Izibonelelo zeChia Flour kunye nendlela yokusebenzisa

Umxholo

• Ulwazi ngesondlo
• Indlela yokusebenzisa kunye neeresiphi
• 1. Ikhekhe leapile elinechia
• 2. I-Chia Brownie elula

Umgubo we-Chia ufunyanwa ekuguqulweni kwembewu ye-chia, ukubonelela ngezibonelelo ezifanayo nezi zembewu. Ingasetyenziselwa kwizitya ezinje ngesonka, intlama yekhekhe esebenzayo okanye yokongezwa kwiyogathi kunye neevithamini, ukuyenza ukhetho olukhulu kwabo bafuna ukunciphisa umzimba.

Phakathi kwezibonelelo eziphambili zempilo yomgubo we-chia zezi:

1. Ukuphucula ukusebenza kwamathumbu, ukulwa ukuqhina;
2. Nceda unciphise umzimba, ekwandiseni uvakalelo lokuhlutha ngenxa yomxholo wefayibha ephezulu;
3. Hlaziya kwaye uphucule imeko yakho, njengoko ityebile ngemagniziyam;
4. Yenza ngathi anti-ukudumba, yokuqulatha omega-3;
5. Khusela i-anemia, ngenxa yomxholo ophezulu wentsimbi;
6. Ukuphucula ulusu, iinwele kunye nombono, wokuqulatha ivithamini A;
7. Ukuphucula impilo yethambo ngenxa yomxholo wayo we-calcium ephezulu;
8. Uncedo ku lawula i-cholesterol, njengoko ityebile kwi-omega-3.

Ngokufanelekileyo, umgubo we-chia kufuneka ugcinwe kwisitya esivaliweyo esigcinwe ekhabhathini, ukuze ingahlali inxibelelana nokukhanya nomoya, ukuze izondlo zayo zigcinwe ixesha elide.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonelela ngolwazi lwesondlo ngecephe le-1 lomgubo we-chia, olingana ne-15 g.

Umgubo weChia unokufumaneka kwiivenkile ezinkulu nakwiivenkile zokutya, kwaye ungathengiswa ngeephakeji ezivaliweyo okanye ngobuninzi.

Indlela yokusebenzisa kunye neeresiphi

Umgubo weChia ungongezwa kwiijusi, iivithamini, iiporridges kunye nepasta yeekeyiki, iipie kunye nesonka, endaweni yenxalenye yomgubo omhlophe oqhele ukusetyenziswa kwezi zokupheka.

Nazi iindlela ezimbini zokupheka ezilula kunye nalo mgubo:

1. Ikhekhe leapile elinechia

Izithako:

• 2 ii-apile ezinqunqiweyo
• 1 icephe le-vanilla essence
• Amaqanda ama-3
• 1 ½ ikomityi yeswekile yedemerara
• 2/3 indebe yekhokhonathi okanye ioyile kajongilanga
• 1 indebe yomgubo wokutya
• 1 indebe yomgubo we-chia
• 1 indebe equtywe i-oats
• 1 icephe yokubhaka umgubo
• 1 icephe yomhlaba isinamon
• I-1/2 indebe ye-nut okanye i-chestnuts
• 3/4 ikomityi yobisi
• ½ indebe yeerasintyisi

Imowudi yokulungiselela:

Ukubetha amaqanda, iswekile, ioyile kunye neepile peels kwi-blender. Kwisitya, xuba umgubo we-wholegrain, i-oats kunye nomgubo we-chia, emva koko wongeze ii-apile ezinqunqiweyo, amandongomane, iidiliya kunye nesinamon. Yongeza umxube we-blender kwintlama, kwaye ekugqibeleni yongeza i-vanilla essence kunye nemvubelo. Zilungiselele kakuhle nakwiziko elishushu ngaphambili kwi-180ºC malunga nemizuzu engama-40.

2. I-Chia Brownie elula

Izithako:

• 1 kunye ne-1/2 yekomityi yomgubo welayisi
• Amaqanda ama-3
• 1 indebe yedemerara iswekile
• 1 kunye ne-1/2 indebe ye-cocoa powder
• 1 ityuwa encinci
• ¼ indebe yeoyile yekhokhonathi
• Iipunipo ezi-2 ze-vanilla essence
• Amanqatha aqingqiweyo
• 1 itispuni yokubhaka umgubo
• Iikomityi ezi-2 zobisi lwerayisi
• Chia ukufefa

Imowudi yokulungiselela:

Hlanganisa zonke izithako, ubeke iphepha lokubhaka uze ufefe i-chia. Bhaka ubushushu obuphakathi kangangemizuzu eli-15. Xa ukhonza, ufefe nge-chia encinci.