Amathanga Okudla Okudliwayo Yogathi Wethanga Wereyiphu Yokwenza I-Recipe Fall Fall

-Delile

• Amathanga Okudliwa KwamaBhulakufesi Afriziwe Afriziwe
• Buyekeza kwe-

Izinzuzo zezempilo zethanga zenza u-squash ube yindlela elula yokwengeza umthamo onamandla wezakhi ekudleni kwakho kwansuku zonke, ngenxa yevithamini A (amaphesenti angu-280 wezidingo zakho zansuku zonke), uvithamini C, i-potassium (amaphesenti angu-7), kanye ne-fiber content ( cishe amagremu ama-3 ngehafu yenkomishi). Futhi, ungajabulela ithanga ngezinye izinhlobo eziningi ezihlwabusayo njenge-puree yamathanga ethinini kanye nembewu yethanga.

Esinye isizathu esibalulekile engikuthandayo ukupheka namathanga ukuthi ihlangana kahle nokunye ukwakheka nokunambitheka, njengoba kubonakala kule iresiphi yemigoqo yokudla kwasekuseni yethanga.

Lesi squash sasebusika sithola uthando oluningi ezindleleni zokupheka zasekuseni ezishisayo, kepha akudingeki unamathele kumathanga oatmeal noma kumuffin wamathanga. Lezi zingqimba zeyogathi yethanga azidingi noma yikuphi ukubhaka (into esabekayo kwabanye abantu) -ifriji nje. Kwibha eyodwa yokudla kwasekuseni, uzothola i-combo yamaprotheni, amafutha anempilo, kanye nefayibha yokudla kwasekuseni okulinganiselayo. Le mishayo yeyogathi yethanga nayo iyenzeka ukuthi ayinayo i-gluten, ayinayo okusanhlamvu, futhi ayinawo ushukela ocolisisiwe.

Lezi zijatshulelwa kangcono ngemfoloko noma ngokhezo njengocezu lwekhekhe likashizi wethanga, kodwa futhi ungawadla ngezandla zakho-ugcine nje amanye ama-napkin eseduze ukuze anamathele okungenakugwema. Futhi uma uthatha eyodwa ozohamba nayo, yibophe ngephepha lesikhumba ukuze uyidle kalula. Noma ungathola ubuqili bangempela futhi uhlanganise zonke izithako ku-blender, futhi uthele ingxube ekubunjweni kwe-popsicle ngendlela elula nakakhulu yokuthutha.

Amathanga Okudliwa KwamaBhulakufesi Afriziwe Afriziwe

Yenza imigoqo emi-4

Izithako

• 1/4 indebe nut noma ibhotela lembewu
• Isipuni esingu-1 somhlabathi sinefilakisi
• 2 izinkomishi plain Greek noma Icelandic iyogathi
• 3/4 indebe ye-pumpkin purée
• Izinsuku ezi-2 ze-medjool, ezifakiwe
• 1 ithisipuni i-vanilla ekhishwe
• 1 ithisipuni ithanga spice
• Isipuni esingu-1 se-maple isiraphu (ngokuzithandela)
• Isipuni esingu-1 setshokholethi omnyama (ngokuzithandela)

Izikhombisi-ndlela

1. Faka isitsha esiyisikwele esingajulile, esivaleleka kabusha noma esiwunxande ngephepha lesikhumba.

2. Esitsheni esincane, hlanganisa ibhotela le-nut noma lembewu kanye nomhlabathi wefilakisi. Thela ingxube ephepheni lesikhumba, bese usakaza ngokulinganayo ukumboza, ucindezela njengoba kudingeka.

3. Hlanganisa iyogathi, ithanga, amadethi, i-vanilla, izinongo zikaphaya wethanga nesiraphu ye-maple ku-blender, futhi uhlanganise kuze kube bushelelezi.

4. Thela ingxube ye-yogurt-ithanga phezu kongqimba lwebhotela lamantongomane. Spread out ngokulinganayo.

5. Ncibilikisa ushokoledi omnyama, uma usebenzisa, bese uconsa phezulu.

6. Ikhava yokumboza bese ufakwa efrijini okungenani amahora amane.

7. Susa isitsha ukuze uncibilike efrijini, bese usika izingcezu ezi-4 lapho zithambe ngokwanele ukuba uzisike (cishe imizuzu engama-30 kuye kwengu-60, kuye ngobukhulu bamabha).

8. Yidla ngokushesha, noma ugcine izinsimbi ezisikiwe efrijini. Uma usulungele ukudla, vumela ibha ukuba inyibilike imizuzu engu-15 kuya kwengu-20 ngaphambi kokudla.

Imininingwane yokondleka (ngebha ngayinye): ama-calories angama-389, ama-24.3 amagremu inani lamafutha, i-145 mg sodium, ama-gramu ayi-31 we-carbohydrate wonke, ama-4 amagremu amafayibha, ama-17 amagremu amaprotheni

Buyekeza kwe-