Chilimwe Chinsinsi: mabulosi abulu kupanikizana ndi Chia mbewu

Mitundu kwambiri kupanikizana, amene angathe kukonzekera, ali wokoma kwambiri, ndipo pali chifukwa: sachedwa chifukwa wapanikizika kukonzedwa shuga. Pofuna kupeza kugwirizana kwa zipatso kupanikizana kapena zakudya, ayenera yophika ndi shuga ndi pectin anamasulidwa. Kumene, mugule mu Kuwonjezera kuchepetsa shuga mu chotsirizidwa.

Koma tiyeni tikhale oona mtima: ang'onoang'ono mankhwala limalowera mu banki bwino. Ndicho chifukwa ichi Chinsinsi mabulosi abulu kupanikizana ndi zodabwitsa, chifukwa iwo alibe chotero pophika zoipa kwa thupi.

Ubwino Chia mbewu

Semena Chia mu madzi chinawonjezeka ndi nthawi 9, umene gel osakaniza ndi aumbike mozungulira mpirawo. Zimenezi zimathandiza kuti kugwirizana bwino kupanikizana popanda shuga anawonjezera. Kodi bwino, Semena Chia thanzi kwambiri ndipo amathandiza kuti thanzi la dongosolo m'mimba.

Mu umodzi wa magawo awo (28 magalamu) lili:

• CHIKWANGWANI - magalamu 11;
• mapuloteni - 4 magalamu;
• mafuta - 9 magalamu;
• kashiamu - 18% ya lamulo tsiku;
• manganese - 30% ya lamulo tsiku;
• mankhwala enaake a - 30% ya lamulo tsiku;
• phosphorous - 27% ya ponseponse tsiku.

Komanso, mu mbewu ya Chia lili nthaka, vitamini B3 (niacin), potassium vitamini B1 (thiamine) ndi B2.

Monga mukuonera, ali odzazidwa ndi antioxidants, CHIKWANGWANI, mapuloteni ndi Omega-3 mafuta zidulo.

Ubwino blueberries

Koma ngati inu ndipo izi sikokwanira, blueberries komanso ndi chidwi.

Kapu imodzi blueberries (148 g) lili:

• magalamu 4 CHIKWANGWANI;
• 24% wa mtengo tsiku vitamini C;
• 36% wa mtengo tsiku vitamini K;
• 25% kashiamu tsiku.

The mabulosi abulu lili zakudya zina.

Blueberries amaonedwa kukhala "mfumu" katundu antioxidant. Antioxidants, amene ali mwa mabulosi uwu, kudziunjikira m'madera a ubongo zofunika nzeru. Malinga ndi kafukufuku zaka zisanu ndi chimodzi, iwo kucheza ndi manyuroni, liwiro ukalamba wawo. Asayansi apeza kuti blueberries amatha sachedwa ukalamba chidziwitso ndi zaka 2.5.

Kodi kuchita motani?

Kotero, kuti zonse ubwino izi, ntchito Chinsinsi wathu zakuda kupanikizana. Muyenera:

• 3 makapu blueberries atsopano;
• koyera zokometsera - 3-4 supuni (kapena zina madzi sweetener);
• masupuni 2 Chia mbewu;
• vanila Tingafinye - ½ tsp.

Kodi kuphika mabulosi abulu kupanikizana?

1. Sakanizani bilberries zouma ndi wangwiro zokometsera pamodzi ndi kuwabweretsa iwo kwa chithupsa mu cookware nonstick. Zipatso zambiri zofunika akuyambitsa, ndi moto kuphwa pa amphamvu yobwerera kwa mphindi 5. Mopepuka phatikizani zipatso ndi mphanda kuupereka kwa kapangidwe ankafuna.
2. Kuwonjezera Semena Chia ndi kusonkhezera mpaka mutapeza osakaniza homogeneous. Kubweretsa kupanikizana kwa kugwirizana zolondola. Iye unakhuthala mphindi 15. kusintha zambiri, monga amakhala kwa poto.
3. Pambuyo kupanikizana wakhala unakhuthala kuchotsa kuchokera kutentha ndi kuwonjezera vanila Tingafinye. ngakhale zokometsera akhoza kuwonjezeredwa ngati n'koyenera (kulawa).
4. kupanikizana Izi wangwiro Tilandire, English muffins, oatmeal ndi mipiringidzo, makeke, mitanda, cocktails ndi zina zambiri. Kupanikizana ayenera kusungidwa kwa osachepera sabata mu chidebe airtight mu firiji. Chikadzangotha kuti akhoza kudyedwa.