4 Iiresiphi zokupheka zekhekhelethi (ukutya ngaphandle kwetyala)

Umxholo

• 1.Kulungeke ikhekhe yetshokholethi
• 2. I-Carb yeTshokholethi esezantsi
• 3.Fake Ikhekhelethi ngaphandle kweLactose
• 4. Ikhekhe leFree chocolate leSimahla
• Faka isiraphu yetshokholethi

Ikhekhe efanelekileyo yetshokholethi yenziwa ngomgubo opheleleyo, icocoa kunye ne-70% yetshokholethi, ukongeza ekuthatheni amafutha amnandi kwintlama, enjengeoyile yekhokhonathi okanye ioyile yomnquma, ukuthatha inxaxheba kwisiphumo se-cocoa.

Ezinye iinguqulelo zolu lonwabo zingenziwa ngohlobo lwe-Low Carb, ngaphandle kwe-gluten kwaye ngaphandle kwe-lactose. Jonga nganye ngezantsi.

1.Kulungeke ikhekhe yetshokholethi

Ikhekhe efanelekileyo yetshokholethi inokusetyenziswa ekutyeni okunciphisa umzimba, kubalulekile ukusebenzisa kuphela izilayi ezi-1 ukuya kwezi-2 ngosuku.

Izithako:

• Amaqanda ama-4
• 1 indebe yedemerara iswekile, ibrown okanye i-xylitol sweetener
• I-1/4 indebe yeoyile yekhokhonathi
• I-1/2 indebe ye-cocoa powder
• 1 indebe yomgubo weamangile, irayisi okanye ingqolowa epheleleyo
• 1 indebe yehabile
• 1 indebe yamanzi ashushu
• Iipunipoli ezi-2 zeflakisi (ngokuzithandela)
• 1 itispuni yokubhaka isuphu

Imo yokulungiselela:

Beat amaqanda kunye neswekile. Yongeza ioyile yekhokhonathi, icocoa kunye nomgubo weamangile. Emva koko, yongeza i-oats kunye namanzi ashushu ngokuthe chu, utshintshe ezi zimbini ngelixa uqhubeka ushukumisa intlama. Yongeza iflakisi kunye nembiliso kwaye udibanise nepuni. Beka inhlama epanini oyigcobileyo kwaye ubhake kwihovini ephakathi malunga nemizuzu engama-35.

2. I-Carb yeTshokholethi esezantsi

Ikhekhe esezantsi ye-carb isezantsi kwii-carbohydrate kwaye ityebile kumafutha alungileyo nakwii-antioxidants, ekubeni sisinhanha esikhulu sokutya okune-carb ezisezantsi ezikunceda ukunciphisa umzimba ngendlela esempilweni. Jonga imenyu epheleleyo yokutya okuncinci kwe-carb.

Izithako:

• Indebe ye-3/4 yomgubo we-alimondi
• Iipuniwe ezi-4 ze-cocoa powder
• Iipunipo ezi-2 zekhokhonathi egayiweyo
• Iipunipoli ezi-2 zomgubo wekhokhonathi
• Iipuniwe ezi-5 zokhilimu omuncu
• Amaqanda ama-3
• 1 indebe yedemerara iswekile, ibrown okanye i-xylitol sweetener
• 1 icephe yomgubo wokubhaka
• 1 ithisipuni ye-vanilla essence

Imo yokulungiselela:

Kwisitya esinzulu, xuba umgubo weamangile, icocoa, ikhokhonathi, iswekile kunye nomgubo wekhokhonathi. Yongeza amaqanda ama-3 kwaye udibanise kakuhle. Emva koko yongeza ukhilimu kwaye ekugqibeleni igwele kunye ne-vanilla essence. Beka inhlama epanini oyigcobileyo kwaye ubhake kwihovini ephakathi malunga nemizuzu engama-25.

3.Fake Ikhekhelethi ngaphandle kweLactose

Ikhekhe le-chocolate elingena-lactose lisebenzisa ubisi lwemifuno endaweni yobisi lwenkomo, njenge-almond, chestnut okanye ubisi lwerayisi.

Izithako:

• Amaqanda ama-4
• 1 indebe yedemerara iswekile, ibrown okanye i-xylitol sweetener
• Iipuniwe ezi-4 zeoyile yekhokhonathi
• Iipuniwe ezi-4 ze-cocoa powder
• 1 indebe yobisi lwekhokhonathi, irayisi, iiamangile okanye ii-chestnuts (ukuba kukho imfuneko, yongeza kancinci)
• 1 indebe yomgubo erayisi omdaka
• I-1/2 indebe ye-oat bran
• Iibhola zetshokholethi ezingenasosi ezingama-70% ziziqwenga
• 1 icephe yokubhaka umgubo

Imo yokulungiselela:

Ukubetha amaqanda abamhlophe kunye nokugcina. Ukubetha izikhupha zamaqanda ngeswekile, ioyile yekhokhonathi, icocoa kunye nobisi lwemifuno. Yongeza iifolokhwe uze ubethe kude kube lula. Emva koko faka iziqwenga zeetshokholethi ezinqunqiweyo, umgubo wokubhaka kunye neqanda elimhlophe, uvuselele ngononophelo ngoncedo lwecephe okanye ispatula. Beka inhlama epanini yokuthambisa kunye nefulawa kwaye uyibeke kwi-oveni eshushu ngaphambili malunga nemizuzu engama-40.

4. Ikhekhe leFree chocolate leSimahla

I-Gluten ikhona kwingqolowa, irye kunye nerhasi, kwaye isenokuba ngamanani amancinci kwezinye i-oats, ngenxa yenkqubo yemveliso. Abanye abantu banesifo se-celiac okanye abanyamezeli i-gluten, kwaye banokufumana iimpawu ezinjengeentlungu zesisu, i-migraines kunye ne-allergies yesikhumba xa besidla. Bona ngakumbi malunga nokuba yintoni i-gluten kunye nokuba iphi.

Izithako:

• Iipuniwe ezi-3 zeoyile yekhokhonathi
• 1 indebe yeswekile yedemerara, iswekile emdaka okanye i-xylitol sweetener
• Amaqanda ama-3
• 1 indebe yomgubo weamangile
• 1 indebe yomgubo welayisi, ngokukhethekileyo ukutya okuziinkozo
• I-1/2 indebe ye-cocoa powder
• 1 icephe yokubhaka umgubo
• 1 indebe yeti yobisi

Indlela yokwenza:

Ukubetha amaqanda abamhlophe kunye nokugcina. Kwesinye isikhongozeli, betha ioyile yekhokhonathi kunye noshukela de ufumane ukhilimu. Yongeza izikhupha zeqanda kwaye ubethe kakuhle. Yongeza iifolokhwe, icocoa kunye nobisi kwaye ekugqibeleni igwele. Yongeza abamhlophe beqanda udibanise ngononophelo ngecephe ukwenza intlama ibe mbinana. Beka isitya sokubhaka esityhidiweyo esifafazwe ngomgubo welayisi kwaye ubhake kwihovini ephakathi malunga nemizuzu engama-35.

Faka isiraphu yetshokholethi

Ukucoca ikhekhe, isiraphu efanelekileyo inokwenziwa ngezi zinto zilandelayo:

• 1 ikhol. yesuphu yeoyile yekhokhonathi
• 6 ikhol. yesuphu yobisi
• 3 ikhol. yesobho secocoa
• 3 ikhol. yesuphu yeswekile yekhokhonathi

Hlanganisa yonke into ngobushushu obuphakathi, uvuselele kakuhle de ube mkhulu. Ukwenza isiraphu ye-carb esezantsi, ungasebenzisa i-xylitol sweetener okanye udibanise ioyile yekhokhonathi kunye nobisi ngecephe le-cocoa, i-1/2 bar ye-70% yetshokholethi kunye neepunipoyi ezi-2 zokhilimu omuncu.