Iresiphi yesonka esipheleleyo seswekile

Umxholo

• Izithako:
• Imo yokulungiselela:

Le recipe yesonka esimdaka ilungile kwisifo seswekile kuba ayinashukela yongeziweyo kwaye isebenzisa umgubo wengqolowa ogcweleyo ukunceda ukulawula isalathiso se-glycemic index.

Isonka kukutya okunokusetyenziswa kwisifo seswekile kodwa kubuncinane kwaye kuhanjiswe kakuhle imini yonke. Ugqirha ohamba nomguli onesifo seswekile kufuneka aziswe ngalo lonke utshintsho olwenziwe kwindlela yokutya.

Izithako:

• Iikomityi ezimbini zomgubo wengqolowa,
• 1 indebe yomgubo wengqolowa,
• Iqanda eli-1,
• 1 indebe yesiselo semifuno yerayisi,
• ¼ indebe yeoyile ye-canola,
• ¼ indebe yeswiti yokutya esithandekayo kunye nesitovu,
• Imvulophu eyi-1 yemvubelo eyomileyo,
• 1 ithisipuni yetyuwa.

Imo yokulungiselela:

Beka izithako, ngaphandle kwe-flours, kwi-blender. Beka lo mxube kwisitya esikhulu kwaye ungeze umgubo kancinane kancinane de ibe intlama iphuma ezandleni. Vumela intlama iphumle imizuzu engama-30, igqunywe ngelaphu elicocekileyo. Yenza iibhola ezincinci ngentlama usasaze kwiphepha lokubhaka eligalelwe igrisi, ushiye isithuba phakathi kwabo. Makhe iphumle eminye imizuzu engama-20 kwaye uyihambise kwihovini eshushu ngaphambili nge-180 ° C, malunga nemizuzu engama-40 okanye kude kube nsundu ngegolide.

Bona kwividiyo engezantsi enye iresiphi yesonka esinokusetyenziswa ngabantu abanesifo seswekile:

Ukugcina iswekile esezantsi kwegazi kwaye wonwabele ukutya kakuhle, jonga kwakhona:

• Yintoni oza kuyitya kwisifo seswekile sokukhulelwa
• Ijusi yeswekile
• Iresiphi ye-Oatmeal pie yeswekile