Uyenza njani isonka seetapile ukunciphisa ubunzima

Umxholo

• Iresiphi emnandi yesonka seetapile
• Ungayisebenzisa njani
• Izibonelelo

Ukwenza isonka esimfusa kunye nokufumana izibonelelo zokuphulukana nobunzima, ibhatata emhlophe emfusa, eyinxalenye yeqela lokutya okunotyebileyo kwi-anthocyanins, isibulali-zintsholongwane esinamandla esikhona kwimifuno emfusa okanye ebomvu efana neediliya, iitsheri, iplamu, irasbheri, iblackberry kunye nequnube .

Esi sonka singcono kunohlobo oluqhelekileyo olumhlophe kuba senza ukwetyisa kube nzima kwaye sinesalathiso esisezantsi se-glycemic, esenza ukuba iswekile esegazini inganyuki kakhulu, kuthintela ukuveliswa kwamafutha emzimbeni.

Iresiphi emnandi yesonka seetapile

Iresiphi elandelayo ivelisa ezintathu zezonka ezinkulu ezinokutyiwa ngesidlo sakusasa kunye nokutya okulula.

Izithako:

• Imvulophu eyi-1 okanye icephe eli-1 lomvubelo webhayoloji owomileyo
• Iipuniwe ezi-3 zamanzi
• Iqanda eli-1
• 2 iisupuni zetyuwa
• Iipuniwe ezi-2 zeswekile
• 1 indebe yobisi olufudumeleyo (240 ml)
• Iikomityi ezi-2 ze-potter pulp (350 g)
• I-600 g yomgubo wengqolowa (malunga ne-3 ½ iikomityi)
• 40 g ibhotolo engenatyiwa (amacephe amabini angekho nzulu)
• Umgubo wengqolowa wokufefa

Imo yokulungiselela:

1. Pheka iitapile ngolusu kude kube yithenda. Chuba uze uxove;
2. Hlanganisa imvubelo ngamanzi kwaye uvumele ukuphumla imizuzu emi-5;
3. Ukubetha igwele le-hydrated, iqanda, ityuwa, iswekile kunye nobisi kwi-blender. Ukubetha kakuhle kwaye kancinci ukongeza ibhatata, ukubetha. de ikrimu eshinyeneyo ishiyeke;
4. Kwisitya, beka lo mxube kwaye ngokuthe ngcembe wongeze umgubo wengqolowa, uxutywe ngecephe okanye ngezandla zakho;
5. Qhubeka ukongeza umgubo de inhlama inganamatheli ezandleni zakho;
6. Yongeza ibhotolo uze udibanise kakuhle, de kube inhlama ihamba kakuhle kwaye ikhanya;
7. Gubungela ngefilimu yeplastiki kwaye uyiyeke iphumle ide inhlama iphindwe kabini ngobukhulu;
8. Yahlula inhlama ibe ngamaqhekeza ama-3 kwaye ubonise isonka kwindawo egalelweyo;
9. Beka izonka ngepani yokuthambisa ngaphandle kokuchukumisa;
10. Beka i-oveni eshushu ngaphambili kwiqondo lobushushu eliphezulu kangangemizuzu eli-10, uyekise kwi-oveni ephakathi kwaye uyivumele ukuba ibhaka eminye imizuzu engama-45 okanye ide inhlama ibe nsundu ngegolide. Ukuba ufuna ukwenza isonka esincinci, ixesha lokupheka kufuneka libe lifutshane.

Ungayisebenzisa njani

Ukufumana isiphumo sayo esinciphileyo, kuya kufuneka utye isonka esimfusa esi-2 ngosuku, endaweni yesonka esimhlophe esiqhelekileyo. Njengokugcwalisa, ungasebenzisa ibhotolo engagalelwanga, ukhilimu we-ricotta, i-curd elula okanye isilayi setshizi, ngokukhethekileyo iitshizi ezimhlophe, ezinje ngecottage ricotta okanye i-minas frescal light cheese.

Kukwabalulekile ukukhumbula ukuba iitapile ezimfusa akufuneki zisetyenziswe ngobuninzi, njengoko zinokubangela isicaphucaphu kunye nokwetyisa okungalunganga. Ukufumana okuninzi kwizibonelelo zemifuno emfusa, jonga iiresiphi zepinki zejusi.

Izibonelelo

Isibonelelo sesi sonka ikakhulu ngenxa yobukho beanthocyanins, into elwa ne-antioxidant enika ibhatata ngombala omfusa kwaye inezi ziphumo zilandelayo emzimbeni:

• Khusela izifo zentliziyo;
• Khusela umhlaza;
• Khusela ingqondo kwizifo ezinjenge-Alzheimer's;
• Ukunciphisa amanqanaba eglucose egazini, ukulawula ukutyeba kakhulu kunye neswekile;
• Kunzima ukwetyiswa kweecarbohydrate emathunjini, ukwandisa ixesha lokuhlutha kunye nokuthanda ukunciphisa umzimba.

Ngokungafaniyo nenguqulelo emfusa, isonka esimhlophe sinoxanduva lokunyusa ngokukhawuleza iswekile yegazi, eyonyusa ukukhutshwa kwehomoni ye-insulin kwaye ivuselele imveliso yamafutha emzimbeni.

Ukususa ii-carbohydrate ekudleni kunye nokunciphisa umzimba ngokukhawuleza, jonga kwakhona:

• Uyisebenzisa kanjani itapioca ukubuyisela isonka kwindawo yokutya
• I-Recipe yesonka seDukan