4 intle umgubo wokunciphisa umzimba ngokukhawuleza

Umxholo

• 1. Uyenza njani kwaye uyisebenzise njani ingqolowa yeqanda?
• 2. Uyenza njani kwaye uyisebenzise njani inkanuko yeziqhamo zomgubo
• 3. Uyenza njani kwaye uyisebenzise njani ibhanana eluhlaza
• 4. Indlela yokwenza nokusebenzisa umgubo wembotyi emhlophe

Iiflour zokunciphisa umzimba zinempahla eyanelisa indlala okanye enceda ukunciphisa ukufunxwa kwee-carbohydrate kunye namafutha, anje ngesityalo seqanda, iziqhamo zothando okanye umgubo webhanana oluhlaza, umzekelo.

Ke, ezi ntlobo zomgubo lukhetho olukhulu lokongeza kwisidlo ukunciphisa umzimba, ngakumbi ukubuyisela umgubo oqhelekileyo kwiikeyiki nakwezinye izitya.

Nangona kunjalo, le mifula ikunceda ukuba unciphise umzimba xa ulandela ukutya okusezantsi kwekhalori kunye nokuziqhelanisa nohlobo oluthile lomsebenzi womzimba. Jonga umzekelo wokutya okunciphisa umzimba.

1. Uyenza njani kwaye uyisebenzise njani ingqolowa yeqanda?

Olu hlobo lomgubo lunezinto ezinciphisa uxinzelelo kunye nokufakwa kwamanqatha emzimbeni, kwaye kukwalungele ukulwa necholesterol.

Izithako

• Isitshalo seqanda esi-1

Imowudi yokulungiselela

Sika isitshalo seqanda kwizilayi kwaye usibeke ehovini de zome ngokupheleleyo, kodwa zingatshi. Emva koko, shaya yonke into kwi-blender kwaye ugcine kwisitya seglasi esivaliweyo.

Kuyacetyiswa ukuba kutyiwe amacephe amabini kulo mgubo ngosuku. Ingongezwa ekudleni, ihlanjululwe emanzini kunye nejusi okanye ifakwe kwi yogurt, umzekelo.

Fumanisa ezinye izibonelelo zempilo ezingathethekiyo zomgubo weqanda.

2. Uyenza njani kwaye uyisebenzise njani inkanuko yeziqhamo zomgubo

Umgubo weziqhamo wokukhathazeka ulunge kakhulu ekulahlekeni kobunzima kuba ityebile nge-pectin, enika ukwanela, kwaye ke inokongezwa kwizitya ezahlukeneyo ukunciphisa indlala emini.

Izithako

• 4 iziqhamo zeziqhamo ezinomdla

Imowudi yokulungiselela

Beka iziqwenga zeziqhamo kwitreyi uze uzifake ehovini zide zome kakhulu, kodwa zingatshi. Emva koko, betha i-blender kwaye ugcine kwisitya seglasi esivaliweyo.

Fafaza icephe 1 lomgubo ngaphezulu kwesidlo sasemini kunye nesidlo sangokuhlwa.

3. Uyenza njani kwaye uyisebenzise njani ibhanana eluhlaza

Umgubo webhanana oluhlaza utyebe kakhulu kwisitatshi esinganyangekiyo, uhlobo lwekhabhohayidrethi ekunzima ukuyetyisa. Ngale ndlela, ukutya kuthatha ixesha elide ukuphuma esiswini, ukubonelela ngemvakalelo yokuhlutha ixesha elide.

Izithako

• 1 ibhanana eluhlaza

Imowudi yokulungiselela

Pheka ibhanana eliluhlaza isilivere kunye nexolo uze ubeke kuphela i-banana pulp esikwe kwisiqingatha kwitreyi. Emva koko, yise kwi-oveni de yome kwaphela, kodwa ngaphandle kokutsha. Okokugqibela, betha kwi-blender de ibe ngumgubo ocoliweyo, gcina kwisitya seglasi esivaliweyo.

Unokutya iitispuni ezi-2 zalo mgubo ngosuku, ongezwe kwisidlo sasemini nakwisidlo sangokuhlwa, umzekelo.

4. Indlela yokwenza nokusebenzisa umgubo wembotyi emhlophe

Lo mgubo ulunge kakhulu ekulahlekeni kobunzima kuba ngumthombo omkhulu we-phaseolamine, into enciphisa ukufunxwa kwe-carbohydrate yokutya nge-20%, ukongeza ekubeni nako ukunciphisa imvakalelo yendlala.

Izithako

• I-200 g yeembotyi ezimhlophe ezomileyo

Imowudi yokulungiselela

Hlamba iimbotyi ezimhlophe kwaye emva kokuba zomile kakhulu, zibethe kwi-blender zide zinciphise zibe ngumgubo.

Hlanganisa itispuni yomgubo ngeglasi yamanzi okanye ijusi kwaye uthathe imizuzu engama-30 ngaphambi kwesidlo sasemini okanye isidlo sangokuhlwa.