Izinzuzo eziyisithupha eziyisithupha zikafulawa kabhanana oluhlaza nokuthi ungazenzela kanjani ekhaya

-Delile

• Indlela yokwenza ufulawa kabhanana oluhlaza
• Isetshenziswa kanjani
• 1. Ikhekhe likabhanana elinamagilebhisi omisiwe
• 2. Ipancake enefulawa kabhanana oluhlaza
• Imininingwane yezempilo

Ufulawa kabhanana oluhlaza ucebile nge-fiber, unenkomba ephansi ye-glycemic futhi unamanani amaningi wamavithamini namaminerali, ngakho-ke, ubhekwa njengesengezo esihle sokudla, njengoba kungaba nezinzuzo eziningana zezempilo.

Ngakho-ke, ngenxa yezakhiwo zayo nokwakheka kwayo, izinzuzo eziyinhloko zezempilo zikafulawa kabhanana oluhlaza yilezi:

1. Kukusiza ulahlekelwe isisindo ngoba iqeda indlala futhi yenze ukudla kuhlale esiswini isikhathi eside;
2. Isiza ukulawula isifo sikashukela ngoba inenkomba ephansi ye-glycemic futhi icebile ku-fiber, evimbela ama-spikes eglucose egazini;
3. Ithuthukisa ukuhamba kwamathumbu ngoba inezintambo ezingenakunyibilika, ezandisa ikhekhe lezindle, okwenza kube lula ukuphuma kwalo;
4. Inciphisa i-cholesterol ne-triglycerides ngoba kuthanda la ma-molecule ukuthi ajoyine ikhekhe le-fecal, asuswe emzimbeni;
5. Ithanda izivikelo zemvelo zomzimba ngoba ngokusebenza kahle kwamathumbu, kungaveza amaseli wokuzivikela amaningi;
6. Yilwa nosizi nokudangalangenxa yokuba khona kwe-potassium, imicu, amaminerali, amavithamini B1, B6 kanye ne-beta-carotene enayo.

Ukuze kutholakale zonke lezi zinzuzo, kunconywa ukuthi udle njalo ufulawa kabhanana oluhlaza futhi ulandele ukudla okunempilo, okunamafutha amancane noshukela, nokuzivocavoca umzimba njalo.

Indlela yokwenza ufulawa kabhanana oluhlaza

Ufulawa kabhanana oluhlaza ungenziwa kalula ekhaya, kudinga ubhanana oluhlaza oluyisithupha kuphela.

Imodi yokulungiselela

Sika ubhanana ube izingcezu eziphakathi, uwabeke eceleni kwepani bese uwabeka kuhhavini endaweni ephansi, ukuze ungawushisi. Shiya kuze kube yilapho izingcezu zomile kakhulu, ziqhekeke esandleni sakho. Susa kuhhavini bese uvumela ukupholisa ekamelweni lokushisa. Ngemuva kokubanda ngokuphelele, faka izingcezu ku-blender bese ushaya kahle uze ube ufulawa. Phakamisa kuze kube yilapho ufulawa ubukhulu obufunekayo bese ugcina esitsheni esomile kakhulu bese umboza.

Lokhu kufulawa kukabhanana oluhlaza okwenziwe ekhaya kuthatha izinsuku ezingama-20 futhi akuqukethe i-gluten.

Isetshenziswa kanjani

Inani lansuku zonke likafulawa kabhanana oluhlaza ongasetshenziswa ungafika kuma-gramu angama-30, okulingana nethisipuni elilodwa nengxenye likafulawa. Enye indlela yokusebenzisa ufulawa kabhanana ukufaka isipuni esingu-1 sefulawa kabhanana oluhlaza ku-yogurt, izithelo noma amavithamini ezithelo, isibonelo.

Ngaphezu kwalokho, njengoba ingenakho ukunambitheka okuqinile, ufulawa kabhanana oluhlaza ungasetshenziswa ukufaka esikhundleni sefulawa kakolweni lapho kulungiswa amakhekhe, ama-muffin, amakhukhi nama-pancake.

Kubalulekile futhi ukwandisa ukusetshenziswa kwamanzi ukuqinisekisa ukuthi ikhekhe lezindle linamanzi amaningi futhi ukuqedwa kwalo kuyasizakala.

1. Ikhekhe likabhanana elinamagilebhisi omisiwe

Leli khekhe liphilile futhi alinawo ushukela, kodwa limnandi ngesilinganiso esifanele ngoba linobhanana ovuthiwe namagilebhisi omisiwe.

Izithako:

• Amaqanda ama-2;
• 3 wezipuni kawoyela kakhukhunathi;
• 1 1/2 inkomishi kafulawa kabhanana oluhlaza;
• 1/2 indebe ye-oat bran;
• 4 ubhanana ovuthiwe;
• 1/2 indebe yomisiwe;
• Ingcosana yesinamoni;
• 1 ithisipuni isobho lokubhaka.

Imodi yokulungiselela:

Hlanganisa zonke izithako, ubeke imvubelo ekugcineni, kuze kube yilapho yonke into ifana. Yise kuhhavini ukubhaka imizuzu engama-20 noma ize idlule isivivinyo sokuxubha.

Okufanelekile ukubeka ikhekhe ezifolomeni ezincane noma kuthileyi ukwenza ama-muffin ngoba alikhuli kakhulu futhi linenhlama ejiyile kancane kunokujwayelekile.

2. Ipancake enefulawa kabhanana oluhlaza

Izithako:

• Iqanda eli-1;
• 3 wezipuni kawoyela kakhukhunathi;
• 1 inkomishi kafulawa kabhanana oluhlaza;
• 1 ingilazi yobisi lwenkomo noma lwe-alimondi;
• 1 isipuni semvubelo;
• 1 ingcosana kasawoti kanye noshukela noma i-stevia.

Imodi yokulungiselela:

Shaya zonke izithako ngomxube bese ulungisa ipanekuku ngalinye ngokubeka inhlama epanini elincane eligcotshwe ngamafutha kakhukhunathi. Sishisa izinhlangothi zombili zepancake bese usebenzisa izithelo, iyogathi noma ushizi, isibonelo, njengokugcwalisa.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa inani lokudla okunempilo okutholakala kufulawa kabhanana oluhlaza: