Ukudla Okunempilo: Amakhiwane Entwasahlobo Nasehlobo

-Delile

• Amakhiwane omisiwe namasha angokunye kokudla okunempilo kwemvelo okunamandla amakhulu, anikeza i-fiber eyengeziwe kunanoma yisiphi esinye isithelo.
• Ukupheka usebenzisa amakhiwane amasha njengesikhalazo
• Njengokudla okulula okunempilo
• Ukupheka usebenzisa amakhiwane amasha njenge-dessert
• Buyekeza kwe-

Amakhiwane omisiwe namasha angokunye kokudla okunempilo kwemvelo okunamandla amakhulu, anikeza i-fiber eyengeziwe kunanoma yisiphi esinye isithelo.

Uzibuza ngenzuzo yezempilo yamakhiwane amasha? Ukuluma ngakunye kunama-potassium, i-calcium, i-magnesium, i-iron, ama-polyphenols nama-antioxidants okunika amandla noma isiphi iseshini yoqeqesho. Amakhiwane amasha noma omisiwe afaka izinyo lakho elimnandi ngobuhle obanelisayo, obuphezulu be-fiber. Kepha bonakalisa ngokushesha, ngakho-ke zisebenzise ezinsukwini ezimbili, kusho uSondra Bernstein, umbhali we Intombazane & The Fig Cookbook.

Zizame ziphelele njengokudla okulula okunempilo noma ngezindlela ezihlwabusayo ezichazwe ngezansi:

Ukupheka usebenzisa amakhiwane amasha njengesikhalazo

Hlanganisa izinkomishi ezi-3 zemifino yensimu, u-1/4 inkomishi ushizi wembuzi osikiwe, uhhafu wamakhiwane ayisithupha, no-3 tbsp. amantongomane kaphayini. Phosa ngokugqoka okungu-2 tbsp. uviniga obhalsamu, 1/4 indebe yamafutha omnqumo, 1/4 tsp. ijusi kalamula, nosawoti kanye nopelepele ukunambitha.

Njengokudla okulula okunempilo

Sika amakhiwane ama-3, ubhanana ongu-1, ama-strawberries angu-6, kanye ne-1/2 ye-cantaloupe encane ibe yizicucu ezilingana nokuluma. Thwebula izikeyi ze-bamboo ezingu-6 bese uthela ujusi kalamula. Khonza nge-lowfat lemon noma i-yoghurt yogurt ukuze ungene.

Ukupheka usebenzisa amakhiwane amasha njenge-dessert

Shisisa i-oven ukuya ku-350°F. Fafaza amakhiwane amane nge-1 tbsp. uju noma isiraphu ye-maple. Beka ebhodini lokubhaka; gazinga imizuzu engu-10. Khonza amakhiwane ama-2 ngaphezulu kwe-1/2 inkomishi ye-lowfat vanilla yogurt efriziwe noma u-ayisikhilimu onamafutha ancishisiwe.

Izinzuzo zezempilo zamakhiwane amasha (3) aphakathi nendawo: Amakholori angama-111, i-4 G fiber, i-potassium engu-348 MG, i-calcium engu-54 MG

Buyekeza kwe-