Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 395
Amafutha - 10g
I-Carbs - 64g
Amaprotheni - 18g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 2
Zombili amagilebhisi nama-oranges ziyimithombo enhle kakhulu ye-vitamin C , futhi ukudla okucebile nge-vitamin C kungase kuhlotshwe nengozi encane yamagciwane okufana nesisu, i-colon, i-esophagus, isambiso, isifuba nomlomo wesibeletho. Ukudla ukudla okuphelele nokudla okuningi nemifino kuyindlela engcono kakhulu yokuqinisekisa ukuthi uhlangabezana nama-vithamini namaminerali amaningi anconyiwe nsuku zonke.
I-grapefruit igcwele ama- phytochemicals okufaka i-naringenin, i-limonin, i-beta carotene, ne-lycopene. Ama-oranges athile ngobuningi be-potassium, i-folate, ne-vitamin A, futhi aqukethe i-flavanoid eyaziwa ngokuthi i-hesperetin.
I-grapefruit ngokuvamile iyisithelo esibabayo, ngakho-ke le iresiphi iyayifaka nama-oranges amnandi, kanye ne-citrus iyabhakwa ngokucophelela kuhhavini ngokuthinta ushukela obomvu ukusika ukunambitheka okubabayo. Khonza nge-yogurt epholile, epholile kanye ne-granola eyenziwe ngezenzo. Sicela uqaphele ukuthi ama-grapefruit angakwazi ukusebenzisana nemithi ethile, ngakho hlola nodokotela wakho noma u-dietitian ngaphambi kokudla ama-grapefruit.
Izithako
- 1 i-ruby grapefruit enkulu
- 1 i-orange ephakathi
- 1 isipuni ushukela onsundu
- 2 izinkomishi plain yogurt low-fat
- 1 ithisipuni uju
- I-1/2 indebe i-granola eyenziwe, efana nalokhu
- i-alimondi kanye ne-appleauce granola
Ukulungiselela
- Hlangisa i-oven ukuya ku-425F.
- Ephakeme (bheka inothi ngezansi) i-grapefruit ne-orange, uhlukanise izingxenye ezivela emajukeni (gcina ama-juice okugcoba phezulu kamuva), bese ubeka izingxenye zibe yisitsha sokubhaka.
- Ufafaze ushukela obomvu phezu kwamagceke e-citrus bese ubhaka imizuzu engu-10, noma kuze kube yilapho ishukela ligcwala nje inyama yel citrus. Vumela ukupholisa imizuzu engu-5.
- Hlukanisa i-yogurt phakathi kwezitsha ezimbili. Hlukanisa uju phakathi kwamabhodlela amabili bese ugxila ku-yogurt.
- Phezulu isitsha ngasinye se-yogurt nesigamu sama-citrus othosiwe ne-1/4 indebe granola. Spoon ama-juice asele asele asele phezulu.
Izithako Zokufakelwa Nokuhlukahluka
Zizwa ukhululekile ukutshintshela uju ngenye i-sweetener enayo, njengesiphuphuki se-maple.
Amathiphu wokupheka nokukhonza
Ukuze uphumule kumnandi ngesethulo, gcina ama-citrus ama-halve enkundleni bese ufudumele kuhhavini elishisayo noma i-broiler. Hlanganisa uhlaka oluncane emkhakheni wokugcina kanye nokuphela komuthi we-grapefruit ngayinye. Bese uhlukanisa amagilebhisi ngamunye ngesigamu ngaphesheya kwe "equator." Blot halves le-citrus nge-towels yamaphepha ukuze ususe umswakama owedlulele. Beka ebhodini lokubhaka bese ufafaza isigamu ngasinye neshukela elibomvu. Beka ku-oven 425F noma i-broiler imizuzu engu-7 kuya kwezingu-10 noma kuze kube yilapho ushukela usuqhekekile kwisithelo. Khonza i-citrus e-peel ngehlangothini lwe-yogurt.
Ukuphakama isithelo se-citrus ukususa isikhumba, i-pith, i-membrane, kanye nembewu, nokuhlukanisa izingxenye zayo.
Ukwenza lokhu, unqume zombili iziphetho zesithelo. Yima izithelo ngomunye umkhawulo futhi unomese ocijile, uhlukanise i-peel ne-pith emikhawulweni emikhulu, ulandele izintambo zezithelo esikhundleni sokusika ngqo. Phendulela isithelo bese uphinda kuze kube yilapho yonke ikhasi likhishiwe futhi une-slice ehlanjululwe ngamanzi, ekhanyayo.
Bamba i-sphere phezu kwesitsha ukuze ubambe noma yimaphi ama-juice bese uhlukanisa izingxenye eziphakathi kwezingqimba ze-membrane. Susa noma iyiphi imbewu. Uma uhlukanisile isithelo sonke, faka noma yikuphi amajusi asele kusuka emgodini we-pithy kuya esitsheni.