Zakudya Zofunikira (potumikira)
Mabala - 198
Mafuta - 8g
Carbs - 31g
Mapuloteni - 6g
Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Mapemphero 2 (makapu 1 1/2 aliyense)
Khalani ndi chokhumba cha chokoleti ndi chokoleti chokoma ndi chokoma cha chia smoothie, chokwanira kadzutsa, chakudya chokamwa, kapena ngakhale mchere wathanzi! Cinnamon yotuluka chia pudding imadzala ndi mandimu yakuda ndi chokoleti smoothie yomwe imakhala yokoma kwambiri ndi nthochi. Ngakhale kuti imakhala ngati yopweteka kwambiri, imadzaza ndi zosakaniza zotsutsana ndi zotupa zomwe zimathandizanso kuchepetsa shuga wa magazi, monga mbewu za chia, sinamoni, ndi ufa wa kakao.
Zosakaniza
- ½ chikho cha mkaka wosakoma
- Supuni 2 za chia
- ½ sikasoni ya supuni
- Masentimita 1 ½ asankhwima osungunuka, adulidwe mchere
- Mphika 1½ ½ mkaka wosakanizidwa wamchere
- Supuni 2 yacoko ufa
- Supuni 2 supuni ya ufa wa kirimba
Kukonzekera
- Mu mbale yamkati, sungani pamodzi mkaka wa amondi, mbewu za chia, ndi sinamoni. Akhale pansi kwa mphindi khumi kuti mbeu za chia zivule ndikuyamwa madzi.
- Sungani nthochi, mkaka wa amondi, ufa wa kakao, ndi ufa wa kirimba mu blender. Puree mpaka bwino.
- Gawani chia pudding pakati pa magalasi awiri. Pamwamba ndi smoothie ndikutumikira mwamsanga.
Zosakaniza Zosakaniza ndi Zobwereza
Kodi mudadyapo mbewu za chia?
Mbeu zing'onozing'ono, zomwe zimagwirizanitsidwa ndi mphatso za gag kuyambira zaka za 80, ndi zakudya zokwanira komanso zopatsa thanzi. Iwo ali ndi mafuta omega-3 , fiber, calcium, ndi phosphorous .
Nkhumba za chia zimakula mpaka nthawi 10 za kukula kwake mu zakumwa, kotero zingakuthandizeni kuti mukhale wochuluka kwambiri. Ngati simunayesedwepo ndi mbewu za chia, mawonekedwewa ndi ofanana ndi tapioca pudding. Ngati simukuganiza kuti mungakonde, sungani mbewu za chia, sinamoni, ndi mkaka wambiri wa amondi mu smoothie, zomwe zimathandiza kuti zikhale zosavuta.
Mbeu za Chia zilipo, koma ngati mukuvutika kuzipeza, yang'anirani kanjira kakang'ono ka golosale kapena kuitanitsa pa intaneti. Mbeu zina za chia zidzakhala zaka 2 mpaka 3 zitasungidwa mu phukusi lopanda madzi, ngati kapu yamadzi yamadzi.
Chinsinsichi chimagwiritsa ntchito ufa wa kirimba kuti mafutawo asokonezeke. Ngakhale muli mafuta ena mu mbewu ya chia, ngati mungafune kuzipanga zowonjezera, sungani ufa wa peanut wa ufa wokhala wofanana ndi nthawi ya peanut butter.
Mukhozanso kuponyera oats pang'ono kuti muwonjezere zida zowonjezera.
S smoothieyi imathandizanso monga chotukuka chakumapeto chifukwa chimapangitsa kuti mafuta azikhala ndi masitolo, ndi potassium kuti athandize m'malo omwe ataya thukuta. Mungafune kuwonjezera puloteni ya puloteni m'malo mwa ufa wa kakao kuti muthe kumanganso minofu pambuyo pake.
Malangizo Ophika ndi Kutumikira
Nthaŵi zonse ndimasunga nthochi zowonongeka kuti ndipange smoothies kapena shuga zosakaniza shuga. Ngati muli ndi nthochi zowonjezera zowonjezereka, sungani ndi kuziika mufiriji musanapite moipa. Ndimakonda kuwasungira magawo awiri mu thumba la pulasitiki kuti likhale losavuta. Gwiritsani ntchito nthochi yomwe ili yowonjezera kuti zitsimikize kuti Chinsinsichi ndi chokoma mokwanira.
Kusunga nthawi m'mawa, pangani chia pudding kwambiri kumayambiriro kwa sabata ndi sitolo mufiriji mpaka mutakonzeka kusangalala ndi smoothie yanu. Chia pudding ayenera kusunga masiku osachepera asanu.
Kupatsa smoothie yanu yowonjezereka monga kusinthasintha, gwiritsani madzi pang'ono, ndikukonzekeretsani m'malo opangira zakudya m'malo mwa blender. Yesani ½ kuyamba ndi kuwonjezera mkaka wa amondi ngati mukufunikira. Ngati mukufuna kukhala wochepa thupi, yikani mkaka wa almond mpaka mutha kupanga zofuna zanu.