Izinzuzo ze-Chia Flour nokuthi ungayisebenzisa kanjani

-Delile

• Imininingwane yezempilo
• Ungayisebenzisa kanjani futhi Ungadliwa
• 1. Apple ikhekhe nge chia
• 2. I-Chia Brownie elula

Ufulawa we-Chia utholakala ekugayweni kwembewu ye-chia, okunikeza izinzuzo ezifanayo nalezi zembewu. Ingasetshenziswa ezitsheni ezinjenge-breaded, inhlama yekhekhe esebenzayo noma engezwe kuma-yoghurt namavithamini, okwenza kube inketho enhle kulabo abafuna ukunciphisa isisindo.

Phakathi kwezinzuzo ezinkulu zezempilo zikafulawa we-chia yilezi:

1. Thuthukisa ukusebenza kwamathumbu, ukulwa nokuqunjelwa;
2. Siza ukunciphisa umzimba, yokwandisa umuzwa wokusutha ngenxa yokuqukethwe kwayo kwe-fiber ephezulu;
3. Khululeka futhi uthuthukise imizwa yakho, njengoba icebile nge-magnesium;
4. Yenza njenge elwa nokuvuvukala, ngokuqukethe i-omega-3;
5. Vimbela i-anemia, ngenxa yokuqukethwe kwensimbi ephezulu;
6. Thuthukisa isikhumba, izinwele nombono, wokuqukethe uvithamini A;
7. Thuthukisa impilo yethambo ngenxa yokuqukethwe kwayo okuphezulu kwe-calcium;
8. Usizo uku lawula i-cholesterol, njengoba icebile ku-omega-3.

Ngokufanelekile, ufulawa we-chia kufanele ugcinwe esitsheni esivaliwe esigcinwe ekhabetheni, ukuze ungahlali uthintana nokukhanya nomoya, ukuze izakhamzimba zawo zigcinwe isikhathi eside.

Imininingwane yezempilo

Ithebula elilandelayo linikela ngemininingwane yokudla okunesipuni esingu-1 sefulawa we-chia, olingana no-15 g.

Ufulawa weChia ungatholakala ezitolo ezinkulu nezitolo zokudla, futhi ungathengiswa ngamaphakeji avaliwe noma ngobuningi.

Ungayisebenzisa kanjani futhi Ungadliwa

Ufulawa we-Chia ungangezelwa kumajusi, amavithamini, ama-porridges kanye ne-pasta yamakhekhe, ophaya nezinkwa, esikhundleni sengxenye kafulawa omhlophe ovame ukusetshenziswa kulezi zokupheka.

Nazi izindlela ezimbili ezilula ngaleli fulawa:

1. Apple ikhekhe nge chia

Izithako:

• Ama-apula ama-2 aqoshiwe anekhasi
• Isipuni esingu-1 se-vanilla essence
• Amaqanda ama-3
• 1 ½ inkomishi demerara ushukela
• 2/3 indebe kakhukhunathi noma uwoyela we-sunflower
• 1 inkomishi ufulawa ophelele
• 1 inkomishi kafulawa we-chia
• 1 inkomishi oats ogoqiwe
• 1 isipuni sokubhaka impuphu
• 1 isipuni umhlabathi isinamoni
• 1/2 inkomishi eqoshiwe yamantongomane noma ama-chestnut
• 3/4 ubisi lwenkomishi
• ½ inkomishi yamagilebhisi omisiwe

Imodi yokulungiselela:

Shaya amaqanda, ushukela, uwoyela nama-apula amakhasi ku-blender. Endishini, hlanganisa ufulawa we-wholegrain, i-oats nofulawa we-chia, bese ufaka ama-apula aqoshiwe, amantongomane, omisiwe nesinamoni. Faka ingxube ye-blender enhlama, bese ekugcineni engeza i-vanilla essence nemvubelo. Govuza kahle kuhhavini osuke usushisa kakade ngo-180ºC cishe imizuzu engama-40.

2. I-Chia Brownie elula

Izithako:

• 1 no 1/2 indebe kafulawa welayisi
• Amaqanda ama-3
• 1 inkomishi kashukela we-demerara
• 1 no-1/2 inkomishi i-cocoa powder engenashukela
• 1 ingcosana kasawoti
• ¼ inkomishi kawoyela kakhukhunathi
• 2 wezipuni we-vanilla essence
• Ama-chestnut aqoshiwe
• 1 ithisipunii-powder yokubhaka
• 2 izinkomishi zobisi lwelayisi
• Chia ukufafaza

Imodi yokulungiselela:

Hlanganisa zonke izithako, zibeke ebhodini lokubhaka bese ufafaza i-chia. Bhaka ngomlilo ophakathi nendawo imizuzu engu-15. Lapho ukhonza, fafaza nge-chia ethe xaxa.