Iresiphi yelayisi elinsundu lesifo sikashukela

-Delile

• Izithako
• Imodi yokulungiselela
• Bheka ezinye izindlela zokupheka ezinempilo:

Le iresiphi yelayisi ensundu inhle kulabo abafuna ukwehlisa isisindo noma abanesifo sikashukela noma i-pre-diabetes ngoba inhlamvu ephelele futhi iqukethe imbewu eyenza leli rayisi lihambisane nokudla, linenkomba ephansi ye-glycemic kunelayisi elimhlophe namazambane, ngokwesibonelo .

Ungahambisana nale recipe ngenyama enciphile njengenyama yenkukhu noma inhlanzi, nesaladi eluhlaza, okwenza kube isidlo esinempilo, esihlwabusayo nesinomsoco. Thola zonke izinzuzo zezempilo zelayisi elinsundu.

Izithako

• 1 inkomishi yelayisi elinsundu
• Izipuni ezimbili zembewu ye-sunflower
• 2 wezipuni wembewu yefilakisi
• Isipuni esingu-1 sesame
• 4 wezipuni uphizi osethinini
• 1 ikani lamakhowe we-champignon
• Izingilazi ezi-3 zamanzi
• Ama-clove amathathu kagalikhi
• Izipuni ezi-2 zamafutha omnqumo angaphezulu
• usawoti kanye neparsley ukunambitha

Imodi yokulungiselela

Brown brown clove emafutheni aze abe nsundu ngegolide bese ufaka irayisi elinsundu, uhlanganise kahle lize liqale ukunamathela epanini. Uma ufika kuleli qophelo engeza izingilazi zamanzi ezi-2 nohhafu bese upheka imizuzu embalwa. Faka usawoti noparsley oqoshiwe futhi lapho ilayisi liqala ukoma engeza ifilakisi, ubhekilanga kanye nembewu yesame, bese ushiya emlilweni ophakathi kuze kube yilapho wonke amanzi esomile.

Ukwehluka ukunambitheka kwaleli layisi, ungangeza ne-broccoli noma udali, isibonelo, ngoba lokhu kudla futhi kuyimithombo emihle yamavithamini, asiza ukuvikela nokulwa nezifo, ngoba aqinisa amasosha omzimba.

Inani elinconyiwe laleli rayisi kufanele libe yizipuni ezi-2 umuntu ngamunye ngoba lelo nani lisenama-calories angama-160. Ngakho-ke, labo abafuna ukwehlisa isisindo akumele beqise ukusetshenziswa kwelayisi, ngoba yize iphelele, iqukethe namakhalori, athanda ukuzuza ngokweqile.

Bheka ezinye izindlela zokupheka ezinempilo:

• Iresiphi yetapioca ukukhulula amathumbu

• Ijusi lesitshalo seqanda le-cholesterol