotheni amaningi ku-pudding.
Amantongomane aqoshiwe noma imbewu, okuyizinto zonke ezicebile izakhi kanye nama-phytochemicals (izitshalo ezitshalayo ezinika inzuzo yezempilo) esikhundleni sekhukhunathi ehlutshiwe.
Ama-flakes ama-coconut, kanye namantongomane nembewu, anika umthombo wamafutha esidlweni, okuzokusiza uzizwe ugcwele futhi unelisekile. Ngaphezu kwalokho, amantongomane amaningi kanye nembewu inikeza amafutha e-mono- ne-polyunsaturated, anikezela izinzuzo zokulwa nokuvuvukala. Ngeke ukwazi ukuhamba kahle ngokudla okunempilo, ngakho-ke sithanda ukushintsha izinhlobo njalo.
Amathiphu wokupheka nokukhonza
Engeza ingcosana yamapulazi omnyama omusha omusha omusha omncane emhlabathini we-pudding ukuze uzuze izinzuzo eziningi ezivela ku-turmeric. I-pepper ebomvu iqukethe isakhi esisiza umzimba wakho ukuba usebenzise kangcono ukusebenzisa i-curcumin yama-anti-antioxidant etholakala ku-turmeric. I-refrigerate yinde isikhathi se-pudding esondayo futhi encane ibe i-pudding encane.
Ungakwazi kabili lokhu iresiphi bese wenza ama-breakfasts we-catch-and-go izinsuku ezine ngesikhathi.