10 Hutano Pumpkin-Yakapiswa Zvikafu

Zvemukati

• 1. Pumpkin spice chokoreti chip simba mabhora
• 2. Pumpkin pie mapuroteni Smoothie
• 3. Nhanga pie chia pudding
• 4. Paleo manhanga zvinonhuwira muffin
• 5. Creamy yakagochwa manhanga muto
• 6. Vegan manhanga chokoreti inopisa
• 7. Nungu manhanga akarungwa manhanga mbeu
• 8. Nungu manhanga pausiku oats
• 9. Yakakangwa garlic uye rosemary manhanga hummus
• 10. manhanga Spice almond butter
• Chinokosha

Kupiwa manhanga anotapira zvishoma, kuravira kwe nutty, hazvishamise kuti ndeimwe yeanonyanya kufarira mwaka.

Kunyangwe pasina mubvunzo kuti mabiko anonhuhwira manhanga anonaka, mazhinji akarongedzwa neshuga yakawedzerwa uye zvimwe zvinhu zvisina hutano.

Neraki, akawanda manhanga-akazara zvidyiwa haangori anonaka chete asiwo ane hutano.

Heano gumi gumi ane tudyo ane hutano ari kuzara nemanhanga kuravira.

1. Pumpkin spice chokoreti chip simba mabhora

Paunenge uchishuvira inotapira pick-me-up kuti iwe upfuure nepakati pekusuwa kwemasikati, aya manhanga spice simba mabhora ndiyo sarudzo yakanaka yekukukanganisa iwe kumusoro.

Kusiyana nemagetsi emagetsi, ayo anogona kuzadzwa neshuga yakawedzerwa uye zvigadzirwa zvekugadzira, aya mabhora esimba akasvinwa nemisi uye akazadzwa nekuzadza faibha uye mapuroteni kubva kumhodzi dzemanhanga, oats, uye fakisi yepasi.

Iyo manhanga purée inopa yakanakisa sosi yevhitamini C, potasium, uye magnesium uye maviri maviri zvakaringana neye manhanga pie spice uye mini chokoreti machipisi anoshandiswa kutenderedza iyo flavour chimiro cheichi chinogutsa chakanyanya ().

Dzvanya apa kuti uwane yakazara recipe.

2. Pumpkin pie mapuroteni Smoothie

Smoothies ndeimwe yedzakanakisa nzira dzekurongedza zvinovaka-dense zvigadzirwa mune imwe pane-iyo-yekuenda chikafu.

Kuwedzera maprotein sosi kune yako smoothie kunobatsira kukuchengetedza uye kugutsikana pakati pekudya, sezvo protein inobatsira kunonoka kugaya uye inodzvinyirira mamwe mahormone anotyaira kunzwa kwenzara (,).

Iyi inonaka Smoothie recipe inosanganisa chando bhanana, manhanga purée, uye kudziya zvinonhuwira sesinamoni uye nutmeg kugadzira mubatanidzwa wakasviba une chokwadi chekukunda chero mudiki wepeki manhanga.

Uyezve, nati ruomba uye mapuroteni poda inowedzera simba rekukupa simba kubudikidza nezuva rako. Kana iwe uchishuvira imwe yekuwedzera kudya, kukanda mune mashoma esarudzo sipinashi kusimudzira kutora kwako folate, vhitamini C, uye carotenoid antioxidants (,).

Dzvanya apa kuti uwane yakazara recipe.

3. Nhanga pie chia pudding

Kana iwe uchitsvaga manhanga-ane flavour dhizeti iyo isingakupe iwe shuga yekuvhunduka, edza iyi manhanga pie chia pudding recipe iyo izere neine hutano zvigadzirwa.

Mbeu dzeChia - nyeredzi yeiyi dhishi - haingopa chete sosi yakanaka ye fiber asiwo mafuta ane hutano, mapuroteni, mavitamini, uye zvicherwa ().

Uyezve, kumwe kutsvagurudza kunoratidza kuti kudya mbeu dzechia kunogona kubatsira kudzikisira kuzvimba uye neBP uye huwandu hweshuga yeropa (,).

Uyezve, iyi yekubheka haigone kuve nyore kugadzirira. Zvese zvaunoda kuti ugadzire zvinotapira izvi ndezvomusanganiswa, musanganiswa, nemidziyo yekuchengetera kuti chia pudding yako ive nyowani mufiriji kusvikira yagadzirira kunakirwa.

Dzvanya apa kuti uwane yakazara recipe.

4. Paleo manhanga zvinonhuwira muffin

Chinyakare manhanga muffin anowanzo kuve akakwirira mushuga uye mashoma mumapuroteni uye fiber. Nekudaro, iwe unogona kugadzira inonaka uye ine hutano manhanga muffin nekukwirisa kunze zvishoma zvigadzirwa.

Kuwedzera iyo fiber uye mapuroteni zvemufini yako zvinoita kuti zvinyanye kugutsa uye zvinogona kubatsira kudzikisa nzara yako mwero zuva rese ().

Iyi manhanga muffin recipe inoshandisa hupfu hwekokonati kuputira iyo fiber zvemukati uye mazai akazara kurongedza mapuroteni nemafuta ane hutano mune izvi zvinonaka asi zvine hutano zvakabikwa zvinhu.

Aya ma muffin anogadzira chikafu chinovaka kana iwe uchinge uchinge uchinge uchinge uchinge uchitapira manhanga kurapa.

Dzvanya apa kuti uwane yakazara recipe.

5. Creamy yakagochwa manhanga muto

Iyo inonaka manhanga muto isarudzo yakanakisa yekugutsa kushuvira kwekudya kunonaka.

Uyezve, kusarudza kudya muto panzvimbo peakoriori zvakanyanya chikafu senge machipisi kana makuki inogona kunge iri sarudzo yakanaka yekuita kuti udye zvishoma pakudya kunotevera.

Kumwe kutsvagurudza kwakaratidza kuti kudya muto usati wadya kunogona kubatsira kudzikisa kudya kwecalori, izvo zvinogona kubatsira avo vanotarisa kuti vatore mashoma macalorie (,).

Iyi yekubheka inosanganisa zvinovaka muviri senge manhanga akachekwa, gariki, hanyanisi, maorivhi, zvinonhuwira, uye akazara mafuta mukokonati mukaka kugadzira muto unotapira, unogutsa.

Chengetera muto mumabhodhoro egirazi akaparadzaniswa kumba kana kubasa kuitira kuti uve nechikafu chekudya chinovaka ruoko parunenge nzara yarova.

Dzvanya apa kuti uwane yakazara recipe.

6. Vegan manhanga chokoreti inopisa

Kunyangwe mukombe wecocoa inopisa inogona kunge iri imwe yezvinwiwa zvinonyaradza zvakanyanya, akawanda akagadzirwa pre-akagadzirwa chokoreti musanganiswa anowanzo zadzwa nezvinhu zvisina hutano senge high-fructose chibage sosi.

Neraki, kugadzira yakanaka vhezheni inopisa chokoreti inokurumidza uye yakapusa. Uyezve, kugadzira chokoreti inopisa inogadzirwa pamba inokutendera kuti uwedzere zvinwiwa zvakasiyana mumusanganiswa - kunge manhanga.

Iyi vegan inopisa chokoreti recipe inoshandisa chaiyo manhanga purée, almond mukaka, cocoa poda, sinamoni, nutmeg, mavhavha, uye maple sirasi kugadzira iyo inorota manhanga-flavored inopisa chokoreti iyo yakakwana kune inotapira-inonaka tudyo.

Iyo manhanga purée inowedzera kuwedzera kuwedzera mavitamini nemaminerari apo cocoa inopa sosi yakanaka kwazvo ye flavonoid antioxidants ine simba, iyo inogona kubatsira kuvandudza mashandiro epfungwa zvinoenderana nezvimwe zvidzidzo ().

Dzvanya apa kuti uwane yakazara recipe.

7. Nungu manhanga akarungwa manhanga mbeu

Nhanga mbeu inonamira-dense, inoshanduka-shanduka, uye inotakurika, ichivaita sarudzo yakasarudzika yehutano hwakanaka, pa-iyo-yekuenda.

Mbeu dzemanhanga dzakakwirira mumamineral magnesium, ayo anodikanwa pamabasa mazhinji akakosha mumuviri, senge kushomeka kwemhasuru, shuga yeropa uye kumanikidzwa kweropa, kugadzirwa kwesimba, uye kugadzikana kwehutano hwemabhonzo (,).

Kunyangwe mhodzi dzemanhanga dzichinaka kana dzikadyiwa pachena, ino kamukira inokaruza kunhuwirira kwavo nekuwedzera chidimbu chekutapira kubva kumazizi maple uye kuravira kwekudziya kubva kunungu manhanga pie.

Edza idzi mhodzi dzemanhanga pachena kana kuzvibatanidza nemaapuro akaomeswa, coconut isina kutapirwa, uye walnuts yemusanganiswa unetsitsi.

Dzvanya apa kuti uwane yakazara recipe.

8. Nungu manhanga pausiku oats

Kunyangwe oats eusiku anowanzo kudyiwa kwekudya kwemangwanani, ivo zvakare vanoita yepamusoro-notch tudyo sarudzo.

Manheru oats akakwana kune vanhu vanofinhwa zviri nyore, sezvo dhishi iri rinogona kugadzirwa nezve chero chinongedzo, kusanganisira manhanga.

Iyi inonaka yeusiku oats recipe inogadzirwa nemanhanga purée, yogati yechiGreek, mukaka wealmond, oat yakakoswa, mhodzi dzechia, nezvinonhuwira zvakaita sevhu yepasi.

Kuwedzerwa kweiyo yoghurt yeGreek inowedzera mapuroteni ezvinyorwa zvekudya zvinonaka izvo zvine chokwadi chekuchengetedza iwe kugutsikana kwemaawa. Kana iwe uchishuva yekuwedzera yekuzadza chikafu, pamusoro pehusiku hwako oats nenzungu dzakatemwa, mhodzi, michero yakaomeswa, kana coconut isina shuga ().

Dzvanya apa kuti uwane yakazara recipe.

9. Yakakangwa garlic uye rosemary manhanga hummus

Hummus idhibhi inogutsa kwazvo, inovandudzika inogona kubatanidzwa nezvose zvinonaka kana zvinotapira. Chikamu chakanakisa nezvekugadzira hummus ndechekuti iwe unogona kuwedzera chero izvo zvigadzirwa moyo wako - kana mudumbu - zvishuwo.

Iyi hummus recipe inoroora zvinonaka zvinonaka zvegoriki yakakangwa, rosemary, uye manhanga uye anozviputira mune chimwe chinonaka, chikafu-chakakora dhiza chinogona kunakidzwa chero nguva yezuva.

Kunze kwekunaka, izvo zvinongedzo mune ino recipe zvinounza zvimwe zvinonakidza zvehutano mabhenefiti. Semuenzaniso, gariki ine yakasimba sulphur makomponi ane immune-inosimudzira, anticancer, uye anti-kupisa zvivakwa ().

Uyezve, rosemary mishonga yemushonga inewo anti-kupisa uye antioxidant zvivakwa, ichiita ichi chinongedzo musanganiswa zvakanyanya kubatsira kune hutano hwako hwese ().

Pamusoro pezvo, hummus yakazara ne fiber, mapuroteni, mafuta ane hutano, calcium, magnesium, uye folate, ichiita sarudzo yakasarudzika ().

Dzvanya apa kuti uwane yakazara recipe.

10. manhanga Spice almond butter

Kunyangwe mamwe marangi emuti wenutututi akasvetukira pane manhanga spice ngoro uye achipa zvigadzirwa zvemanhanga, kugadzira rako manhanga spice nut butter kumba kuri nyore uye kunogona kubatsira kukuchengetedza mari.

Maamondi ane hutano hwakanyanya uye akazara nemapuroteni uye mafuta ane hutano. Ongororo dzakawanda dzakaratidza kuti kudya maarumondi kunogona kukubatsira kuti urambe uine huremu hwakanaka, kuvandudza hutano hwemwoyo, uye kugadzirisa mashuga eropa (,).

Iyi manhanga spice almond butter pairi zvakanaka nemhando dzakasiyana dzezvikafu zvekudya zvine hutano, zvinosanganisira maapuro akachekwa, vana karoti, kana mapainini machipisi. Inogona zvakare kushandiswa sechinhu chinonaka chekucheka oatmeal, yogati, kana chidimbu chakakora chechingwa chemanhanga.

Uyezve, iyi nzira yakapfava sepie uye inongoda maamondi, manhanga akachekwa, manhanga epaini, sinamoni, mapira manyuchi, munyu, uye processor yezvikafu.

Dzvanya apa kuti uwane yakazara recipe.

Chinokosha

Kunyangwe akawanda manhanga-akanakidzwa mapepa uye zvekudya-zvakatengwa muchitoro zvine zvigadzirwa zvisina hutano, zvakagadzirwa zvekugadzirira, manhanga-akazadzwa pane ino runyorwa akazara nekuravira uye anoshandisa zvigadzirwa zvinokurudzira hutano hwakazara.

Uyezve, iwo mabikirwo akanyorwa pamusoro akagadzirwa nezvishoma zvigadzirwa uye zviri nyore kugadzira - kunyangwe kune vasina ruzivo mukicheni.

Nguva inotevera paunosangana nechishuwo chemanhanga-akazara marapiro, izvi zvinogutsa asi zvine hutano manhanga mabikirwo emabiko akakufukidza.