Momwe Mungapangire Kukongoletsa Mbewu za Chia kwa Vegan, Slimming, Courinary Gourmets

Phindu la mbewu za chia mthupi lathu silingaperekedwe.

ali ndi zopatsa mphamvu zochepa

Ali ndi mitundu yambiri yazomera

zimakhala ndi ma antioxidants ambiri

ndi mabomba apuloteni okha

ndi gwero lofunika la mafuta a omega-3 acid

Tikasakaniza mbewu za chia ndi madzi, zimapeza kusasinthika kwa helium, ndipo mawonekedwe omaliza a pudding nthawi zambiri amakhala ofanana ndi mousse kapena yogurt. Tikukupatsirani maphikidwe 10 odabwitsa a mapira a chia, popanda omwe m'mawa sangathe kuchita!

Zolemba Chinsinsi

Mbewu za Chia zili ndi katundu ambiri opindulitsa. Izi ndi mphatso zachilengedwe, zomwe zikuyenera kugwiritsidwa ntchito.

Ndikokwanira kuwaphatikiza muzakudya zanu muzakudya zochepa, ndipo nthawi yomweyo pamakhala zowoneka bwino. Izi zikugwira ntchito pakuwoneka, momwe thupi liliri, matenda osachiritsika, komanso kukonza chitetezo chamthupi.

Zotsatira zabwino zofananazo zimatheka chifukwa cha kuchuluka kwa amino acid. Pali mavitamini a magulu A, B ndi E. Komanso, ndikofunikira kuyankhula padera za mitundu yambiri ya mchere. Awa ndi calcium, potaziyamu, magnesium, phosphorous ndi ena ambiri.

Zambiri zopatsa mphamvu zamalonda izi ndizochepa, zomwe zimakupatsani mwayi wogwiritsa ntchito ngakhale anthu omwe amadya. Ma supuni awiri ambewu ndikokwanira kukonzekera imodzi. Mwambiri, mukuyenera kukumbukira kuchuluka kwake, 1 supuni ya mbewu, supuni zitatu za yogurt, mkaka kapena chinthu china.

Mbewu za Chia ndizachilengedwe. Vegan ndi munthu amene amatsatira zakudya zosaphika sangathe kugula bwino ndikukonza njere izi. Sakuyenera kuphikidwa, malonda adachokera ku mbewu zokha.

Zokometsera zokometsera

Mbewu za Chia zimayenda bwino ndi zonunkhira zosiyanasiyana. Mutha kuyankhula za zabwino za sinamoni kapena nutmeg kwa nthawi yayitali, koma ndibwino kuti mupange mchere wabwino kamodzi.

Mkazi aliyense panyumba amatha kusintha maphikidwe ku kukoma kwake, kusiya maziko a mbewu ndi mkaka wokha.

Zosakaniza

• mkaka wa kokonati umatulutsa zonona, zonona zamafuta, mutha kumwa ma almond, pafupifupi magalamu 200,
• Pafupifupi 60 magalamu a mbewu,
• 0,5 tsp - vanilla
• 1 tsp - sinamoni
• 0,5 nati ndi ginger,
• Mpaka pano, ikani masiku ndi cranberries.

Kuphika kumakhala kosavuta ndipo kwenikweni sikusintha kutengera zosakaniza.

1. Mkaka uyenera kusakanikirana ndi mbewu ndikuloledwa kupatsa. Zingakhale bwino ngati mchere uzikonzedwa m'mawa madzulo. Mokulira, mphindi 20 mufiriji musanazigwiritse ntchito ndizokwanira kufetsa mbewu.
2. Zonunkhira zonse zimawonjezeredwa ndipo osakaniza amaphatikizidwanso.
3. Zipatso ndi zipatso ziyenera kudulidwa kukhala zidutswa zokongola. Amawonjezeredwa ku kusakaniza mu gawo lomaliza.

Njira yothetsera chidwi ikhoza kukhala ndi mchere wambiri. Sikuti kusakaniza zipatso ndikudzaza mabulosi. Ikhoza kuyikidwa pansi pa mbale kapena kukongoletsa mchere pamwamba. Mlendo amakhala ndi mwayi woganiza.

Chifukwa cha wowawasa, mutha kukongoletsa bwino ndi manyumwa a kiranberi, kuwaza ndi zest ndipo mudzapeza chakudya chodyera chomwe mungathe kugwiritsa ntchito ndi kukoma koyambirira.

Walnut pudding

Walnut pudding ndi wonunkhira modabwitsa komanso koyambirira. Zakudya zoterezi zimakonzedwa mu mkaka wa amondi kapena kokonati.

Zonunkhira zonse ndi zosakaniza zimaphatikizira kuphatikiza kodabwitsa kwa mbewu za chia ndi mkaka. Mutha kuphikanso chakudya cham'mawa chofanana ndi yogati, ngati mukufuna kuti chikhale chokoma komanso chokoma kwambiri.

Chocolate Pudding

Okonda maswiti nthawi zambiri amakonda chokoleti chilichonse.

Pudding mbewu ya Chia ikhoza kukonzekera kulawa kwa okondedwa omwewo. Palibe chosokoneza pakuwonjezera chokoleti yoyenera.

Royal Raspberry Pudding

Kwa iwo omwe akufuna kusankha mchere wotsekemera kwambiri, pali njira yachinsinsi.

Uku ndi kuphatikiza komwe mumakonda komwe kumakupatsani mwayi wosangalala ndi ma puddings ndikumverera kukongola kwawo konse. Chofunikira kwambiri pa mcherewu ndikuti adapangidwa ngati wosanjikiza.

Zosakaniza ndi zosavuta:

• 5 tbsp. l - Chia nthanga,
• 1 tbsp. - mkaka wa amondi,
• 1 tbsp - mabulosi abuluu ndi rasipiberi.

Ndikofunika kutenga zipatsozo molingana. Sayenera kuzizira, ngakhale nyengo yozizira ikhoza kupezeka mosavuta.

1. Mbewu za Chia ziyenera kusakanikirana ndi mkaka wa vegan. Itha kukhala amondi kapena coconut. Osakaniza azisiyidwa mufiriji kwa maola 5. Kenako kusasinthaku kudzakhala koyenera kwenikweni pokoka.
2. Zipatso zimasankhidwa padera mu blender. Ndikwabwino kusiya ndalama zochepa zokongoletsera. Musasakanize rasipiberi ndi mabulosi abuluu.
3. Zotulukazo zikuyenera kusinthidwa kukhala galasi yowonekera. Kupeza mbale zokongola ndikofunikira potumiza mabulosiwa.
4. Muyenera kuyika zinthuzo mu chidebe. Loyamba ndi rasipiberi, lachiwiri ndi mbewu za chia ndi mkaka, ndipo lachitatu ndi mabulosi abulu. Gawo lomaliza ndikukongoletsa ndi zipatso zatsopano. Zipatso zakunja monga mango zimathanso kuwonjezeredwa.

Zotsatira zake ndizo mchere wokongola kwambiri. Kutha kukopa chidwi ndi mawonekedwe ake. Kuyambira kadzutsa kunyumba sangathe kukana onse kunyumba. Kuphatikiza apo, zinthu zake ndi zodabwitsa komanso zachilengedwe. Amathandizira kuchiritsa kwamthupi.

Zakudya zoyambirira za vegans

Chakudya cham'mawa chizikhala chokongola, chathanzi komanso chofulumira. Pankhani yofanana ndi yolumikizira usiku, muyenera kuyikapo kanthu, kenako kumangoyika mbale m'matumba ndikukongoletsa. Ana ndi akulu okana chakudya cham'mawa sichingakane.

Ndikofunika kuzolowera banja zakudya zabwino. Zosakaniza zachilendo kwambiri zitha kuphatikizidwa. Makamaka, njira ya dzungu ndiyotchuka. Mukamasankha mkaka, simuyenera kuchepetsa malingaliro anu; mutha kuyesa kudumphira ndi oat, coconut, almond ndi mkaka wina.

Amayi ambiri kunyumba sazindikira ngakhale momwe chakudya chotengera cha vegan choyambirira chingakhalire. Pamawu ake onse, aliyense amakumbukira masamba ophika, koma ngakhale podyera wowoneka bwino silingalingalire.

M'malo mwake, chia mbewu pudding imatha kukhala yopanga komanso yoyambirira. Amakonzedwa mosavuta kutengera mwambowo. Uku ndi chakudya chabwino cham'mawa, chakudya chamadzulo chamkondano kapena chakudya cha ana, zokongoletsera zimapangidwa palokha.

Mbatata yabwino ndi zukini mumapu msuzi

Ndikuganiza kuti ambiri adamva kale za mbeu za chia kapena Spanish zachi Spain. Mbeu zing'onozing'ono izi, zofanana ndi nthomba za fulakesi, zimakhala ndi zinthu zambiri zabwino. Mbewu, chia imatupa ndikukula ndikuchulukitsa kasanu ndi kawiri. Mbewu zomwezo zilibe kukoma, choncho ndi zosavuta kuti ziwonjezeke kuzakudya zosiyanasiyana, ma yogati, masaladi, tchizi.

Gawo ndi gawo chokongoletsera ndi chithunzi

Zambiri zothandiza za mbewu iyi.
Phindu la chia mbewu

Pali nthano pazabwino za mbewu ya chia, popanda kukokomeza. Nthawi zina pazonse zomwe zimanenedwa pazopamwamba kwambiri izi ndizosatheka kusiyanitsa zomwe zimakhazikitsidwa pakufufuza ndi zomwe zangokhala pamabodza. Inde, ndibwino kuti alimi azungulire nthiti za chia ndikudziwa zambiri zokhudza zozizwitsa za mbewu izi. Kutsatsa lero ndi chida champhamvu, tiyeni tiwone mopepuka kwambiri momwe amapangidwira komanso zinthu zomwe amapanga.

Tiyeni tiyambe ndi zoonadi. Supuni ziwiri za mbewu za chia muli:

31% monounsaturated (wathanzi) mafuta, 16% mapuloteni, 44% chakudya ndi 38% CHIKWANGWANI.

85 zopatsa mphamvu zokha
2 kuchulukirapo kwamafuta omega-3 acid kuposa magalamu 100 a nsomba,
41% yazakudya za tsiku ndi tsiku zamafuta a fiber (fiber),
6 kuchulukitsa kuposa mkaka wa mkaka,
32% ya anthu omwe amadya magnesium tsiku lililonse,
6 kuposa chitsulo
64% kuposa potaziyamu kuposa nthochi imodzi,
Kawiri antioxidants kuposa blueberries.

Kuphatikiza apo, mbewu za chia zimakhala: zinc, phosphorous, vitamini A, E ndi C, thiamine, niacin, riboflavin.

Monga momwe tikudziwira kale, magwero azomera ambiri a calcium amakonda kwambiri kukhala gwero lazinthu zofunikirazi kuposa nyama. Zimatsimikiziridwa, mwachitsanzo, kuti calcium kuchokera ku mbewu za sesame kapena sipinachi ndizabwino kwambiri mu thupi kuposa calcium kuchokera mkaka.

Zimapezeka kuti mbewu za chia ndi gwero labwino kwambiri la calcium, omega-3, fiber, potaziyamu, ndi magnesium. Izi zili kale kwambiri ndipo ndizomveka chifukwa chake amati mbewu ya chia imapereka nyonga ndi nyonga, ali ngati mavitamini okhazikika pazofunikira kwambiri. Kupatula apo, mavitamini amenewo omwe timagula m'mafakitala samatenga mafuta ambiri, thupi limatha kusankha zakudya zomwe zimafunikira kuchokera ku chakudya.

Zotsatira zoyipa za mbewu ya chia nthawi zonse:

Njira yogaya chakudya imayenda bwino
Kulemera kwa thupi kumayendetsedwa, mwachidziwikire, ngati, kuwonjezera pa mbewu za chia, mumadya ndikumwa madzi ambiri.
Mtima wamtima umasungidwa ndikuwongoleredwa chifukwa cha mafuta acid,
Kutsitsa magazi cholesterol,
Supuni ziwiri za mbewu ya chia kwa nthawi yayitali mumakhala ndikudzala ndi chifukwa chake mukufuna kudya zochepa. Izi ndizothandiza kwambiri kwa iwo omwe akufuna kuchepa thupi. Pali zakudya zabwino zokhazikitsidwa ndi mbewu zabwinozi.
Kufufuza kwa mbewu ya Chia kukuchitika ndipo zikuyenera kuthandizira kuchira kwa matenda ashuga achiwiri.
Mano ndi mafupa amalimbikitsidwa chifukwa cha zomwe zimakhala ndi calcium, magnesium ndi phosphorous,
Mchiuno chimayamba kuchepera pomwe chia amawongolera shuga, chomwe chimapangitsa mafuta kumimba.

Mu kapu, sakanizani zosakaniza zonse ndi puree ndi blender yamanja. Timasinthana ndi galasi kapena mug ndipo timayika mufiriji usiku. Tsiku lotsatira, azikongoletsa ndi zipatso, mtedza ndikusangalala

Chokoma, chathanzi komanso chokhutiritsa kwambiri. Popeza njere zimatulutsa bwino m'madzi usiku wonse, timadzimva tadzaza msanga.

Zabwino

Zazikuluzikulu:

1 nthochi yowundana

halves ya sitiroberi wozizira

Phatikizani zida zonse za pudding mpaka yosalala. Lolani kusakaniza uku kuyime kwa mphindi 15-20. Konzani kachiwiri kuti onetsetsani kuti mbewu za chia zimasakanikirana bwino ndi zina zonse. Kenako mu chosakanizira ndi kusakaniza zosakaniza zonse za mabulosi. Ikani zigawo kuti muthe kutsiriza mbale.

Zokongoletsa:

6 supuni granola

Dulani apulo mu magawo 4 ndikuchotsa mbewu. Pogaya mkaka, maapulo, masiku, ginger ndi vanila mu blender. Onjezani mbewu za chia ku zosakaniza ndi kusakaniza bwino. Thirani matambula m'mbale 4 ndikuwuphika usiku. Kongoletsani pudding ndi magawo apulosi ndi granola.

10. Kukokoloka ndi mbewu za chia, chokoleti ndi rasipiberi

3 supuni chia mbewu

Makapu 1.25 amkaka

60 g ya chokoleti chakuda (pafupifupi 70% ya cocoa)

170 g rasipiberi watsopano kapena achisanu

zotsekemera zachilengedwe kapena shuga ya kokonati

Sungunulani chokoleticho mu madzi osamba ndikusakaniza ndi theka la mkaka. Mu chosakanizira, gonjetsani rasipiberi ndi mkaka wotsalira ndikuwonjezera mbewu za chia ku zosakaniza. Ikani pudding m'magawo, kuwaza ndi chokoleti chokoleti ndikukongoletsa ndi raspberries.

Chocolate Chia Pudding

Tikukulimbikitsani kuti muyesenso zosankha zoyambirira za mapaya a chia, omwe amatha kukonzekera kunyumba.

Chiwerengero cha mbewu za Chia chakudya chabwino. Kupeza china chothandiza komanso chatsopano nthawi zonse ndizosangalatsa, chifukwa chake tidasankha kuyesa ndikugawana nanu zotsatira.

Takambirana kale za zabwino za chia mbewu za thupi, mutha kuwerengera ulalo.

Mbeu za Chia zimamwa madzi bwino. Amatupa ndikuchulukitsa voliyumu ndi katatu.

Pudding mbewu ya Chia imagwiritsidwa ntchito pakudya cham'mawa kapena ngati chakudya, imakonzedwa mophweka, ingotsanulira njere ndi madzi ndikuumirira. Mulingo woyenera: supuni zitatu (25 g) za chikho chimodzi cha chikho chamadzimadzi (250 milliliters), kenako zofuna za malingaliro anu.

Monga gawo lamadzimadzi, mutha kugwiritsa ntchito mkaka wa masamba, almond, coconut, nati, soya, chilichonse, mwachitsanzo, taphika pa almond. Madzi, yogati popanda zowonjezera, madzi komanso ngakhale katyk yopanda acid amakhalanso abwino. Pali gawo lalikulu loyesera inu ndipo muyenera kusankha njirayo.

Mbewu za Chia zilibe kukoma. Chifukwa chake, zimaphatikizidwa ndi pafupifupi chilichonse. Matumba a chia amatha kusungidwa mufiriji kwa masiku angapo.

Tidayitanitsa mbewu za chia mu malo ogulitsira a intaneti a iHerb.com. Ku Tashkent, amathanso kugulidwa m'masitolo ogulitsa zakudya.

Chifukwa chake, timagawana nanu njira 4 zophikira chia pudding.