Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 312
Amafutha - 5g
I-Carbs - 62g
Amaprotheni - 8g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 2 (1 indebe ngayinye)
Engeza ama-flaxseeds emhlabathini ekudleni okunjenge-oatmeal kanye ne- smoothies (futhi kangcono nokho, le phalishi ye-rice eluhlaza!) Ukuze ukhulise ukudla okunomsoco ekuseni. Ama-flaxseeds awumthombo ocebile we-lignans, ama- phytochemicals anezinzuzo eziwusizo zokuvimbela i-antioxidant kanye ne-phytoestrogen, okungase kube nomngcipheko wesifo senhliziyo, ukugaya i-osteoporosis, umdlavuza webele, kanye nezimpawu ze-menopausal. Ama-flaxseeds adingeka ukuba abe namandla okwandisa ama- omega-3 fatty acids awo kanye nezakhiwo ze-antioxidant.
Ibhanana elimileyo lifaka ubukhulu emgodini, futhi, ubhanana ngumthombo omkhulu we-potassium yamaminerali, ebaluleke kakhulu enhliziyweni umsebenzi futhi idlala indima ebalulekile ekukhunjweni kwemisipha kanye nebushelelezi.
Izithako
- 1.25 izinkomishi eziphekwe ilayisi elibomvu elincane
- 1 inkomishi i-vanilla soy
- I-isipuni esingu-1 emhlabathini i-flaxseed
- 2 ubhanana obuphakathi, 1 okucubuziwe kanye no-1 okucwengekile kokukhonza
- I-1/8 isipuni yamakhadiamamu
- I-1/16 ithisipuni usawoti (cishe i-pinch engu-1)
Ukulungiselela
1. Ukushisa irayisi elibomvu eliphekiwe, ubisi lwe-soy, ibhanana elifihliwe, i-cardamom, nosawoti ebhodweni phezu kokushisa okuphezulu kuze kube sekugcineni. Hlanganisa ingxube njalo.
2. Yenza ukushisa kube phansi bese ubamba imizuzu engama-5, kuze kube yilapho ilayisi iqala ukukhipha okunye uketshezi futhi ingxube ibonakala njenge-oatmeal.
3. Hlanganisa ezitsheni bese ukhonza isitsha ngasinye ngesigamu sebhanki elihlutshiwe kanye nokushaywa okomunye ubisi lwe-soy.
Izithako Zokufakelwa Nokuhlukahluka
Phakathi nezinyanga zokuwa, shintsha ibhanana ukuze uthole i-vitam A-rich rich pumpkin puree noma i-appleauce fiber.
Ungathandi ubisi lwe-soy? Noma yiluphi uhlobo lobisi oluzosebenza kule recipe. Qaphela ukuthi irayisi, i-almond, nezinhlobo eziningi zemithi / izitshalo ngokuvamile ziphansi ngamakhalori, kodwa zihlinzeka kuphela ngegramu eyodwa yeprotheyini ngayinye yokukhonza.
Amathiphu wokupheka nokukhonza
Ama-flaxseeds angaphansi komhlaba angahamba ngokushesha, ngakho-ke uthenge isikhwama bese uyigcina esikhwameni esikhishwe emoyeni noma esitsheni efrijini yakho ukuze ulondoloze ukuhlanza.