Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 194
Amafutha - 2g
I- Carbs - 41g
Amaprotheni - 5g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi amathathu , Pheka iminithi engu-7
Izinkonzo 2 (indebe 3/4 ngayinye)
Uma ufuna ukuzulazula isimiso sakho sasekuseni se-oatmeal, zama isitsha esifudumele se-groat bucatsheat esikhundleni. Lokhu okusanhlamvu okuphansi kwe-FODMAP kwanda ekuthandeni ngenxa yezinzuzo eziningi zezempilo. Umthombo omuhle we-fiber namaminerali, futhi ayi-gluten-free boot.
Izithako
- ½ indebe ye-buckwheat groats eluhlaza
- I-2/3 indebe engenakusihlwa i-almond milk beverage
- ½ isipuni sesipuni sepayipi
- 1/8 isipuni sikasawoti
- ½ ithisipuni i-vanilla ekhishwe
- 4 amathisipuni 100% ahlanzekile maple isiraphu
Ukulungiselela
- Faka izindawo zokugqoka esitsheni bese uzimboza ngamanzi. Faka izindawo zokudla esiqandisini ukuze ugobe ngobusuku. Ngosuku olulandelayo, cwilisa ama-groats. Kuyinto evamile ukuthi ukunye okunye okunye kube nokunye okuncane, ngakho-ke ukuphuza kuzoba lula. Hlanza kahle uphinde ukhiphe.
- Kumkhumbi wamanzi we-quart 2, engeza ama-groats, ubisi lwe-almond, i-pumpkin piice spice, nosawoti, futhi uhlase ukuchitha izinongo. Ukumboza bese ulethe emathunjini, bese unciphisa ukushisa kumbe ophansi bese upheka imizuzu engu-4. Susa ikhava bese uvula ukushisa ukuze ugcine ukumisa bese upheka imizuzu eyengeziwe emibili, uvuselele ngezinye izikhathi.
- Susa kusukela ekushiseni bese ugxila ku-vanilla ne-maple isiraphu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Phezulu ngenye yezinketho eziphansi ezincane ze-FODMAP: izipuni ezimbili eziqoshiwe ezisezingeni eliphansi le-FODMAP ( ama -walnut, ama-pecans, ama-alimondi) noma i-1/2 indebe yama- blueberries , ama-strawberries noma ama-raspberries.
Ubisi ezimbili kwezintathu zobisi lwe-lactose-free bungasetshenziswa endaweni yobisi lwe-almond.
I-spice pie spice ingenziwa kusukela ekuqaleni ngokuhlanganisa okulandelayo: 1 ithisipuni isinamoni, 1/2 ithisipuni ginger, 1/4 ithisipuni nutmeg, 1/4 ithisipuni allspice, kanye 1/8 ithisipuni clove. Gcina i-spice spice spice eyengeziwe ukusebenzisa esinye isikhathi.
Amathiphu wokupheka nokukhonza
Funa ama-groats eluhlaza okwehlaza okuluhlaza okwesibhakabhaka nge-tint eluhlaza okwesibhakabhaka. Ungasebenzisi ama-groats angama-hulled, asemnyama grey / omnyama ombala futhi ungasebenzisi i-kasha, inguqulo enemibala ekhishwe yethusi ye-groats ye-buckwheat, ngaphandle uma uthanda ama-flavour azo. I-groats eluhlaza ye-buckwheat engavumelekile igcine kahle entanyeni ezinyangeni ezimbalwa uma igcinwe kwisitsha esingaphansi kwamanzi.
I-Leftovers ihlala izinsuku eziningana uma ihlanganiswa ngokuqinile futhi efrijini, ngakho cabanga kabili i-recipe.