Zakudya Zofunikira (potumikira)
Malori - 208
Mafuta - 9g
Carbs - 29g
Mapuloteni - 5g
Nthawi Yonse 125 min
Konzani mphindi zisanu , Cook 120 min
Mapemphero 2
Pudding iyi yokoma ndi yokoma yotentha imapangidwa ndi mbewu za chia , zomwe zimawombera katatu kulemera kwa madzi. Izi zikutanthauza kuthamanga kwa inu! Mtengowu umapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda, tizilombo toyambitsa matenda . Gawo labwino kwambiri? Pali mphindi zisanu zokha zoyenera.
Zosakaniza
- 1 chikho chimodzi chosakoma cha mkaka wa kokonati
- Supuni 3 za chia
- 1/2 supuni ya supuni ya vanila
- 1/8 supuni ya tiyi pansi yamtengo wapatali
- Supuni 1 uchi
- 1 mango wamba
- Supuni imodzi yosakaniza kokonati yosakanizika
Kukonzekera
1. Mu mbale, whisk pamodzi mkaka wa kokonati, nthanga za chia, vanila, turmeric, ndi uchi mpaka palimodzi.
2. Phimbani ndi kumangokhala maola awiri, koma mpaka usiku.
3. Gawani kusakaniza pakati pa magalasi awiri kapena 8 kapena mitsuko.
4. Pamwamba ndi mango ndi kokonati yatsopano. Kapena, wosanjikiza theka la mango pakati pa magawo awiri a pudding mu galasi lililonse kuti apange chia choyera.
Zosakaniza Zosakaniza ndi Zobwereza
Yesani mitundu yosiyanasiyana ya zipatso, monga nthochi ndi strawberries kapena yamapichesi ndi blueberries, omwe onse amapereka mlingo waukulu wa antioxidants.
Gwiritsani ntchito vanila ndi zotupa zambiri ngati mukufuna kukonda kwambiri (kapena osachepera ngati mukuzikonda kwambiri).
Mkaka wa kokonati umapangitsa kuti mango ndi kokonati ayambe kuyamikira. Komabe, mutha kugwiritsa ntchito mkaka wa almond, mpunga, utsi, kapena mkaka wa soya m'malo mwa mkaka wa kokonati. Mukhozanso kutenga mkaka wa ng'ombe wonenepa kwambiri. Kugwiritsira ntchito mkaka wa soya kapena ng'ombe kudzawonjezera mapuloteni ambiri ku pudding.
Mitedza yochepetsedwa yomwe imadulidwa kapena mbewu, zomwe zimakhala ndi zakudya zambiri komanso phytochemicals (zomera zomwe zimapatsa thanzi labwino) mmalo mwa kokonati yosalala.
Mafuta a kokonati, komanso mtedza ndi mbewu, amapereka mafuta a chakudya, zomwe zingakuthandizeni kuti mukhale okhutira komanso okhutira. Komanso, mtedza ndi mbeu zambiri zimapereka mafuta a mono- ndi polyunsaturated, omwe amapereka zotsutsana ndi zotupa. Simungathe kukhala ndi nzeru zabwino, choncho timakonda kusinthasintha nthawi zonse.
Malangizo Ophika ndi Kutumikira
Onjezerani tsabola wa tsabola wakuda watsopano ku pudding kuti mupeze phindu lochokera ku turmeric. Tsabola wakuda uli ndi mankhwala omwe amathandiza thupi lanu bwino kugwiritsa ntchito curcumin yotsutsana ndi antioxidant yomwe imapezeka mumtunda. Refrigerate yaitali kwa pidding wambiri ndi zocheperapo pudding wochepa.
Mukhoza kuwirikiza kabuku kano ndikupanga malo odyera nthawi ndi nthawi kwa masiku anayi pa nthawi.