Zokupheka imbewu chia: ukulungiswa ko izitya elula okumnandi

Ngokuqinisekileyo elowo kuni ubuncinane kanye weva imbewu trong. Ezi iinkozo zinobude emangalisayo luncedo emzimbeni womntu. Ukuba ibe isixa esikhulu antioxidants, okunamafutha acid, ifayibha, calcium ziiprotein. Ngoko ke, ukuba ezisetyenziswa kakhulu ukupheka. Kubo ukulungiselela smoothies, dessert, oatmeal kunye burger. In nqaku namhlanje uya kufumana ezithile zokupheka umdla imbewu trong.

Iinzuzo kunye nomonakalo imveliso

Ngeemilo ummangaliso ezi iinkozo ezincinane ezaziwa yi-Aztec amandulo, eyayiphila kwiminyaka engamawaka emihlanu eyadlulayo. Noko ke, babesebenzisa Semena Chia belingana kunye nombona eziqhelekileyo. Zi- ukunambitheka ukukhanya Nutty kwaye ziqulathe eninzi magnesium, zinc, intsimbi, calcium, ifayibha kunye ziiprotein. Ngenxa ukwakheka yayo ekhethekileyo, ukuze zibe nefuthe kuyingenelo emzimbeni womntu.

ukusetyenziswa rhoqo ezi mbewu kunceda ukomeleza sifo, ukuphucula ulusu, ukunciphisa amazinga cholesterol niwuzalise amandla ezilahlekileyo. Bona Kucetyiswa ukuba badle abafazi abakhulelweyo kunye neembaleki abafumana umthwalo ethile. Ukuba zezona zona seswekile kunye aphephe ukomisa.

Contraindication nokusetyenziswa kwezi iinkozo ezizodwa inokuba ingxaki esinyini inyongo, isifo injeke kunye hypotension. Kwakhona, abafuni ukuba adle abantu uthatha imali ithinasi igazi abe lokugaya ebuthathaka.

Indlela yokusebenzisa Semena Chia?

Iiresiphi, aba bakhoyo apha ukwakhiwa ezineenkozo ezincinane, ukuze ezahlukeneyo ngamnye uya kufumana loo nto ukhetho lwakho. Kubo ukulungiselela gel amandla kunye neziselo ze midlalo. Ukuze benze oku, imbewu unyityilikiswa nobisi lwawo okanye amanzi eziqhelekileyo ushiye imizuzu elishumi. Ngeli xesha baya kuba ixesha ukondla ngenani elithandekayo ulwelo kwaye ngokupheleleyo ilungele ukusetyenziswa.

Kubo ukwenza ubisi emnandi isidudu, dessert kunye namakhekhe. Ukongeza, le mveliso kudla idityaniswe isuphu, salads, sauce, ipasta, inyama kunye nentlanzi izitya. Xa ukukwazi ijike ibe ubunzima gelatinous, ukuba abe isiseko esihle zonke iintlobo puddings.

apple ezithsayo

Le yenye zokupheka kakhulu umdla kunye imbewu trong. Ukulungiselela le dessert akayi kubangela ubunzima ngisho kwabo musa akunanto yakwenza ukupheka. It iqulathe bako ezilula yaye isempilweni. Ngoko ke, kunokwenzeka ukuba ukunyanga abantu abadala kuphela, kodwa abantwana. Ukuze wenze ezithsayo okumnandi, uya kudinga oku kulandelayo:

• 715 grams iswekile.
• 5 apile zivuthiwe.
• 50 iigrem abamhlophe iqanda.
• Couple amacephe zembewu trong.
• 8 grams agar-agar.
• 150 mililitha yamanzi.
• 10 grams ze vanilla yeswekile.

Njengabanye recipes ezininzi iimbewu chia, olu khetho ibandakanya presoaking le mveliso. Iinkozo kugalela amanzi ushiye kangangeyure. Ngokufanayo, iza agar-agar. Kodwa umandlalo yi kuphela imizuzu engamashumi amathathu anesihlanu.

Okwangoku, ungenza ntoni nge-apile. Iziqhamo bakhuphe undoqo, ndenzele eziko kwaye phehla blender. Xa okubizwa eliphuma yinxalenye lihle ngaphezulu lokuba zimele iswekile ekhoyo, imbewu vanilla kunye idumbile. Konke oku zize zicocwe bucala iyure. Ngoko kukho kancane busuka abelungu zamaqanda.

agar simanzi ithunyelwe umlilo kunye nobushushu. Xa unyityilikiswa ngokupheleleyo, kuye ngokugalelwa iintsalela zeswekile (malunga 480 grams), kunye zipholile. Ubunzima viscous zipholile batyhileka Apple sauce, bazibeke Umxhubi de meringue guquki. Lo mxube kwaphumela lihanjiswa kwingxowa khekhe kunye nefomu ezithsayo. iimveliso Kugqityiwe zisaseleyo, ukuba kwiiyure ezimbalwa ukugqiba Ukuqinisa.

crackers

Lo ngomnye umzekelo umdla ukulungiselela indlela Semena Chia (iresiphi nemifanekiso izitya ezifanayo ingabonwa ngezantsi). Ezi incasa crackers ifana kakhulu isonka bemveli. Ngenxa yesakhiwo kukho ukutya ezisezantsi-osidingayo, ukuba efanelekileyo kwabo ibambelela ukutya. Phambi kokuba uqale ukupheka, khangela, ekhoyo kwikhaya lakho:

• A iglasi imbewu trong.
• 20 iigrem nebheyizile.
• Icephe yobusi engamanzi.
• ½ ndebe woma iitumato.
• Couple amacephe of juice yekalika zendalo.
• A uwathandabuze.

Ngu mfanekiso zokupheka ezininzi ezifanayo kunye iimbewu chia, olu khetho kufuna kulungiselelwa preliminary le mveliso eyodwa. Iinkozo tixi emanzini om-1: 2 iiyure eziliqela. Njengoko aludumbanga, ukuba edibene namanye izithako nesiseko usebenzisa blender. Lo mxube yahlaliswa usasaze itreyi ze uyishiye imini. Ngosuku olulandelayo, crackers ziqwayitiweyo ngokupheleleyo ilungele ukusetyenziswa.

oatmeal

Le yenye zokupheka kakhulu elula isidlo sakusasa kunye imbewu trong. Gadudu esojiwe inikeza osidingayo ephantsi kakhulu. Ngoko ke, oko ngokupheleleyo eyifaneleyo yokudla. Ukuze ngokukhawuleza ukwakha isidlo sakusasa esempilweni kwaye ukukhanya, pre-khangela phaya kudala unayo yonke into oyidingayo ngokulula. Ngeli xesha, kuya kufuneka:

• 120 grams ye oatmeal.
• Couple amacephe of helium ngobuninzi imbewu trong.
• 350 mililitha yobisi-1%.
• A icephe yobusi.
• Cinnamon kunye vanilla.

Ubisi obuthelwe imbiza ezifanelekileyo wathumela emlilweni. Xa abile, oko obegalelwe uMofokeng umgrayo, nesinamon, vanilla kunye helium ubunzima leenkozo trong. Phambi kokuba ukucima ubushushu, cook isidudu ukuthumela ubusi ulwelo. Zonke kakhle kwaye susa ebushushwini. Ngesicelo esityeni ogqityiweyo ukongeza amaqunube ezintsha okanye amaqhekeza iziqhamo.

cutlets air

Sikunika umzekelo omnye ngaphezulu zokupheka custom nge imbewu chia (nemifanekiso izitya ezifanayo zifumaneka kule khosi wopapasho yanamhlanje). Ezi cutlets yemifuno esezantsi-osidingayo lufumaneka kuphela kuluncedo kakhulu, kodwa kakhulu nencasa. Ukuba kubekho isibane isakhiwo yobuciko incasa ekhethekileyo. Ngoko ke, mhlawumbi unomdla kwintombazana leyo akakulandeli nani yayo. Nawokulungiselela meatballs, uya kudinga oku kulandelayo:

• 100 grams zembewu trong.
• A iikherothi enkulu.
• 30 iigrem yekoriyandire.
• A pair kweti amacephe yomgubo ikumin.
• 100 grams ye tofu.
• Amahobe amacephe yamafutha omnquma.
• 50 iigrem sesame.
• pepper komhlaba netispuni.

Imbewu chia wagalela amanzi efudumeleyo ratio 1: 2 waza washiywa kucingwa ukuba iiyure ezimbini okanye ezintathu. Emva kweli xesha, kufuneka ube ijeli-like mass. Yenza cilantro zinqunqwe, iminqathe ya, umgubo, ikumin kunye tofu. Konke oku isuntswana yongeza ezinye ityuwa, ipepile kakuhle waxovula ngesandla. Olusuka kwisiphumo se uwathandabuze okuthambile off ngamaqhekeza amancinci, wabumba burger zabo paneer nabo sesame. Emva koko, lo twa imveliso bhaka, ithanjiswe ngamafutha omnquma, uwafake eziko. Ukubhaka nabo malunga namashumi amabini anesihlanu imizuzu.

omelette

Esi sidlo iya kuba omnye umzekelo obalaseleyo indlela yokwenza Semena Chia. Iresiphi of the omelet lulula kangangokuba lokuyivelisa yakhe elivisayo ngokulula. ukwenza le isidlo emnandi kwaye esempilweni, kuya kufuneka ixesha simahla kunye ngentwana nomonde. Ukongeza, ikhaya lakho kufuneka angafunyanwa:

• Chicken iqanda.
• A icephe imbewu trong.
• anyanisi Medium.
• Icephe ubisi lwenkomo.
• 50 iigrem isipinatshi.
• Ityuwa nayo nayiphi nobulawu.

Ngokwahlukileyo kwezinye zokupheka iimbewu chia, asiyi hlala nathi ngazo emanzini. Ngoko ke, ukuqala inkqubo lulandelayo kunye enza ukuba amaqanda. Kuba oku sahlukana kwisitya efanelekileyo, kudityaniswe ubisi phehla ezingenakuzanyazanyiswa ngokupheleleyo. Ulwelo ngenxa obegalelwe imbewu luncedo niwabele imizuzu engamashumi amathathu.

Okwangoku, uyakwazi isaphetha. Yento ethabathela ezinkozweni ese exolweni, ahlambe ze uyinqunqe ibe nemisesane isiqingatha ezingcakacileyo, Qhotsa de brown segolide. Esintsundu namatswele ekusasazeni ubunzima iqanda isipinatshi ezinqunqiweyo. Zonke ezi ufake ityuwa ethile, enongwe naziphi ubulawu iqhinga isiciko. Lungiselela i omelet kwi ubushushu ngomlinganiselo okwemizuzu embalwa.

panna ngodongwe

Le yenye zokupheka best dessert kunye imbewu trong. Ukulungiselela ukuba ilula. Kodwa inkqubo kuthatha ixesha elininzi, ngoko ke kufuneka uqale kuphela xa akuyi uthathe ixesha lakho. Ukuze wenze oku kufuneka:

• 3 amacephe chia iinkozo.
• 100 mililitha Anut ubisi.
• Icephe yobusi engamanzi.
• ½ netispuni vanilla.

Lo ngomnye umzekelo ocacileyo zokupheka iimbewu chia, ongazifuniyo amanzi. Kulo mzekelo, ingqolowa wathulula ubisi nut, kwakunye ephikisanayo kunye zisuswe bucala iiyure ezimbalwa. Emva kweli xesha, xa ubunzima ngenxa wongeze ubusi zendalo vanilla. kwakhona Zonke wayixova nokuthumela efrijini. Malunga ezimbini kweeyure kamva, dessert unako ukukhonza.

Pudding ne mango isongo

Iilekese abathandi baya kunandipha olu guqulelo lwe zokupheka imbewu ka chia. Pudding, eyenziwe ubuchwepheshe echazwe-ngezantsi, kuvela aku- lula kwaye emnandi. It ayiqulathanga i gram enye kwisigcinakaliso ngumntu, ngoko ikwenzela, kodwa isizukulwana esitsha kuphela abadala. Ukuze alungiselele pudding mango kwangaphambili ithathe ukunakekela, ngexesha elifanelekileyo ngokulula bafumana:

• 4 amacephe chia iinkozo.
• 1.5 iikomityi mango yintlama.
• ½ netispuni vanilla.
• 100 mililitha inkomo kunye nobisi lwawo.
• iglasi yamanzi.
• A icephe iswekile.
• Uwathandabuze hazelnuts batyumke.

Mango komhlaba ido- kwindawo blender, wongezelela ngcembe amanzi. Ubunzima obubangela, esifana ukuyondelelana kwendlela a sauce ngokwaneleyo kwintsunguzi, kusasaza izibuko ukuze bazaliswa yi kuphela kwisithathu enye, uze uthumele efrijini.

Kwisingxobo esahlukileyo, oludibanisa nobisi lwawo nenkomo. Kukho kwakhona ukufaka iswekile kunye vanilla. Bonke ivuse kakuhle kwaye ugalele kubangela ulwelo trong okuziinkozo. Xa ubunzima sikhula ngokwaneleyo, wazalisa nkulu mango okubizwa kwaye kususwa kwakhona efrijini. Ngeli xesha, iiyure ezimbalwa, kodwa kungcono - ubusuku. dessert Ready ke ezihonjiswe amagqabi zetyeleba afefe hazelnuts ezinqunqiweyo.

berry pudding

Le dessert nje ngeyona emnandi, kodwa iluncedo kakhulu. Ngu mfanekiso namanye recipes ezininzi pudding kunye imbewu chia, luquka ukusetyenziswa components eliphantsi ezifumaneka lula iindleko. Ukuze wenze oko, kuya kufuneka:

• 3 amacephe zembewu trong.
• 250 mililitha lobisi-1%.
• 150 grams ye naziphi amaqunube ezintsha.
• 150 mililitha iyogurt Greek.
• A uwathandabuze vanilla na nangoku.

imbewu chia uthulule ubisi nilishiye libe imizuzu engamashumi amabini, likuxhoxhela amaxesha ngamaxesha ungakhohlwa kubo. Ide imbewu adumbe, unako ukwenza amaqunube. Bona wahlamba, ukucocwa ngamagqabi eseleyo kwaye triturated kunye iyogurt Greek zendalo. Kukho kwakhona ukufaka vanilla, nangoku kunye nobunzima ubisi-okuziinkozo. Zonke ngokucokisekileyo zize zibekwe ngeglasi ezintle.

Smoothie ne mai kunye zeagave incindi

Le isiselo emangalisayo nje ukuzalisa umzimba wakho iivithamini kubalulekile, kodwa kukunceda ukuncipha. Njengoninzi nezinye iiresiphi smoothies kunye iimbewu chia, olu khetho lubandakanya ukusetyenziswa iziqhamo ezininzi, hayi kuba kwisibandisi sakho apho. Ngoko ke, ngaphambi kokuba lo ethululwayo qiniseka ukuya evenkileni uze uthenge zonke iimveliso ezishiyiweyo. Ngeli xesha, kuya kufuneka:

• 4 mai zivuthiwe.
• apple okunencasa eluhlaza.
• lime yonke.
• Ugalele itispuni imbewu trong.
• A iglasi yamanzi abandayo.
• Isibini lamatispuni zeagave nencindi okanye ubusi.
• 4, iityhubhu umkhenkce.

Iinkozo ephalazwe kwisitya encinane wagalela icephe ngamanzi abandayo. Ngoxa negalimoya, ungathatha iziqhamo. Kiwi wahlamba, nyulu nasesikhumbeni, wabagawula kubini okanye yokuhlala. Wahlamba ukhululekile core apile kunye ugalele juice lime lwabo oluphumayo.

Kwisitya kukho blender ebizwayo ice iityhubhu. Kukho kwakhona wathumela izilayi apile kunye izilayi kiwi. Iziqhamo ukwanda phezu iimbewu zidumbileyo chia umgalele yonke iglasi yamanzi abandayo kunye zeagave nencindi. Blender cover enesiciko uze uzise kwimo yokusebenza. Phehla isiselo vitamin elizayo kuqala ngesantya esisezantsi, ngokuthe ngcembe ukwandisa isantya.

muffins

Le iresiphi ujika phandle ukukhanya namakhekhe ukutya nokuthantamisa. Lokulungiselela wayo kufuneka amacandelo ezilula yaye zibiza kakhulu, ezo ethengiswa naliphi na isebe evenkileni. Phambi gama axovula intlama, utshekishe ukuba ngaba unazo busondele;

• A indebe kwekota oatmeal okanye wonke-ingqolowa umgubo.
• 40 mililitha isiraphu maple okanye ubusi langoku.
• A indebe kwikota apile sauce.
• 140 mililitha yobisi womamangile.
• Half indebe imbewu lwerharnate.
• Anetispuni yesoda yokubhaka.
• A indebe kwekota iimbewu chia kunye namafutha omnquma.
• A uwathandabuze yolwandle.

Kwesinye isitya esikhulu ukudibanisa ityuwa, nesoda yokubhaka kunye nomgubo. Naso Kongezelelwa applesauce, namafutha omnquma, ubisi-amangile, engamanzi yobusi okanye isiraphu maple. Yonke ke zixutywe kakuhle de eyohlobo olulodwa.

In ubunzima ngenxa ukongeza imbewu nemirharnati kunye Semena Chia. Sekunjalo yashukunyiswa kwakhona. Le ntlama ogqityiweyo zibekiwe kwi formochkam kangangokuba abazange bahlutha encotsheni, wazibeka lezonka osuke. muffins ezinjalo kubhakwa ngokusebenzisa izidanga ikhulu elinamanci asithoba kwi ngekota ubuncinane yeyure.