Ungayenza kanjani ibha yokusanhlamvu ekhaya

-Delile

• 1. Ibha okusanhlamvu ebhanana elinamagilebhisi omisiwe
• 2. Ibha yamabele okusanhlamvu ye-apricot ne-alimondi
• 3. Ibha yokusanhlamvu ye-hazelnut

Ukwenza ibhala lokusanhlamvu ekhaya kuyindlela enhle yokudla isidlo esinempilo esikoleni, emsebenzini noma ngabe ushiya ejimini.

Amabha okusanhlamvu athengiswa ezitolo ezinkulu aqukethe odayi kanye nezinto zokuvikela ezingalimaza impilo ngisho nokulahleka kwesisindo ngokuhamba kwesikhathi, kungabi yindlela engcono kakhulu kulabo abafuna ukudla okunezimboni nokunempilo.

Ngezansi kunezindlela zokupheka zebha okusanhlamvu ezintathu ezinempilo, ezinothe nge-fiber futhi ezinama-calories aphansi.

1. Ibha okusanhlamvu ebhanana elinamagilebhisi omisiwe

Izithako:

• Ubhanana o-2 ovuthiwe
• 1 inkomishi (oats) yama-oats ahlanganisiwe
• 1/4 indebe (yetiye) yequinoa
• Isipuni esingu-1 sembewu yesesame
• 1/4 indebe (itiye) kufakwe ama-plums amnyama
• 1/3 indebe (itiye) yomvini omisiwe
• 1/2 inkomishi ama-walnuts aqoshiwe
   

Ukulungiselela:

Isinyathelo sokuqala ukusimamisa i-quinoa, futhi ukwenza lokho cwilisa i-quinoa kabili inani lamanzi, imizuzu emihlanu. Ngemuva kwalokho kufanele ubeke izithako ezilandelayo ku-processor yokudla: i-oats, i-quinoa esivele isifakelwe amanzi, uhhafu wama-plums, omisiwe namantongomane. Ngemuva kokuthi ingxube iqale ukubumbana kakhudlwana, engeza ubhanana ocubuziwe, uze ube yisisindo esifanayo. Ngemuva kwalokho kufanele ungeze ezinye izithako kanye nesesame bese uzixovula ngezandla zakho, ngaphandle kokusebenzisa iprosesa, ukuze ibha iqinise ngokwengeziwe.

Ephepheni lokubhaka eligcotshisiwe noma elimbozwe ngephepha lesikhumba, beka inhlama esimweni esingunxande bese ubhake imizuzu engama-20-25. Ingagcinwa esiqandisini, imbozwe kahle ngephepha lesikhumba futhi ihlala isonto elilodwa.

2. Ibha yamabele okusanhlamvu ye-apricot ne-alimondi

Izithako:

• ½ inkomishi (itiye) yama-alimondi
• Ama-apricot omisiwe ayi-6
• ½ inkomishi (itiye) i-apula elinamanzi aqoshiwe
• 1 iqanda elimhlophe
• 1 inkomishi (oats) yama-oats ahlanganisiwe
• I-1/2 indebe (itiye) irayisi ekhukhumele
• Isipuni esingu-1 sebhotela ocibilikile
• 3 wezipuni uju

Ukulungiselela:

Faka izithako ezilandelayo esitsheni kuqala: ibhilikotsi, i-apula kanye nabamhlophe bamaqanda abashaywe kancane bese uxuba. Ngemuva kwalokho kufanele ungeze ibhotela, uju, irayisi ekhukhumezekile nama-oats agoqiwe, uxuba konke kahle ngezandla zakho, kuze kube iyunifomu.

Yenza onxande abancane bese ubhake kuhhavini ophakathi nendawo, umbozwe ngephepha lesikhumba, imizuzu engama-20, kuze kube yilapho ubuso buse nsundu ngegolide.

3. Ibha yokusanhlamvu ye-hazelnut

Izithako:

• Izipuni ezimbili zembewu yethanga eligobolondo
• 2 wezipuni cashew
• 2 wezipuni ze-hazelnut
• 2 wezipuni zesesame
• 2 wezipuni omisiwe
• 1 inkomishi (yetiye) yequinoa
• Izinsuku eziyisithupha ezifakiwe
• 1 ubhanana

Ukulungiselela:

Hlanganisa i-quinoa ngokuyifaka ezinkomishini ezimbili zamanzi bese uyivumela ukuthi icwilise imizuzu emihlanu. Bese, engeza uhhafu wethanga, i-cashew, i-hazelnut, i-sesame, i-raisin nezinsuku zembewu ku-processor yokudla kuze kube yilapho kutholakala ingxube efanayo. Bese ufaka ubhanana bese ushaya imizuzwana embalwa. Ekugcineni, engeza ezinye izithako engxenyeni bese ubhake imizuzu engama-20-25, kuze kube yigolide.

Ukuvikela inhlama ukuthi inganamatheli epanini, kufanele ugcobe ipani noma ulibeke ukuze ubhake ngaphansi kwephepha lesikhumba.

Buka le vidiyo elandelayo bese ubona igxathu negxathu lokuthi ungayilungisa kanjani imigoqo yokusanhlamvu enempilo ekhaya: