Iresiphi yekhekhe lokutya leswekile

Umxholo

• Iplamu kunye ne-oat cake
• Ikhekhe leorenji kunye nealmond ngokuzaliswa
• Ukutya itshokholethi emdaka

Iikeyiki zeswekile akufuneki ukuba ziqulathe iswekile ecoliweyo, njengoko ifunxwa ngokulula kwaye ikhokelela kwizipikisi kwiswekile esegazini, esisenza mandundu esi sifo kwaye senze unyango lube nzima. Ukongeza, olu hlobo lwekhekhe kufuneka luqulathe isixa esikhulu sefayibha, kuba luyanceda ukulibaziseka kunye nokulawula ukufunxwa kwee-carbohydrate, kuvumela amanqanaba eswekile yegazi ukuba ahlale elungelelene.

Nangona zilunge ngakumbi kubantu abanesifo seswekile, ezi iikeyiki akufuneki zityiwe rhoqo kuba, nangona zinesixa esiphantsi seecarbohydrate, zinokutshintsha amanqanaba eswekile ukuba zisetyenziswa rhoqo. Ke, ezi zokupheka zenzelwe kuphela iimeko ezizodwa.

Iplamu kunye ne-oat cake

Le recipe ayinashukela esulungekisiweyo kwaye, ukongeza, ine-fiber eninzi, i-oats kunye ne-plum entsha, enceda ukulawula amanqanaba eswekile yegazi. Ke, lukhetho olukhulu ukusebenzisa kumatheko okuzalwa abantwana abaneswekile.

Izithako

• Amaqanda ama-2;
• 1 indebe yomgubo wengqolowa;
• 1 indebe yamaqhekeza amancinci;
• 1 icephe yelargarine elula;
• 1 indebe yobisi olunamasi;
• 1 indebe engekho nzulu yomgubo ocoliweyo;
• 1 ithisipuni yomgubo wokubhaka;
• Iiplamu ezi-2 ezintsha.

Imowudi yokulungiselela

Ukubetha kumxube, okanye i-blender, amaqanda, iswiti kunye negargarine, emva koko uxube i-oats, umgubo kunye nobisi. Emva kokuba inhlama ixutywe kakuhle, yongeza umgubo wokubhaka kunye neeplums ngamaqhekeza amancinci. Xuba kwakhona kwaye ubeke ipani yokuthambisa, ushiye ukupheka eontini malunga ne-180º malunga nemizuzu engama-25.

Emva kokuba ikhekhe sele ilungile, ungafafaza isinamon powder, kuba iyasilungela nesifo seswekile.

Ikhekhe leorenji kunye nealmond ngokuzaliswa

Le khekhe ayiqulathanga iswekile ecoliweyo kwaye inexabiso eliphantsi leecarbohydrate, ineegram eziyi-8 kuphela kwisilayidi, kwaye inokusetyenziswa kwimisitho yokuzalwa yabantu abanesifo seswekile.

Izithako

• 1 iorenji;
• Iipunipoli ezi-2 ze-orange zest;
• Amaqanda ama-6;
• 250 g yomgubo weamangile;
• 1 icephe yomgubo wokubhaka;
• ¼ icephe letyuwa
• Iipuniwe ezi-4 zeswiti;
• 1 icephe lokukhutshwa kwevanilla;
• 115 g yetshizi cream;
• I-125 ml yeyogathi engenanto engenaswekile.

Imowudi yokulungiselela

Sika iorenji iziqwenga ezi-4 kwaye ususe imbewu. Emva koko yifake kwi-blender uze udibanise uze ufumane umxube ohambelana nawo. Yongeza amaqanda, umgubo weamangile, igwele, iswiti, ivanilla kunye netyuwa uphinde ubethe de yonke into ixutywe kakuhle. Okokugqibela, yahlulahlula umxube kwiifom ezimbini zokuthambisa kakuhle kwaye ubhake kwi-180º C malunga nemizuzu engama-25.

Ukwenza ukuzaliswa, xuba i-cream cream nge-yogurt uze udibanise i-orange zest kunye nesinye isipuni seswiti.

Xa ikeyiki ibanda, sika intloko nganye yekhekhe ukuyenza ilungelelane kwaye uqokelele umaleko, ubeke ukuzaliswa phakathi komaleko ngamnye wekhekhe.

Ukutya itshokholethi emdaka

Olu hlobo lwetshokholethi ethandwayo, ngaphandle kokumnandi, iqulethe iswekile encinci, kuthintela iipikisi zeswekile yegazi yezinye iikeyiki. Ukongeza, njengoko ingenalo ubisi okanye ukutya okungenagluten, inokutyiwa ngabantu abanesifo se-celiac okanye ukunganyamezelani kwe-lactose.

Izithako

• I-75 g yomgubo wecocoa ongenaswekile;
• I-75 g yomgubo we-buckwheat;
• 75 g yomgubo erayisi omdaka;
• 1 ithisipuni yomgubo wokubhaka;
• 1 itispuni yentsini yexanthan
• ¼ itispuni yetyuwa
• I-200 g yetshokholethi enama-cocoa angaphezulu kwama-70%, asikwe amaqhekeza amancinci;
• 225 g yesiraphu yesave;
• Iitisipuni ezi-2 ze-vanilla extract;
• I-150 g yebhanana ebotshiweyo;
• I-150 g yejusi yeapile engenaswekile.

Imowudi yokulungiselela

Ukucwilisa i-oveni ukuya ku-180º C uze ulayite ipani yesikwere enomaleko omncinci webhotolo. Emva koko, hlunga umgubo wecocoa, umgubo, igwele, i-xanthan gum kunye netyuwa kwisitya kwaye ushukumise ukudibanisa.

Fudumeza itshokholethi enqunqwe ibe ziingceba kwindawo yokuhlambela amanzi, kunye ne-agave kwaye emva koko yongeza isicatshulwa se-vanilla. Beka lo mxube phezu kwezithako ezomileyo uze udibanise kakuhle kude kube lula.

Okokugqibela, xuba ibanana kunye nejusi yeapile kwaye ubeke umxube epanini. Bhaka ehovini kangangemizuzu engama-20 ukuya kwengama-30 okanye de ube nako ukufaka ifolokhwe ngaphandle kokuyishiya imdaka.

Jonga le vidiyo ilandelayo ngendlela yokulandela ukutya okunempilo kunye nokulinganisela kwisifo seswekile: