Izibonelelo ezi-6 eziphambili zomgubo webhanana oluhlaza kunye nendlela yokwenza ekhaya

Umxholo

• Uyenza njani umgubo webhanana oluhlaza
• Kusetyenziswa kwanjani
• 1. Iikeyiki zebhanana kunye neerasentyisi
• 2. Ipancake ngomgubo webhanana oluhlaza
• Ulwazi ngesondlo

Umgubo webhanana oluhlaza utyebile kwifayibha, unesalathiso esisezantsi se-glycemic kwaye unexabiso elikhulu leevithamini kunye neeminerals kwaye, ke ngoko, uthathwa njengesongezo esifanelekileyo sokutya, njengoko kunokuba nezibonelelo ezininzi zempilo.

Ke, ngenxa yeepropathi kunye nokwakhiwa kwayo, ezona zibonelelo ziphambili zomgubo webhanana oluhlaza zezi:

1. Inceda ukunciphisa umzimba kuba iphelisa indlala kwaye ibangela ukutya kuhlala esiswini ixesha elide;
2. Inceda ukulawula isifo seswekile kuba inesalathiso esisezantsi se-glycemic kwaye ityebile kwifayibha, ethintela i-spikes yeglucose yegazi;
3. Iphucula ukuhamba kwamathumbu Ngenxa yokuba ineentsinga ezingenakunyibilika, ezonyusa ikhekhe le-fecal, ukuququzelela ukuphuma kwayo;
4. Iyanciphisa i-cholesterol kunye ne-triglycerides Ngenxa yokuba kuthanda ezi molekyuli ukujoyina ikeyiki yelindle, isuswe emzimbeni;
5. Kuthanda ukhuseleko lomzimba lomzimba kuba xa amathumbu esebenza kakuhle, anokuvelisa iiseli zokhuselo ezingaphezulu;
6. Yilwa nosizi kunye noxinzelelongenxa yobukho be potassium, imicu, iiminerali, iivithamini B1, B6 kunye ne-beta-carotene enayo.

Ukufezekisa zonke ezi zibonelelo, kuyacetyiswa ukuba utye rhoqo umgubo webhanana oluhlaza kwaye ulandele ukutya okusempilweni, ngamafutha amancinci kunye neswekile, kunye nokwenza umthambo rhoqo.

Uyenza njani umgubo webhanana oluhlaza

Umgubo webhanana oluhlaza unokwenziwa ngokulula ekhaya, ufuna kuphela iibhanana eziluhlaza ezi-6.

Imowudi yokulungiselela

Sika iibhanana zibe kwizilayi eziphakathi, uzibeke ecaleni epanini kwaye ubeke eziko kwiqondo lobushushu eliphantsi, ukuze ungazitshisi. Shiya kude kube yizilayi ezomileyo kakhulu, ngokuqhekeka ezandleni zakho. Susa kwi-oven kwaye uvumele ukupholisa kwiqondo lokushisa. Emva kokubanda ngokupheleleyo, beka izilayi kwi-blender kwaye ubethe kakuhle de ibe ngumgubo. Phakamisa kude kube ngumgubo ubukhulu obunqwenelekayo kunye nokugcina kwisitya esomileyo kunye nesembozo.

Lo mgubo webhanana oluhlaza owenziwe ekhaya uqhubeka ukuya kwiintsuku ezingama-20 kwaye awuqulathanga gluten.

Kusetyenziswa kwanjani

Umyinge wemihla ngemihla womgubo webhanana oluhlaza onokutya ungafika kwi-30 yeegram, engqinelana nepunipoyi enye enesiqingatha yomgubo. Enye indlela yokusebenzisa umgubo webhanana kukongeza icephe eli-1 lomgubo webhanana oluhlaza kwiyogathi, iziqhamo okanye iziqhamo iivithamini, umzekelo.

Ukongeza, njengoko ingenayo incasa eyomeleleyo, umgubo webhanana oluhlaza ungasetyenziselwa ukubuyisela umgubo wengqolowa ekulungiseleleni iikeyiki, iimuffins, iicokies kunye neepanekuku.

Kubalulekile ukwandisa ukusetyenziswa kwamanzi ukuqinisekisa ukuba ikeyiki yelindle ifakwa amanzi acocekileyo kwaye iyapheliswa.

1. Iikeyiki zebhanana kunye neerasentyisi

Le khekhe isempilweni kwaye ayinaswekile, kodwa iswiti kumgangatho ofanelekileyo kuba ineebhanana ezivuthiweyo kunye neerasentyisi.

Izithako:

• Amaqanda ama-2;
• Iipuniwe ezi-3 zeoyile yekhokhonathi;
• 1 1/2 indebe yomgubo webhanana oluhlaza;
• I-1/2 indebe ye-oat bran;
• 4 iibhanana ezivuthiweyo;
• I-1/2 indebe yeerinki;
• 1 isinamon;
• 1 itispuni yokubhaka isuphu.

Imo yokulungiselela:

Hlanganisa zonke izithako, ubeke imvubelo ekugqibeleni, de kube yonke into ifane. Yiyise ehovini uyibhake imizuzu engama-20 okanye de idlule kuvavanyo lwezinyo.

Eyona nto ibalulekileyo kukubeka ikeyiki kukungunda okuncinci okanye kwitreyi yokwenza iimuffins kuba ayikhuli kakhulu kwaye inentlama ethe kratya kunesiqhelo.

2. Ipancake ngomgubo webhanana oluhlaza

Izithako:

• Iqanda eli-1;
• Iipuniwe ezi-3 zeoyile yekhokhonathi;
• 1 indebe yomgubo webhanana oluhlaza;
• 1 iglasi yenkomo okanye ubisi lweamangile;
• 1 icephe yegwele;
• I-1 pinch yetyuwa kunye noshukela okanye i-stevia.

Imo yokulungiselela:

Betha zonke izithako ngomxube uze ulungiselele ipanekuku nganye ngokubeka intlama encinci kwipani encinci yokugcoba ethanjiswe ngeoyile yekhokhonathi. Fudumeza omabini amacala epanekuku emva koko usebenzise iziqhamo, iyogathi okanye itshizi, umzekelo, njengokugcwalisa.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonisa ixabiso lesondlo elifumaneka kumgubo webhanana oluhlaza: