Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 254
Amafutha - 9g
I- Carbs - 32g
Amaprotheni - 14g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 2
Lapho ama-blueberries kule recipe epheka phansi nje ngokuthinta ushukela, ahlakulela ukuvutha okujulile, okumnandi okugcwalisa i-yogurt yamaGreek.
Ama-blueberries nezinye izithelo nemifino enemibala emnyama zicebile kuma- phytochemicals , izitshalo ezivela ngokwemvelo (phyto, ngesiGreki) amakhemikhali, ikakhulukazi ama-anthocyanins nama- polyphenols . Lezi zinhlobo ze-phytochemicals zinganciphisa ingozi yomdlavuza nezinye izimo ezinjengezifo zenhliziyo, ngakho-ke uhlose ukufaka izithelo nemifino eluhlaza okwesibhakabhaka nokubomvu ekudleni kwakho okungenani izinsuku ezintathu ngesonto ukuze uzuze izinzuzo.
Ukwengeza, imbewu ye-chia kule recipe yenza ukwelashwa okunempilo . Ziwumthombo omuhle wemifino we-omega-3 fatty acids ebalulekile, engasiza ekunciphiseni ukuvuvukala emzimbeni. Phakathi kwamajikijolo, imbewu ye-chia, ne-yogurt yesiGreki, unesidlo esimnandi sokuvuvukala ukuze ujabulele ukudla kwasekuseni, i-dessert, noma njengesidla.
Izithako
- 1 inkomishi eluhlaza okwesibhakabhaka, fresh or frozen
- 1 isipuni ushukela
- 1/4 izinkomishi chia imbewu
- I-2/3 indebe engenamafutha noma amafutha aphansi aseGreek yogurt
- 2/3 amanzi amanzi
Ukulungiselela
1. I-compote: Epanini elingaphakathi, hlanganisa ama-blueberries noshukela bese upheka phezu komlilo ophakathi, uvuselele ngezikhathi ezithile, kuze kube yilapho amajikijolo eqala ukuthobisa futhi akhulule ama-juice awo. Susa ekushiseni bese uma bese upholisa ekamelweni lokushisa. Uma usupholile, faka embizeni, faka isembozo futhi ugcine esithombeni kuze kube yilapho usulungele ukuyisebenzisa.
2. Ingxube ye-chia: Hlanganisa imbewu ye-chia, i-yogurt namanzi kwezinye izimbiza ezincane ezinkulu noma ezimbili.
Hlanganisa, ake uhlale imizuzu emihlanu, bese uvuselela futhi, uhlasele izivalo noma ubeke esiqandisini ubusuku bonke.
Ngosuku olulandelayo, gxuma ingxube ye-chia esitsheni futhi phezulu ngenxenye ye-compote, noma ubeke ingxube ye-chia uphinde udibanise embizeni.
Ukuhlukahluka Kwesithako kanye Nokusekela
Awunqunyelwe kuma-blueberries kule recipe. Zama nge-cherries, ama-blackberries, ama-raspberries, noma ngisho nama-plums aqoshiwe esikhundleni se-twist-good twist. Zonke lezi amajikijolo nezithelo ezinemibala emnyama zinikeza ubumnandi bemvelo futhi zinezici ezifanayo ze-anthocyanin ne-polyphenol antioxidant njenge-blueberries. Ngaphezu kwalokho, inani lekhalori akuyona yonke into ehlukile.
Amathiphu wokupheka nokukhonza
Ngezinyanga zasehlobo, amajikijolo asezingeni eliphakeme kakhulu futhi kungcono ukusebenzisa amajikijolo amasha. Kodwa-ke, lonke unyaka lapho amajikijolo engakhiwa kalula, ahlose ukusebenzisa amajikijolo amaqhwa. Amajikijolo akhiqizwayo ayinhlobo ezuzisayo yokudla okucutshungulwa -wajwayelekile efriziwe ekuphakameni kokuvuthwa kwawo ukuze alondoloze izindawo zabo zokulwa nomdlavuza kanye nesinambitheka esimnandi unyaka wonke.
Futhi uma ufuna ukujabulela lokhu ukuphatha isonto lonke isikhathi eside, hamba phambili futhi kabili noma iresiphi iresiphi, ulungise konke ngobusuku obulodwa, bese uhlukanisa zibe iziqukathi zomuntu ngamunye we-grab-and-go.