Yintoni ekufuneka Uyazi malunga nomgubo weKofu

Umxholo

• Inguqulelo 1: Umgubo weKofu osuka kwiCheri ezilahliweyo
• Inguqulelo yesi-2: Umgubo weKofu ovela kwiimbotyi zekofu
• Uphengululo lwe

Nawuphi na umqeqeshi wokubhaka uyazi ukuba umgubo awusasikelwe umda kwingqolowa ye-ol. Kule mihla kubonakala ngathi unokwenza umgubo malunga nantoni na-ukusuka kwi-almonds kunye ne-oats ukuya kwiimbotyi ze-fava kunye ne-amaranth-kwaye ngoku lixesha lokongeza enye kuluhlu. Umgubo wekofu, olona hlobo lwamva nje lwegluten-free, sisithako esithe gqolo ukuba sibenaso. Mbini Iinguqulelo zokurhuqa malunga-kunye noseto lwazo lwezibonelelo zesondlo eziza nazo. Nantsi into onokuyifumana kwingxowa yomgubo wekofu onokuthi nkqu ikomityi ethe ngqo yeJoe ayinakubanga. (Nantsi indlela yokubhaka kunye nezinye iintlobo ezisibhozo zomgubo.)

Inguqulelo 1: Umgubo weKofu osuka kwiCheri ezilahliweyo

Inkqubo yesiqhelo yokuvuna ikofu ijongeka ngoluhlobo: Khetha iziqhamo, ezaziwa ngokuba ziitsheri zekofu, ususe emthini wekofu. Khupha iimbotyi phakathi. Lahla okuseleyo-okanye sicinge njalo. I-Starbucks alum uDan Belliveau ufumene indlela yokuthatha loo cherry iseleyo kwaye ayigaye ibe ngumgubo. Isiphumo? ICaffeFour ™.

Olu hlobo lutsha lomgubo lubonelela ngezibonelelo zempilo ezingaphezulu kunomgubo wakho wenjongo yonke. Imalunga nesiqingatha samafutha, ifayibha engaphezulu kakhulu (i-5.2 grams xa ithelekiswa ne-0.2 grams), kunye neprotheyini ethe kratya, ivithamin A, kunye ne-calcium. Umgubo wekhofi upakisha ipunch enkulu yentsimbi ngepesenti ye-13 yengcebiso yakho yemihla ngemihla eza ngecephe ye-1.

Ngaphandle kwegama layo nangona kunjalo, umgubo wekofu awunambitheki njengekofu, oko kuthetha ukuba ayizukufumana incasa eyomeleleyo xa uyisebenzisa ukwenza i-muffins, imivalo yegranola, kunye nesuphu. Kananjalo ayenzelwanga ukuba ibe endaweni ethe ngqo yomgubo iresiphi yesiqhelo ifuna. Kuya kufuneka wenze isilingo esincinci kunye nephutha, ke qala ngokutshintsha i-10 ukuya kwi-15 leepesenti yomgubo oqhelekileyo weresiphi kunye nomgubo wekofu, emva koko usebenzise umgubo wakho wesiqhelo kwabanye. Ngale ndlela unokuqhela incasa kwaye jonga ukuba iphendula njani nezinye izithako ngaphandle kokonakalisa iresiphi yakho.

Kwaye ukuba unovakalelo kwi-caffeine, ungakhathazeki: Kuba yenziwe kwiicherry zekofu hayi imbotyi uqobo, umgubo wekofu uqulethe kuphela inani elifanayo lecaffeine njengoko unokufumana kwibha yetshokholethi emnyama.

Inguqulelo yesi-2: Umgubo weKofu ovela kwiimbotyi zekofu

Enye indlela eya kumgubo wekofu ibandakanya iimbotyi ngokwazo-kodwa hayi ubumnyama, ioyile, iimbotyi ezinencasa ephezulu onokuthi uzidibanise nekofu. (Umangalisiwe? Jonga ezinye iinyani zekofu esibheja ukuba ubungazi.) Xa iimbotyi zekofu ziqala ukukhiwa, ziluhlaza. Ukuqhotsa kubenza balahle ubuhlaza babo, kunye nesixa esibalulekileyo sezibonelelo zabo zempilo. Ibhontshisi yoqobo ipakishwe zizidambisi zintsholongwane, kodwa abaphandi baseBrazil bafumanise ukuba loo manqanaba anganqunyulwa kwisiqingatha ngexesha lenkqubo yokosa.

Yiyo loo nto uDaniel Perlman, Ph.D., isazinzulu esiphezulu kwiYunivesithi yaseBrandeis, wasebenza ukugcina inani le-antioxidant liphezulu ngokuqhotsa iimbotyi ngexesha elisezantsi, nto leyo edala iimbotyi "ezipakiweyo". Abo bangangcamli kangako kwifom yekofu, kodwa ngaba ngumgubo? Ibhingo.

Olu hlobo lomgubo wekofu ligcina amanqanaba e-chlorogenic acid antioxidants, ecothisa inkqubo yokugaya ukutya kwenkqubo yeswekile. Ngenxa yoko, uya kufumana amandla agciniweyo kule muffin okanye ibha yamandla, endaweni yesiqhelo esibi kunye nokuwa, utshilo uPerlman. (Inqaku elisecaleni: Ngaphambi kokuba ucinge ukwenza umgubo wekofu ekhaya, yazi ukuba akukho lula njengoko kuzwakala. , kunye nobuncinci obuncinci obudlala kakuhle kwiindlela ezahlukeneyo zokupheka. U-Perlman ucebisa ukuthoba iipesenti ezi-5 ukuya kwezi-10 ukuba ubhaka kuhlahlo-lwabiwo mali, kuba iimbotyi zekofu zibiza kakhulu kunengqolowa.

Kwaye abo bafuna ukukhaba ngekhafeyini banokuvuya: I-muffin eyenziwe ngomgubo wekofu-yembotyi yekofu inecaffeine eninzi njengoko unokuyifumana kwisiqingatha sekomityi yekofu, utsho uPerlman. Siza kuqala ukubhaka kuloo nto.

Uphengululo lwe