Ungenza kanjani ubhatata amazambane ukuze unciphise isisindo

-Delile

• Iresiphi Yesinkwa Samazambane Amnandi
• Ungayisebenzisa kanjani
• Izinzuzo

Ukwenza isinkwa esinsomi nokuthola izinzuzo zaso zokwehlisa isisindo, ubhatata obubende, oyingxenye yeqembu lokudla okunothe ngama-anthocyanins, i-antioxidant enamandla ekhona emifino eluhlaza okwesibhakabhaka noma ebomvu njengamagilebhisi, ama-cherry, iplamu, okusajingijolo, amajikijolo kanye ne-sitrobheli .

Lesi sinkwa singcono kunohlobo olujwayelekile olumhlophe ngoba senza ukugaya kube nzima futhi sinohlu oluphansi lwe-glycemic, okwenza ushukela wegazi ungakhuphuki kakhulu, uvimbele ukukhiqizwa kwamafutha emzimbeni.

Iresiphi Yesinkwa Samazambane Amnandi

Iresiphi elandelayo ikhiqiza izinkwa ezinkulu ezi-3 ezingadliwa ngesidlo sasekuseni kanye nokudla okulula.

Izithako:

• Imvilophu eyi-1 noma isipuni esingu-1 semvubelo eyomile yebhayoloji
• 3 wezipuni zamanzi
• 1 iqanda
• 2 amathisipuni usawoti
• 2 wezipuni ushukela
• 1 inkomishi yobisi olufudumele (240 ml)
• Izinkomishi ezi-2 zamazambane ansomi amazambane (350 g)
• 600 g kafulawa kakolweni (cishe izinkomishi ezi-3 ½)
• 40 g ibhotela engenashukela (izipuni ezimbili ezingajulile)
• Ufulawa kakolweni wokufafaza

Imodi yokulungiselela:

1. Pheka ubhatata ngesikhumba uze uthambe kakhulu. Faka ikhasi bese uxova;
2. Hlanganisa imvubelo ngamanzi uyiyeke iphumule imizuzu emi-5;
3. Shaya imvubelo ene-hydrated, iqanda, usawoti, ushukela nobisi ku-blender. Shaya kahle futhi kancane kancane ungeze ubhatata, ushaye. kuze kushiye ukhilimu ojiyile;
4. Endishini, faka le ngxube bese ufaka kancane kancane ufulawa kakolweni, uxube ngesipuni noma ngezandla zakho;
5. Qhubeka wengeze ufulawa kuze kube yilapho inhlama inganamatheli ezandleni zakho;
6. Faka ibhotela uhlanganise kahle, kuze kube yilapho inhlama ibushelelezi futhi icwebezela;
7. Mboza ngefilimu epulasitiki bese uyiyeka iphumule kuze kube yilapho inhlama iphindwe kabili ngosayizi;
8. Hlukanisa inhlama ibe yizicucu ezi-3 bese ulingisa izinkwa endaweni enefulawa;
9. Beka izinkwa epanini eligcotshisiwe ngaphandle kokuthintana;
10. Faka kuhhavini osuke usushisa kakade oshisa kakhulu imizuzu eyi-10, wehlise kuhhavini ophakathi bese uyivumela ukuthi ibhake eminye imizuzu engama-45 noma kuze kube yilapho inhlama iba nsundu ngegolide. Uma ufuna ukwenza izinkwa ezincane, isikhathi sokupheka kufanele sibe sifushane.

Ungayisebenzisa kanjani

Ukuze uthole umphumela wayo wokunciphisa umzimba, kufanele udle izinkwa ezi-2 ezinsomi ngosuku, esikhundleni sesinkwa esimhlophe esijwayelekile. Njengokugcwalisa, ungasebenzisa ibhotela elingafakwanga usawoti, ukhilimu we-ricotta, i-curd ekhanyayo noma ucezu lweshizi, ikakhulukazi ushizi omhlophe, njenge-cottage ricotta noma i-minas frescal light cheese.

Kubalulekile futhi ukukhumbula ukuthi ubhatata obubende akufanele udliwe ngobuningi, ngoba ungadala isicanucanu nokugayeka kahle komzimba. Ukuthola okuningi ezinzuzweni zemifino ephephuli, bheka izindlela zokupheka ijusi elipinki.

Izinzuzo

Izinzuzo zalesi sinkwa ikakhulu ngenxa yokuba khona kwama-anthocyanins, into elwa ne-antioxidant enika ubhatata umbala onsomi futhi iba nemiphumela elandelayo emzimbeni:

• Vimbela izifo zenhliziyo nemithambo yegazi;
• Vimbela umdlavuza;
• Vikela ubuchopho ezifweni ezinjenge-Alzheimer's;
• Yehlisa amazinga kashukela egazini, ulawule ukukhuluphala nesifo sikashukela;
• Kunzima ukugaywa kwama-carbohydrate emathunjini, okwandisa isikhathi satiety nokuthanda ukunciphisa umzimba.

Ngokungafani nohlobo olububende, isinkwa esimhlophe sinesibopho sokwandisa ngokushesha ushukela egazini, okwandisa ukukhishwa kwe-hormone insulin futhi kukhuthaze ukukhiqizwa kwamafutha emzimbeni.

Ukususa ama-carbohydrate ekudleni bese wehlisa isisindo ngokushesha, bheka futhi:

• Ungayisebenzisa kanjani i-tapioca ukufaka isinkwa ekudleni
• Iresiphi Yesinkwa SikaDukan