Kubatsirwa kweChia Flour uye mashandisiro

Zvemukati

• Ruzivo rwehutano
• Mashandisiro uye Mapira
• 1. Apple keke ine chia
• 2. Nyore Chia Brownie

Hupfu hwechia hunowanikwa kubva mukugaya kwembeu dzechia, zvichipa zvakanakira zvakafanana nembeu idzi. Inogona kushandiswa mumidziyo yakadai senge yechingwa, inoshanda keke mukanyiwa kana kuwedzerwa kuma yoghurt uye mavitamini, ichiita sarudzo huru kune avo vanoda kuonda.

Pakati pezvakakosha zvehutano zveupfu hwechia ndeizvi:

1. Kuvandudza ura, kurwisa kupatirwa;
2. Batsira kuonda, yekuwedzera kunzwa kwekugutsikana nekuda kwayo kwakanyanya fiber zvemukati;
3. Zorora uye uvandudze manzwiro ako, sezvo yakapfuma mu magnesium;
4. Ita senge anti-kuzvimba, yekuve ne omega-3;
5. Kudzivirira kupererwa neropa, nekuda kwehuwandu hwayo hwesimbi;
6. Kuvandudza ganda, vhudzi uye kuona, kwekuve nevhitamini A;
7. Kuvandudza hutano hwepfupa nekuda kweiyo yakakwira calcium zvemukati;
8. Kubatsira ku kudzora cholesterol, sezvo iri yakapfuma mu omega-3.

Pachokwadi, hupfu hwechia hunofanirwa kuchengetwa mumudziyo wakavharika wakachengetwa mukabati, kuitira kuti isagare ichisangana nechiedza nemhepo, kuitira kuti zvinovaka muviri zvichengetedzwe kwenguva yakareba.

Ruzivo rwehutano

Iyi tafura inotevera inopa ruzivo rwehutano kune 1 kikapu yeupfu hwechia, iyo yakaenzana ne15 g.

Hupfu hwechia hunogona kuwanikwa muzvitoro nezvitoro zvinovaka muviri, uye zvinogona kutengeswa mumapakeji akavharwa kana muhuwandu.

Mashandisiro uye Mapira

Hupfu hwechia hunogona kuwedzerwa mumajusi, mavitamini, maporridges uye pasita yemakeke, mapai uye nechingwa, zvichitsiva chikamu cheupfu chena hunowanzo shandiswa mune aya mabikirwo.

Heano maviri akareruka mapapiro neiyi furawa:

1. Apple keke ine chia

Zvisungo:

• 2 maapuro akachekwa ne peel
• 1 tablespoon yevanilla essence
• 3 mazai
• 1 ½ mukombe demerara shuga
• 2/3 mukombe wekokonati kana mafuta ezuva
• 1 mukombe upfu hwakakwana
• 1 mukombe weupfu hwechia
• 1 mukombe yakakungurutswa oats
• 1 tablespoon kubika poda
• 1 tablespoon pasi sinamoni
• 1/2 mukombe yakakangwa nzungu kana chestnuts
• 3/4 mukombe wemukaka
• ½ mukombe wemazambiringa akaomeswa

Kugadzirira modhi:

Rova mazai, shuga, mafuta uye mapepa emuaple mu blender. Muchidimbu, sanganisa hupfu hwegorosi, oats uye hupfu hwechia, wobva wawedzera maapuro akachekwa, nzungu, mazambiringa nesinamoni. Wedzera musanganiswa we blender kuhupfu, uye pakupedzisira wedzera iyo vanilla essence uye mbiriso. Kurudzira zvakanaka uye muvheni yakapetwa kare pa180ºC kwemaminitsi makumi mana.

2. Nyore Chia Brownie

Zvisungo:

• 1 uye 1/2 mukombe weupfu weupunga
• 3 mazai
• 1 mukombe demerara shuga
• 1 uye 1/2 mukombe unsweed cocoa powder
• 1 pini yemunyu
• ¼ mukombe wemafuta ekokonati
• 2 mashupuni evanilla essence
• Akatemwa chestnuts
• 1 teaspoon kubika poda
• 2 makapu emukaka wemupunga
• Chia kusasa

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa, isa pakabheka uye nekusasa chia. Bika pamusoro pepakati mukati kwemaminitsi gumi nemashanu. Paunenge uchishumira, shandisa imwe chia shomanana.