Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 87
Amafutha - 1g
I- Carbs - 17g
Amaprotheni - 5g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 2 (2 tincetu ngayinye)
Indlela entsha kakhulu yokujabulela amazambane ? I-Toast! I-sweet potato isinast isebenzisa izingcezu ezincane zamazambane esikhundleni sesinkwa sokubamba zonke izinsizakalo zakho ezithandayo ezinomsoco. Lezi tincetu zingena ngqo ku-toaster, njengezinkwa, ukukhiqiza umkhiqizo oqinile kodwa othakazelisayo emaminithini nje kuphela ngaphandle kokuthi uvule i-ovini noma isitofu sakho.
Lesi siphuzo sikhethweni elincane eliphansi elikwazi ukugcina unelisekile kanti futhi likusiza ukulawula isisindo sakho, ingxenye ebalulekile yokugcina ukucindezelwa kwegazi phansi. Ukwandisa ukudla okuphelele, njengamazambane, endaweni yokudla okucutshungulwa kungakusiza ukunciphisa i-sodium ekudleni kwakho futhi ukwandise izakhi ezivame ukwehlisa ukucindezeleka kwegazi, futhi. Isinkwa esithengwa ngesitolo ngokuvamile sine-sodium eningi, ngakho ukuguqula amazambane kungukushintshwa okuhlakaniphile kokucindezela kwegazi.
I-strawberry sweet potato isilonda kuyindlela elula yokwengeza izithelo nemifino ezengeziwe ekudleni kwakho, futhi nazo, eziningi zamavithamini eziqinisa umzimba. Amazambane amazambane angomunye wemithombo yokudla engcono kakhulu ye-vitamin A , esiza ukuvikela izicubu emlonyeni wakho, uhlelo lokugaya kanye nesimiso sokuphefumula, kanye nokwandisa impendulo ye-antibody ukulwa nezifo. Okuwukuphela kokusebenza kwalesi siphuzo esinempilo kunika ngaphezu kwesithathu kwesidingo sakho sevithamini A nsuku zonke.
Ibuye inikeze cishe isigamu sezimfuno zakho zansuku zonke zevithamini C. I-Vitamin C isebenza njenge-antioxidant futhi igqugquzela ukuphendula kwe-antibody, okungakusiza ukulwa nokutheleleka nokunciphisa ubude bomkhuhlane.
Izithako
- 1 ama-potato aphakathi aphakathi, uthathe ubude obude ube yizingcezu ezingu-4, cishe u-1/4 amasentimitha ubukhulu ngamunye
- I-1/4 indebe ye-plain nonfat yamaGreek yogurt
- 6 ama-strawberries amakhulu, aqhathaniswe ngokuphambene
- 2 wezipuni granola
- 1/8 isipuni sinamoni (ozikhethela)
Ukulungiselela
1. Faka 2 ama-sweet potato tincetu ku-toaster kanye ne-toast ku-setting ephakeme kakhulu emigqeni engu-2 kuya kwezingu-3, kuze kufike ukufudumala. Phinda ngezinhlamvu ezimbili ezisele.
2. Sakaza amazambane ama-sweet toast ngamunye nge-yogurt 1 ye-yogurt. Phezulu ngama-strawberries ensikiwe bese ufafaza ne-granola nesinamoni.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa noma yiluphi uhlobo lwezithelo noma i-yogurt ukuze ushintshe i-flavour ye-sweet toast yakho!
Ezinye izithelo ezinamavithamini C zibandakanya izithelo ze-citrus, i-kiwi, ama-blackberries, ama-apricot, ne-ananas.
Ukuze uthole iresiphi engenama-gluten, qiniseka ukuthi i-granola yakho ayi-gluten.
Ukuze uthole i-milk-free noma ye-vegan, sebenzisa kakhukhunathi noma i-yogy yogurt esikhundleni se-yogurt yogreek.
Amathiphu wokupheka nokukhonza
Buka amazambane akho ku-toaster ukuze uqiniseke ukuthi awushisi. Kuye nge-toaster yakho, kungathatha imijikelezo engaphezulu kuka-3 ukuba ipheke. Uma wenza i-batch enkulu, ungayibamba phansi ngaphansi kwe-broiler imizuzu embalwa ohlangothini ngalunye.