Umgubo wezambane eliswiti: yeyantoni kwaye uyisebenzisa njani

Umxholo

• Uyenza kanjani ekhaya
• Ungayisebenzisa njani
• Iresiphi yePancake kunye neFlamile yeTapile
• Vitamin kunye neTapile egutyiweyo

Umgubo wezambane eliswiti, ekwabizwa ngokuba yipotato enomgubo, inokusetyenziswa njengendawo ekumgangatho ophantsi ukuya kumthombo we-glycemic index carbohydrate source, okuthetha ukuba icolwa kancinci ngamathumbu, igcina amandla omzimba ixesha elininzi ngaphandle kokubangela ukwanda kwemveliso yamafutha okanye igazi spikes zeswekile.

Njengeebhatata, umgubo ucebisa ukutya ngokuququzelela kunye nokukhuthaza ukuzuza komzimba. Umgubo ocoliweyo ungadityaniswa kwiiresiphi ezinjengee-pancake, i-smoothies, isonka kunye neekeyiki.

Izibonelelo zokusebenzisa lo mgubo zezi:

1. Ukusebenza ngakumbi, kuba ukusebenzisa umgubo endaweni yeetapile konga ixesha lokupheka ekhitshini;
2. Ukusetyenziswa okukhulu kwiindlela zokupheka ezahlukeneyo, ezinjengeevithamini, umhluzi kunye neepancake;
3. Uxinzelelo oluphezulu lwekhalori ngomgubo, ukuququzelela ukwanda kweekhalori ekudleni kwabo bafuna ukufumana ubunzima kunye nobunzima bemisipha;
4. Kulula ukuthutha kwaye uyisebenzise emsebenzini okanye njengaphambi kokuzilolonga ejimini;
5. Iphucula ukuhamba kwamathumbu;
6. Iphucula impilo yolusu, iinwele namehlo, njengoko esisityebi kwi-beta-carotene, i-antioxidant enamandla.

Umgubo wetapile oswiti unokwenziwa ekhaya okanye uthengwe sele ulungisiwe ezivenkileni ezibonelela ngemveliso yesondlo kunye nezongezo zokutya. Jonga nezibonelelo zeetapile.

Uyenza kanjani ekhaya

Ukwenza umgubo weetapile ekhaya, kufuneka:

• 1 kg yeebhatata
• 1 grater
• 1 imilo enkulu
• blender

Imo yokulungiselela:

Hlamba iitapile kakuhle kwaye ugalele kumsele omkhulu, ukuze ube ziingceba ezifanayo neetapile zomququ, kodwa zibe nkulu. Sasaza iitapile ezigayiweyo ngendlela, ukuze zingafumbi, kwaye uzise kwi-oveni esezantsi ephambi kobushushu, malunga ne-150 ukuya kwi-160ºC, zide iitapile zomiswe kakuhle, zikhululeke kwaye zi crunchy. Emva koko, iitapile ezomileyo kufuneka zicudiswe kwi-blender, kancinci kancinci, de ibe ngumgubo womgubo, ekufuneka ugcinwe kwisitya seglasi esicocekileyo nesiciko, ngokukhethekileyo kwifriji. Nganye 1 kg ye bhatata ivelisa malunga ne 250g yomgubo.

Ungayisebenzisa njani

Umgubo wetapile oswiti ungongezwa kwiivithamini zaphambi okanye zasemva kokuzilolonga, ukonyusa ixabiso lamandla okunyikima. Inokudityaniswa neminye imifuno yesonka, ipasta, iikeyiki kunye neeresiphi zokupheka, ezenza ukuba kube lula ukusebenzisa umgubo weetapile ukuya kuthi ga kwiipesenti ezingama-20 zobunzima bomgubo kwiresiphi.

Ezinye iindlela zokuyisebenzisa kubandakanya isonka senkomo okanye inyama yenkukhu, ukonyusa iibhola zenyama, kunye nokuqinisa umhluzi kunye neesuphu.

Iresiphi yePancake kunye neFlamile yeTapile

Izithako:

• 1 icephe yomgubo wamazambane obumnandi
• Iqanda eli-1
• Iipuniwe ezi-2 zobisi

Imo yokulungiselela:

Hlanganisa zonke izithako ngemfoloko okanye ifouet. Ukucwenga i-skillet ngeoyile encinci okanye ioyile kwaye uyigalele intlama, ujike ngononophelo ukubhaka kumacala omabini. Gcwalisa njengoko unqwenela.

Vitamin kunye neTapile egutyiweyo

Izithako:

• 250 ml yobisi
• 1 ibhanana
• I-1 scoop protein eninzi
• 1 icephe yomgubo wamazambane obumnandi
• 1 icephe ibhotolo yamandongomane
• Imo yokulungiselela:

Ukubetha zonke izithako kwi-blender kunye nokusela.

Jonga ezinye iiresiphi zokutya okune-protein ezi-6 ezizityebileyo ukwandisa ubunzima bemisipha.