Ufulawa Wamabele

-Delile

• Ukwakheka komsoco
• Amathiphu wokushintsha ufulawa kakolweni ngamabele
• Iresiphi Yesinkwa Sonke Sokolweni

Ufulawa wamabele unombala okhanyayo, ukuthungwa okuthambile nokunambitheka okungathathi hlangothi, okufana nofulawa kakolweni, ngaphezu kokuthi ucebe kakhulu ku-fiber namaprotheni kunofulawa welayisi, isibonelo, ukuba yindlela enhle yokusetshenziswa ekuphekeni kwesinkwa, amakhekhe, amapasta amakhukhi.

Enye inzuzo ukuthi amabele wukudla okusanhlamvu okungenayo i-gluten futhi kungasetshenziswa ngabantu abanezifo zeCeliac noma ukuzwela kwe-gluten, njengokudla okusetshenziswa kabanzi ukuletha izakhamzimba eziningi kuzo zonke izinhlobo zokudla. Thola ukuthi yikuphi ukudla okuqukethe i-gluten.

Izinzuzo eziyinhloko zalokhu okusanhlamvu yilezi:

1. Nciphisa ukukhiqizwa kwegesi nokungahambi kahle kwesisu kubantu abanokuzwela kwe-gluten noma ukungabekezelelani;
2. Thuthukisa ukuhamba kwamathumbu, ngoba icebile ngemicu;
3. Siza ukulawula isifo sikashukelangoba imicu isiza ukuvimbela ukwanda okukhulu kukashukela egazini;
4. Vimbela izifo njengomdlavuza, isifo sikashukela kanye nezifo zenhliziyo, njengoba icebile ngama-anthocyanins, angama-antioxidants anamandla;
5. Siza ukwehlisa i-cholesterol, njengoba icebile nge-policosanol;
6. Siza ukunciphisa umzimba, ngenxa yenkomba ephansi ye-glycemic nokuqukethwe okuphezulu kwemicu nama-tannins, okwandisa ukusutha nokunciphisa ukukhiqizwa kwamafutha;
7. Yilwa nokuvuvukala, ngokuceba ngamakhemikhali ama-phytochemicals.

Ukuthola lezi zinzuzo, kubalulekile ukuthi kudliwe ufulawa wonke wamabele, otholakala ezitolo ezinkulu nasezitolo zokudla okunempilo.

Ukwakheka komsoco

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo kuka-100 g kafulawa ophelele wamabele.

Cishe izipuni ezimbili nohhafu zikafulawa wamabele cishe zingama-30g, futhi zingasetshenziswa ekuphekeni ukufaka esikhundleni sefulawa kakolweni noma welayisi, futhi zingafakwa ezitsheni zokupheka isinkwa, ikhekhe, ipasta kanye nekhekhe.

Amathiphu wokushintsha ufulawa kakolweni ngamabele

Lapho ufaka ufulawa kakolweni ngofulawa wamabele ngesinkwa namakhekhe okupheka, inhlama ijwayele ukuba nokuqina okomileyo futhi okungahambi kahle, kepha ungasebenzisa amasu alandelayo ukugcina ukungaguquguquki okufanele kweresiphi:

• Faka isipuni esingu-1/2 se-cornstarch kuwo wonke ama-140 g kafulawa wamabele kumaresiphi amaswidi, amakhekhe namakhukhi;
• Faka isipuni esingu-1 se-cornstarch kuwo wonke ama-140 g kafulawa wamabele kuzindlela zokupheka zesinkwa;
• Faka amafutha angaphezulu kuka-1/4 kunokubizelwa iresiphi;
• Engeza imvubelo engu-1/4 noma i-baking soda kunalokho okudingwa iresiphi.

Lezi zeluleko zizosiza ukugcina inhlama imanzi futhi ikhule kahle.

Iresiphi Yesinkwa Sonke Sokolweni

Lesi sinkwa singasetshenziswa ekudleni okulula noma ekudleni kwasekuseni futhi, ngoba siqukethe ushukela omncane futhi sinothe ngemicu, singasetshenziswa nabantu abanesifo sikashukela esilawulwayo.

Izithako:

• Amaqanda ama-3
• 1 inkomishi yetiye lobisi
• Izipuni eziyi-5 zamafutha omnqumo e-virgin
• 2 izinkomishi zetiye zikafulawa ophelele wamabele
• 1 inkomishi yetiye le-oat eligingqiwe
• Izipuni eziyi-3 zikafulawa wefilakisi
• 1 isipuni ushukela onsundu
• 1 ithisipuni usawoti wasolwandle
• Isipuni esingu-1 semvubelo yesinkwa
• 1 inkomishi ye-sunflower kanye / noma itiye lembewu yethanga

Imodi yokulungiselela:

Esitsheni, hlanganisa zonke izithako ezomile ngaphandle koshukela onsundu. Ku-blender, hlanganisa zonke iziphuzo noshukela onsundu. Faka ingxube ketshezi ezingxenyeni ezomile bese ugovuza kahle kuze kube yilapho inhlama ifana, wengeza imvubelo ekugcineni. Beka inhlama epanini lesinkwa eligcotshisiwe bese usabalalisa ujongilanga nembewu yamathanga ngaphezulu. Vumela ume cishe imizuzu engama-30 noma kuze kube yilapho inhlama iphindwe kabili ngevolumu. Bhaka imizuzu engama-40 kuhhavini osuke usushisa kakade ngo-200ºC.

Bona amathiphu amaningi wokuthi ungakudla kanjani ukudla okungenayo i-gluten.