Iiresiphi zeCrepioca ukunciphisa umzimba

Umxholo

• 1. I-crepe yesonka samasi
• 2. I-Crepioca ene-Oats kunye neNkukhu
• 3. I-Carb ephantsi yeCrepe
• 4. ICrepioca eneeKhalori ezisezantsi
• 5. ICrepioca Doce

I-Crepioca yinto elula kwaye ekhawulezayo yokwenza, kunye nethuba lokukwazi ukusebenzisa nakuphi na ukutya, ukunciphisa umzimba okanye ukwahluka ukutya, ngakumbi ukutya okulula emva koqeqesho kunye nasekuseni, umzekelo. Ukuchaneka kwayo kuthetha ukuba i-crepioca inokuba neencasa ezininzi kwaye, ngokwezithako ezisetyenzisiweyo, inokunceda ekuphuculeni ukusebenza kwamathumbu, ukulwa ukuqhina.

Jonga ezi ndlela zine zilandelayo zokupheka zeCrepioca ukubandakanya kwisidlo ukunciphisa umzimba:

1. I-crepe yesonka samasi

I-crepioca yendabuko yenziwa nge-tapioca gum, kwaye isixa segum esisetyenzisiweyo sinefuthe kubunzima: kuya kufuneka usebenzise amacephe ama-2 kwabo bafuna ukunciphisa umzimba, kunye neepuni ezi-3 kwabo bafuna ukutyeba.

Izithako:

• Iqanda eli-1
• Iipunipoli ezi-2 zetapioca gum
• 1 icephe elimdaka le curd elula
• 1 isilayi setshizi esityiweyo okanye amacephe amabini eshizi egreyithiweyo
• Ityuwa kunye ne-oregano ukunambitha

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda kakuhle ngemfoloko. Yongeza i-gum kunye ne-curd, uphinde udibanise. Yongeza itshizi kunye neziqholo uze udibanise yonke into. Yizisa ukugcoba kumacala omabini kwi-skillet egcotshwe ibhotela encinci okanye ioli yeoli.

2. I-Crepioca ene-Oats kunye neNkukhu

Xa yenziwe nge-oats, i-crepioca ishiye imicu, isondlo esiphucula ukusebenza kwamathumbu kwaye sinike ukwanela ngakumbi. Ungasebenzisa kwakhona i-oat bran, eneekhalori ezimbalwa kunye nefiber ngakumbi kune-oat ngokwayo.

Izithako:

• Iqanda eli-1
• Iipuniwe ezi-2 ze-oats okanye i-oat bran
• 1 icephe elimdaka le curd elula
• Iipunipo ezi-2 zenkukhu
• Ityuwa, ipepile kunye neparsley ukunambitha

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda kakuhle ngemfoloko. Yongeza i-gum kunye ne-curd, uphinde udibanise. Yongeza inkukhu kunye nexesha lokutya kwaye udibanise yonke into. Yizisa ukugcoba kumacala omabini kwi-skillet egcotshwe ibhotela encinci okanye ioli yeoli.

3. I-Carb ephantsi yeCrepe

I-carb crepi esezantsi isezantsi kwii-carbohydrate kwaye lukhetho olukhulu lokukunceda ukunciphisa umzimba nangakumbi. Kukwacebile nakwi-omega-3s kunye namafutha alungileyo akunika ukwanela ngakumbi kwaye uphucule imeko yakho.

Izithako:

• Iqanda eli-1
• Iipunipo ezi-2 zomgubo weflakisi okanye wom-amangile
• 1 icephe elimdaka le curd elula
• Iipunipo ezi-2 zenkukhu okanye inyama yenkomo
• Ityuwa, ipepile kunye neparsley ukunambitha

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda kakuhle ngemfoloko. Yongeza umgubo weflakisi kunye ne-curd, kwaye uphinde udibanise. Yongeza ukuzaliswa kunye nexesha lokutya kwaye udibanise yonke into. Yizisa ukugcoba kumacala omabini kwi-skillet egcotshwe ibhotela encinci okanye ioli yeoli.

4. ICrepioca eneeKhalori ezisezantsi

I-calorie ephantsi yekhalori izaliswe kuphela yimifuno kunye neeshizi ezimhlophe, kwaye yenziwa nge-oat bran endaweni yeeflethi ezingaphezulu kweekhalori, isenza ukhetho olukhulu lokutya okulula.

Izithako:

• Iqanda eli-1
• Iipunipoli ezi-2 ze-oat bran
• 1 icephe elingenzulwanga le-ricotta cream
• Utamatisi, i-carrot egayiweyo, intliziyo yesundu kunye nepelepele (okanye enye imifuno ukunambitha)
• Iipunipoli ezi-2 ezinqunqiweyo okanye i-ricotta egayiweyo, okanye icephe e-1 yamakhowa aqingqiweyo
• Ityuwa, ipepile kunye nekoriyandire ukungcamla

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda kakuhle ngemfoloko. Yongeza i-oat bran kunye ne-ricotta cream, kwaye udibanise kwakhona. Yongeza ukuzaliswa kwemifuno kunye nexesha lokunambitha, kwaye udibanise yonke into. Yizisa ukugcoba kumacala omabini kwi-skillet egcotshwe ibhotela encinci okanye ioli yeoli.

5. ICrepioca Doce

I-crepioca emnandi lukhetho olukhulu lokubulala iinkanuko zeeswiti ngaphandle kokushiya ukutya, kodwa kubalulekile ukuba ukhumbule ukuba kuya kufuneka utye ubuninzi beyunithi enye ngosuku ukuze ungabeki ubunzima.

Izithako:

• Iqanda eli-1
• Iipuniwe ezi-2 ze-oats okanye i-oat bran
• Iipuniwe ezi-2 zobisi
• 1 ibhanana ecoliweyo
• I-1/2 ikholoni yesobho seoyile yekhokhonathi (ukhetho)
• isinamon ukunambitha

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda ngemfoloko kude kube lula. Yongeza ezinye izithako kwaye udibanise kakuhle. Yizisa ukugcoba kumacala omabini kwi-skillet egcotshwe ibhotela encinci okanye ioli yeoli. Njengokongeza, ungasebenzisa i-drizzle yobusi okanye ijam kunye neziqhamo ngaphandle kweswekile.