Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 277
Amafutha - 14g
I-Carbs - 35g
Amaprotheni - 8g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-10
Izinkonzo 2
Ungacabangi ukuthi i-toasters ingokwesinkwa kuphela. Lungele ukwenza isidlo sasekuseni sakho esithandayo. Le iresiphi "ye-toast" iyindlela enempilo yokukhonza amazambane amazambane , futhi amnandi futhi anambitheka futhi anezithako eziningi ezilwa nokuvuvukala, kanye nofulawa ocwengisiwe.
Amazambane ama-sweet is a umthombo omuhle wezakhi ezinjengevithamini C kanye nama-manganese, kanye nokunikeza i-fibre yokugcwalisa. Ziwumthombo omuhle kakhulu we-antioxidants-ama-phytonutrients ama-sweet potate aboniswe ukuthi anezindawo zokulwa nokuvuvukala. Lezi zinzuzo eziningi kunokuba ucezu lwesinkwa luzokunika.
Ngaphezulu kwalokhu kukhishwa isobho, sinezela i -kiwifruit ene-fibre-rich and sweet -healthy-almond butterfly . Ibhonasi engeziwe: ungabashaya yonke iresiphi phezulu kumaminithi angaphansi kwengu-15.
Izithako
- 1 amazambane ama-sweet aphakathi, ahlutshiwe noma aphenduliwe
- 3 wezipuni ibhotela le-almond
- 1/2 ithisipuni uju
- 1/4 isipuni isisindo somunwe
- 2 kiwi ephakathi, ehlutshiwe noma engaphenduliwe
Ukulungiselela
1. Hlanganisa amazambane ama-sweet-length ukuya ku-1/4-intshi.
2. Esigodini esincane, gubungula ibhotela le-almond, i-ginger kanye nobuni ndawonye kuze kuhlanganiswe.
3. Izinambuzane ezinamafutha amazambane ama-sweet potato ezindaweni eziphakemeyo kuze kube yilapho ama-sweet tatole tincetu elula futhi ephekwe. Qaphela, kungase kudingeke ukuthi ubhontshisi ama-2 noma izikhathi ezingaphezulu ukuze ubenze kulesi sizwe.
4. Hlanganisa uhlangothi olulodwa lwesigaba ngasinye samathanga amazambane ama-sweet toasted nge-almond-ginger-honey mix and top with kiwi tincetu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Noma yiluphi uhlobo lwebhokisi le-nut noma lembewu lingasetshenziswa esikhundleni sebhotela le-almond. I-peanut noma imbewu ye-sunflower isebenze kahle, futhi, futhi bonke banephrofayli efanayo yekhalori. Engeza isendlalelo se-yogurt ye-Greek esiphezulu phezu kwebhotela le-nut ukuze unikeze amandla amaprotheni. Ukuze uphuthukise i-potassium, shintsha ama-banana tincetu ku-kiwi.
Uma une amajikijolo amasha noma amaqanda, sebenzisa esikhundleni se-kiwi nge -antioxidants eyengeziwe yokulwa nokuvuvukala. Ukuze uqhubeke uguqula iphrofayili ye-flavour zama i-pumpkin pie spice esikhundleni se-ginger.
Amathiphu wokupheka nokukhonza
Uma ufuna ukuthatha lekusasa kwasekuseni, faka i-halves ndawonye njenge sandwich, gcoba foil, bese udla ekuhambeni. Bambisana ne -cocaa matcha latte enomuncu noma i-yogurt yesithathu ye-plain ukuze uthole ukudla kwasekuseni okulinganiselayo.
Kungase kudingeke usebenzise isigaba ngasinye samazambane ngokusebenzisa umjikelezo wokugcoba umzimba izikhathi eziningana. Gcina i-toaster yakho nge-medium-medium, ukuze ukwazi ukuyiqhuba ngokusebenzisa imijikelezo eminingi ukuze unciphise ngaphandle kokusha.