Ufulawa wamazambane amnandi: ungowani nokuthi uwusebenzisa kanjani

-Delile

• Ungakwenza kanjani ekhaya
• Ungayisebenzisa kanjani
• Iresiphi yePancake enefulawa wamazambane amnandi
• Uvithamini onenhlama yamazambane amnandi

Ufulawa wamazambane obhatata, obizwa nangokuthi ubhatata oluyimpuphu, ungasetshenziswa njengomthombo ophansi kuya ophakathi nendawo we-glycemic index carbohydrate, okusho ukuthi kancane kancane umunzwa ngamathumbu, ugcine amandla omzimba isikhathi esithe xaxa ngaphandle kokubanga ukwanda kokukhiqizwa kwamafutha noma igazi ama-glucose spikes.

Njengamazambane, ufulawa ucebisa ukudla ngokusiza nokuvuselela ukuzuza kwemisipha. Ufulawa omnandi ungangezwa kuzindlela zokupheka ezinjengama-pancake, ama-smoothies, izinkwa namakhekhe.

Izinzuzo zokusebenzisa le mpuphu yilezi:

1. Ukusebenziseka okukhulu, ngoba ukusebenzisa ufulawa esikhundleni samazambane konga isikhathi sokupheka ekhishini;
2. Kungenzeka okukhulu ukusetshenziswa kuzindlela zokupheka ezahlukahlukene, ezinjengevithamini, umhluzi kanye nama-pancake;
3. Ukuhlushwa okuphezulu kwekhalori kufulawa, kusiza ukwanda kwama-kilojoule ekudleni kwalabo abafuna ukuthola isisindo semisipha;
4. Kulula ukuthutha futhi uyisebenzise emsebenzini noma njengokuzivocavoca ngaphambi kokuzivocavoca;
5. Ithuthukisa ukuhamba kwamathumbu;
6. Ithuthukisa impilo yesikhumba, izinwele namehlo, njengoba icebile nge-beta-carotene, i-antioxidant enamandla.

Ufulawa wamazambane angenziwa ekhaya noma uthengwe usulungile ezitolo ezihlinzeka ngemikhiqizo yokudla okunempilo kanye nezithako zokudla. Bheka nezinzuzo zamazambane.

Ungakwenza kanjani ekhaya

Ukwenza ufulawa wamazambane ekhaya, udinga:

• 1 kg kabhatata
• 1 grater
• 1 umumo omkhulu
• i-blender

Imodi yokulungiselela:

Geza amazambane kahle bese uwagoxa emgodini omkhulu wokukhipha amanzi, ukuze abe yizicucu ezifana namazambane otshani, kodwa abe makhulu. Sabalalisa amazambane agayiwe kahle ngendlela, ukuze unganqwabelaniswa, bese uyiswa kuhhavini osushisayo oshisa kancane, cishe u-150 kuye ku-160ºC, kuze kube yilapho amazambane esomile, ekhululekile futhi eminyene. Ngemuva kwalokho, amazambane omisiwe kufanele acubuzwe ku-blender, kancane kancane, aze abe yimpuphu kafulawa, okufanele igcinwe embizeni yengilazi ehlanzekile enesembozo, okungcono kakhulu esiqandisini. Ngayinye i-1 kg yamazambane akhiqiza cishe u-250g kafulawa.

Ungayisebenzisa kanjani

Ufulawa wamazambane amnandi ungangezwa kumavithamini angaphambi noma ngemuva kokuzivocavoca, kwandise inani lamandla lokunyakaziswa. Ingaphinde ixutshwe neminye impuphu yesinkwa, ipasta, ikhekhe kanye namakhekhe okupheka, ikwenze kube kuhle ukusebenzisa ufulawa wamazambane afinyelela ku-20% wesisindo esiphelele semifula ku-iresiphi.

Ezinye izindlela zokuyisebenzisa zifaka isinkwa senkomo noma inyama yenkukhu, ukukhulisa amabhola enyama, nokuqinisa umhluzi nesobho.

Iresiphi yePancake enefulawa wamazambane amnandi

Izithako:

• 1 isipuni ufulawa wamazambane
• 1 iqanda
• 2 wezipuni zobisi

Imodi yokulungiselela:

Hlanganisa zonke izithako ngemfoloko noma ngefouet. Hlangisa i-skillet ngamafutha noma u-oyela omncane bese uthele inhlama, uphenduke ngokucophelela ukubhaka nhlangothi zombili. Gcwalisa njengoba ufisa.

Uvithamini onenhlama yamazambane amnandi

Izithako:

• 250 ml wobisi
• 1 ubhanana
• I-1 scoop protein eningi
• 1 isipuni ufulawa wamazambane
• 1 isipuni ibhotela lamantongomane
• Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uphuza.

Bona ezinye izindlela zokupheka ukudla okulula okune-protein okune-6 ukukhulisa ubukhulu bemisipha.