Okufanele Ukwazi Ngofulawa Wekhofi

-Delile

• Uhlobo 1: Intengo yekhofi evela kumaCherry alahliwe
• Inguqulo yesi-2: Ufulawa Wekhofi Ovela Kubhontshisi Wekhofi
• Buyekeza kwe-

Noma imuphi umxhumanisi wokubhaka uyazi ukuthi ufulawa awusagcini kukolweni olula we-ol. Kulezi zinsuku kubonakala sengathi ungenza ufulawa cishe nganoma yini-kusuka kuma-alimondi kanye nama-oats ukuya kubhontshisi kanye ne-amaranth-futhi manje sekuyisikhathi sokungeza okunye ohlwini. Ufulawa wekhofi, izinhlobo ezahlukahlukene ezingenayo i-gluten, iyisithako esine-buzzed-about esenzeka kanjalo nje ezimbili Izinguqulo zokuzulazula mayelana-nezethi zayo zezinzuzo zokudla okunempilo ezihambisana nazo. Nakhu ongakuthola esikhwameni sefulawa wekhofi ngisho nenkomishi kaJoe eqondile engenakukufuna. (Futhi, nansi indlela yokubhaka nezinye izinhlobo ezintsha eziyisishiyagalombili zikafulawa.)

Uhlobo 1: Intengo yekhofi evela kumaCherry alahliwe

Inqubo evamile yokuvuna ikhofi ibukeka kanje: Khetha izithelo, ezaziwa ngokuthi ama-cherries ekhofi, esihlahleni sekhofi. Khipha ubhontshisi phakathi. Lahla okusele-noma besicabanga kanjalo. AbakwaStarbucks alum Dan Belliveau bathole indlela yokuthatha lawo ma-cherry asalayo bawagaye abe yifulawa. Umphumela? ICofiFlour ™.

Lolu hlobo olusha lukafulawa lunikeza izinzuzo zezempilo eziningi kunofulawa wakho oyisisekelo wezinjongo zonke. Inamafutha acishe abe uhhafu, i-fiber eningi kakhulu (ama-5.2 amagremu uma kuqhathaniswa no-0.2 amagremu), namaprotheni athe xaxa, uvithamini A, ne-calcium. Ufulawa wekhofi uphinde upake isibhakela esikhulu sensimbi ngamaphesenti ayi-13 ezincomo zakho zansuku zonke eza nge-1 isipuni.

Naphezu kwegama layo, ufulawa wekhofi empeleni awunambitheki njengekhofi, okusho ukuthi ngeke ube ne-flavour enamandla kakhulu uma uyisebenzisela ukwenza ama-muffin, ama-granola bar, namasobho. Akuhloselwe futhi ukuthi kube ukufaka ngqo ufulawa okufunwa iresiphi ejwayelekile. Kuzodingeka wenze isivivinyo nephutha elincane, ngakho-ke qala ngokufaka amaphesenti ayi-10 kuye kwayi-15 kufulawa ojwayelekile weresiphi ngofulawa wekhofi, bese usebenzisa ufulawa wakho ojwayelekile okunye. Ngaleyo ndlela ungakwazi ukujwayela ukunambitheka futhi bona ukuthi isabela kanjani nezinye izithako ngaphandle kokulimaza ngokuphelele iresiphi yakho.

Futhi uma uzwela nge-caffeine, ungakhathazeki: Njengoba yenziwe ngamacherry ekhofi hhayi ubhontshisi uqobo, ufulawa wekhofi uqukethe kuphela inani elilinganayo le-caffeine njengoba ungalithola kubha yetshokholethi omnyama.

Inguqulo yesi-2: Ufulawa Wekhofi Ovela Kubhontshisi Wekhofi

Enye indlela eya kufulawa wekhofi ihlanganisa ubhontshisi ngokwawo-kodwa hhayi ubhontshisi omnyama, onamafutha, onephunga elimnandi okungenzeka uhlotshaniswe nekhofi. (Umangele? Bheka lawa amanye amaqiniso ekhofi esibheja ukuthi awazi.) Lapho ubhontshisi wekhofi uqala ukukhiwa, uluhlaza. Ukugazinga kubenza balahle ubuhlaza babo, kanye nenani elikhulu lezinzuzo zabo zezempilo. Ubhontshisi wangempela ugcwele ama-antioxidants, kodwa abacwaningi baseBrazil bathola ukuthi lawo mazinga anganqunywa phakathi phakathi nenqubo yokugazinga.

Kungakho uDaniel Perlman, Ph.D., usosayensi omkhulu eBrandeis University, esebenze ukugcina isibalo se-antioxidant siphezulu ngokuwosa ubhontshisi ngezikhathi eziphansi, okwadala ubhontshisi "obushubile". Lokho akunambitheki kangako kwifomu lekhofi, kepha kugaywe ufulawa? Ibhingo.

Le nguqulo kafulawa wekhofi igcina amazinga e-chlorogenic acid antioxidants, anciphisa ukutholwa kwesistimu yokugaya ukudla. Njengomphumela walokho, uzothola amandla aqhubekayo kuleyo muffin noma ibha yamandla, kune-spike evamile nokuphahlazeka, kusho u-Perlman. (Inothi eseceleni: Ngaphambi kokuthi ucabange ukwenza ufulawa wekhofi ekhaya, yazi ukuthi empeleni akulula njengoba kuzwakala. Ufulawa wekhofi wasePerlman, i-Brandeis University enegunya lobunikazi ngonyaka odlule, ugaywa endaweni ewuketshezi ye-nitrogen.) Ukunambitheka kuthambile kakhulu. , enomsoco omncane odlala kahle ezinhlobonhlobo zokupheka. U-Perlman uncoma ukufaka amaphesenti ama-5 kuye kwayi-10 uma ubhaka kwisabelomali, ngoba ubhontshisi wekhofi ubiza kakhulu kunokolweni.

Futhi labo abadinga ukukhahlelwa nge-caffeine bangajabula: I-muffin eyenziwe ngofulawa wekhofi kabhontshisi ine-caffeine eningi ongayithola enkomishini yekhofi, kusho uPerlman. Sizoqala ukubhaka kulokho.

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