6 zokupheka zikaBrownie zaBantu abanesifo seswekile

Umxholo

• Bhaka ii-brownies ezingcono
• 1. Iiswiti ezingenaswekile
• 2. brownie ekhonza umntu omnye
• 3. Iimbotyi ezimnyama ezimnyama
• 4. Iitapile ezimdaka ngombala
• 5. Ibhotolo yamandongomane ijika ibrownies
• 6. I-zucchini fudge brownies
• Yise kude

Bhaka ii-brownies ezingcono

Ukutya iswekile eninzi kuthathwa njengenye yeyona nto ibalulekileyo ekuphuhliseni uhlobo lwesifo seswekile. Nangona kunjalo, ngokwe-American Diabetes Association (ADA), ukutyeba kakhulu yeyona nto ibaluleke kakhulu.

Kodwa usenako ukubhaka ikeyiki kwaye uyitye nayo ukuba unesifo seswekile.

Ezinye izithako zinamandla okuguqula iilekese zesintu zibe zezizezinye ezifanelekileyo. Ayizukuphela nje iilekese zakho zisenencasa enkulu, zisenokuba zilungile kuwe. Ulawulo lwesahlulo yinxalenye yesibini yale nxaki. A encinci intwana yento emnandi ingahamba indlela ende.

1. Iiswiti ezingenaswekile

Ezi brownies zingenaswekile zine-gluten-free, ayinamisi, kwaye inencasa ngeSwerve, iswiti yendalo. IZiko lezeNzululwazi kuMdla woLuntu linika ingxelo yokuba izixa ezincinci ze-erythritol (efumaneka kwi-sweetener) mhlawumbi ikhuselekile. Iresiphi ikwafuna umgubo we-oat ocebile ngeprotein.Unokwenza esi sithako ngokungabizi ekhaya ngokutshiza ii-oats ezomileyo ezityiweyo kwiprosesa yakho yokutya, i-blender, okanye ecocekileyo imbotyi yekofu. Ukufumana iprotein eyongezelelweyo kunye nefayibha yokukhaba, zama ukongeza amandongomane akho owathandayo.

Fumana iresiphi kwi-Sweet As Honey.

2. brownie ekhonza umntu omnye

I-appleauce engenashukela ithatha indawo ephambili kule gluten-free, i-free-free, i-fat-fat, i-vegan recipe. Ubungakanani benkonzo enye bulungele ulawulo lwesahlulo. Inencasa ngesixa esincinci nje sesiraphu yemephu. Kwaye ungayenza le recipe kwi-microwave ukuba ufuna unyango olukhawulezileyo.

Fumana iresiphi kuMthetho oseMazantsi.

3. Iimbotyi ezimnyama ezimnyama

Iibhontshisi ngenye ye-ADA ye-10 ephezulu yeswekile yokutya, kwaye zithatha indawo ephambili kule recipe emnandi. Elona candelo lililo kukuba awusoze uqikelele ukuba le dessert ine-heaping yokunceda yeembotyi ezimnyama. Isiphumo sonyango olunobunkunkqele malunga ne-4 yeeprotheyini kunye ne-12.3 kuphela yee-carbs zomnatha ngokusebenza.

Fumana iresiphi kuMama ongenaswekile.

4. Iitapile ezimdaka ngombala

Ezi brownies zikunceda ukuba ulungise itshokholethi yakho ngelixa unikezela idosi elungileyo yesondlo kwiitapile kunye neavokhado. Iitapile eziswiti zilayishwe iivithamini kwaye zingowona mthombo ulungileyo wefayibha. Ii-avocado zingumthombo wamafutha asempilweni. I-recipe iyancwiswa kunye ne-paste yomhla owenziweyo, equle umxube olungileyo weecarbohydrate, ifayibha, iivithamini kunye neeminerali.

Fumana iresiphi kwiThe Healthy Foodie.

5. Ibhotolo yamandongomane ijika ibrownies

Ipeanut butter yenza oku kube lula ukwenza isitya esinye esimdaka ngebala kunye neprotein yokuqalisa. Ukuba awunayo i-almond yokutya ngesandla, zama ukugaya ii-almond eziluhlaza kwiprosesa yakho yokutya de zifane nomgubo. Le iresiphi enamafutha aphezulu kuba ibandakanya ibhotolo, ioyile yekhokhonathi, iiamangile kunye namaqanda. Inxalenye encinci icetyiswa kakhulu. Umngcipheko wokufa kwisifo sentliziyo phakathi kwabantu abanesifo seswekile iphindwe kabini kwaye inokuba iphindwe kabini, ngokwe-American Heart Association (AHA). Ukumodareyitha kubalulekile.

Fumana iresiphi kwi-Preheat ukuya kuma-350º.

6. I-zucchini fudge brownies

Ungasebenzisa i-zucchini ngqo egadini yakho ukubhaka ezi veggie brownies. Umgubo wekhokhonathi ukwishelufa kwiivenkile ezininzi zokutya kwezi ntsuku. Ityebile kwifayibha yokutya, igcwele iiprotein kunye namafutha alungileyo, kwaye kufanelekile ukumodareyitha kubantu abanesifo seswekile.

Fumana iresiphi evela kuK Katie eQutywe ngeCocolate.

Yise kude

Izinto ezibhakiweyo ezinje ngee brownies zinokuba yinxalenye yokutya kwakho nokuba unesifo seswekile. Ukuyenza isebenze, kufuneka ugcine ukubala. Isampulu yezicwangciso zokutya ezivela kwi-ADA zikukhuthaza ukuba ugcine umxholo wakho we-carb kwizidlo ezininzi phakathi kwe-45 kunye ne-60 gr. Ezi zidlo kufuneka zijolise ikakhulu kukutya okune-fiber ephezulu kunye nee-carbs ezinzima.

Ukuba uceba ukutya i-dessert, zama ukunciphisa i-carbs kwisidlo sakho sonke. Ngaphandle koko, ukuba ufumanisa ukuba unengxaki yokutya enye, gcina ukuphatha imihla yokuzalwa, iiholide, okanye ezinye iimeko ezizodwa. Nantoni na oyenzayo, yonwabele!