Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 198
Amafutha - 8g
I- Carbs - 31g
Amaprotheni - 6g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 2 (izindebe eziyi-1 1/2 ngayinye)
Nelisa isifiso se-chocolate nge-chocolate smoothie ecebile neyomnandi ye-chocolate, ephelele kwasekuseni, e-snack, noma ngisho ne-dessert enempilo! I-Cinnamon ihamba nge-chia pudding igcwele ibhotela elimnyama ne-tshocolate smoothie elivuthiwe elimnandi ngebhanana. Nakuba uzizwa njengomuthi ocebile futhi owohlokile, ugcwele izithako eziphikisayo eziza nokusiza ukwehlisa ushukela wegazi, njengembewu ye-chia, i-sinamoni ne-cocoa powder.
Izithako
- ½ inkomishi yobisi lwe-almond olungenamnandi
- Izipuni ezimbili zezipuni
- ½ ithisipuni isinamoni
- 1 ½ ubhanana obuhlaza obunziwe, uthathe iziqu
- 1 ½ izinkomishi ubisi olungama-almond omnandi
- Izipuni ezimbili ze-cocoa powder
- 2 wezipuni we-peanut butter powder
Ukulungiselela
- Esikhathini esiphakathi, hlanganisa ndawonye ubisi lwe-almond, imbewu ye-chia, nesinamoni. Vumela ukuhlala okungenani imizuzu eyi-10 ukuze imbewu ye-chia ivule futhi ilandele uketshezi.
- Hlanganisa nebhanana, ubisi lwe-alimondi, i-cocoa powder, ne-peanut butter powder ku-blender. I-Puree kuze kuhlanganiswe kahle.
- Hlukanisa i-chia pudding phakathi kwezibuko ezimbili. Phezulu nge-smoothie bese ukhonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uke wadla imbewu ye-chia?
Imbewu encane, evame ukuhambisana nezipho ze-gag kusukela kuma-80s, ukudla okudliwayo futhi okunomsoco omkhulu. Zigcwele amafutha omega-3 , i-fiber, i-calcium, ne- phosphorus .
Izinhlamvu ze-Chia zivama izikhathi ezingaba ngu-10 ubukhulu bawo obomile ezitsheni, ngakho-ke zingakusiza uhlale ugcwele isikhathi eside. Uma ungakaze uzame imbewu ye-chia, ukuthungwa kuhle kakhulu kufane ne-tapioca pudding. Uma ungacabangi ukuthi uzoyithanda, hlanganisa imbewu ye-chia, isinamoni, nobisi olwengeziwe lwe-alimondi ngaphakathi kwe-smoothie, okusiza ukunikeza ukuthungwa okwedlulele.
Imbewu ye-Chia iyatholakala kakhulu, kepha uma unzima kanzima ukuyihlola, hlola i-aisle eningi yesitolo esitolo noma i-order inthanethi. Imbewu eyengeziwe ye-chia izohlala iminyaka emibili kuya kwengu-3 igcinwe ephaketheni elingenawo amanzi, njengegijimi yamakilasi engilazi.
Le recipe isebenzisa i- peanut butter powder ukuze kugcinwe okuqukethwe kwamanoni. Ngenkathi kunamafutha athile enkulweni ye-chia, uma ungathanda ukwenza kube ngcono, shintsha i powder ye-peanut powder ngenani elilinganayo lebhokisi le-peanut elivamile.
Ungaphinda uphonsa ama-oats ambalwa ukuze wengeze amanye amafibha okugcwalisa.
Le smoothie iphinda isebenze kahle njengendlela yokuphumula emva kokusebenza ngoba inikeza i-carbohydrate ukugcwalisa izitolo ze-glucose, ne-potassium ukusiza ukuthi ulahlekelwe yini okulahlekile ngokuthuthumela. Ungase ufune ukungeza i-chocolate iphrotheni powder esikhundleni se-cocoa powder ukuze usize ukwakha imisipha emva kokusebenza.
Amathiphu wokupheka nokukhonza
Ngihlale ngibheka ubhanana obusindiwe esandleni sokwenza i-smoothies noma i-dessert ephansi yokushukela. Uma unamabhanana athile abhekene nawo, uwafake bese ugcina efrijini ngaphambi kokuhamba kabi. Ngithanda ukuwagcina ahlukaniswe ama-halves esikhwameni seplastiki ukuze kusetshenziswe kalula. Sebenzisa ibhanana evuthiwe ukuze uqiniseke ukuthi le iresiphi yanele ngokwanele.
Ukuze ulondoloze isikhathi ekuseni, yenza i-chia pudding enkulu ekuqaleni kweviki kanye nesitolo esiqandisini kuze kube yilapho usulungele ukujabulela i-smoothie yakho. I-pudding ye-chia kufanele igcine okungenani izinsuku ezingu-5.
Ukunikeza i-smoothie yakho i-ayisikhilimu engaphezulu njengokuvumelana, sebenzisa amanzi amancane, futhi uyilungiselele ku-processor yokudla esikhundleni se-blender. Zama u-½ ukuqala bese ufaka ubisi oluningi lwe-almond uma kudingeka. Uma ukhetha kube mnandi, engeza ubisi olungaphezulu lwe-alimondi kuze kube yilapho kudala ukuvumelana kwakho okufisa.