m.
1. Indaba yokunambitha
Ezinhlanyelweni zefilakisi, ukunambitheka kuyabonakala, okune-nutty kancane, futhi kumbewu ye-chia, kucishe kungabonakali. Ngakho-ke, okokuqala kusetshenziswe kangcono ezitsheni ezizocutshungulwa ngokushisa futhi zibe nokunambitheka kwazo okuqinile, kanti lezi zokugcina kufanele zigcinelwe izitsha ezicwengekile neziluhlaza (isibonelo, izithelo ze-smoothies). Uma ungafuni ukubona noma ukuzwa ukunambitheka kwembewu emkhiqizweni wokugcina nhlobo, bese uthenga i-chia emhlophe - lezi zimbewu zizobe zingabonakali futhi zingabonakali, kuyilapho zigcina izimfanelo zazo ezizuzisayo.
2. Esikhundleni samaqanda
Ikhilogremu eyodwa yefilakisi noma imbewu ye-chia ithatha indawo yamaqanda angaba ngu-40! Zombili lezi zinhlamvu zenza imisebenzi eyinhloko yamaqanda ku-recipe ye-Culinary: zibopha futhi zimanzise isidlo, ngaphezu kwalokho, zivumela ama-pastries ukuba avuke. Futhi konke lokhu ngaphandle kwe-cholesterol embi.
Ukushintsha iqanda elingu-1:
1. Ukusebenzisa umshini wokugaya ukudla noma udaka (uma uthanda ukucubungula ngesandla), gaya isipuni esingu-1 sefilakisi noma imbewu ye-chia. Khumbula ukuthi uma imbewu ye-chia ingadingi ukuchotshozwa (izogaywa ngokuphelele noma kunjalo), khona-ke imbewu yefilakisi engagqwali ayidonswa ngumzimba (kodwa-ke, akufanele ukwenzele lokhu esikhathini esizayo, ukucubungula imbewu eningi. ngesikhathi esisodwa - lokhu kunciphisa impilo yabo yeshalofu, njengoba imbewu iqukethe amafutha.Uma usagaya imbewu ukuze isetshenziswe esikhathini esizayo, khona-ke isisindo esiphumela kufanele sigcinwe esitsheni sepulasitiki esingangeni moya efrijini noma okungenani esiqandisini).
2. Hlanganisa isisindo esiphumela nezipuni ezi-3 zamanzi (noma olunye uketshezi ngokusho kweresiphi) - njalo ekamelweni lokushisa. Lokhu kuzoqala inqubo ye-gelling yengxube yethu "yemilingo". Ake ume imizuzu engu-5-10 kuze kube yilapho kwakheka i-jelly enkomishini, efana neqanda elihlaza elishayiwe. Lokhu kuzoba i-ejenti ebophayo ku-recipe.
3. Okulandelayo, sebenzisa le “jeli” eresiphi njengoba ubungenza ngeqanda elisha.
3. Esikhundleni sebhotela yemajarini
Izindlela zokupheka eziningi zemifino kanye ne-vegan zibiza uhlobo oluthile lwebhotela noma i-vegan margarine. Futhi aqukethe inqwaba yamafutha agcwele, angenampilo nhlobo ... Futhi lapha futhi, imbewu yefilakisi ne-chia iyasiza! Aqukethe i-omega-3s, uhlobo lwamafutha olunempilo, okuyilokho esikudingayo.
Ngokuya ngeresiphi, imbewu ingashintshwa ibe ingxenye noma yonke inani elidingekayo lebhotela noma imajarini. Ngaphezu kwalokho, lapho upheka ngemuva kokushintshwa okunjalo, umkhiqizo uzoba nsundu ngokushesha. Ngezinye izikhathi uzodinga futhi ufulawa omncane ku-iresiphi, ngoba. imbewu futhi kanjalo anikeze ukungaguquguquki kahle aminyene.
1. Bala ukuthi zingaki izimbewu ezishintshayo ozidingayo. Uhlelo lokubala lulula: uma ushintsha yonke ibhotela (noma imajarini) ngembewu, bese uphindaphinda inani elidingekayo ngo-3: okungukuthi imbewu kufanele ithathwe ngevolumu izikhathi ezi-3 ngaphezu kwamafutha. Ithi, uma iresiphi ithi izinkomishi eziyi-13 zamafutha emifino, bese wengeza inkomishi yonke ye-chia noma imbewu yefilakisi esikhundleni salokho. Uma unquma ukushintsha uhhafu kawoyela ngembewu, ungaphindaphindi inani ngo-3, kodwa uhlukanise ngo-2: yithi, uma iresiphi yokuqala yayinenkomishi eyodwa yebhotela, sithatha izinkomishi eziyi-1 zebhotela nezinkomishi eziyi-12 zembewu. .
2. Ukwenza ijeli, thatha izingxenye ezingu-9 zamanzi kanye nengxenye engu-1 yembewu echotshoziwe, uxove epanini noma endishini. Futhi, udinga ukuvumela ingxube ime imizuzu engu-10 ukuze wenze "i-jelly".
3. Okulandelayo, pheka ngokuvumelana neresiphi. Uma ushintshe ingxenye yebhotela ye-margarine kuphela - udinga ukuxuba ibhotela nembewu - bese upheka sengathi akwenzekanga lutho.
4. Esikhundleni sikafulawa
Imbewu egayiwe yefilakisi noma ye-chia ingashintsha enye kafulawa eresiphi ngenye indlela enempilo, futhi ikhulise okuqukethwe kwekhalori kanye nenani lokudla okunempilo komkhiqizo. Indlela evamile yokwenza lokhu ukufaka esikhundleni sikafulawa we-14 ku-recipe nge-flax noma imbewu ye-chia, futhi lapho iresiphi ithi "thatha inkomishi engu-1 kafulawa", engeza kuphela izinkomishi ezingu-34 zikafulawa nezinkomishi ezingu-14 zembewu. Ushintsho olunjalo ngezinye izikhathi lungadinga ukulungisa inani lamanzi nemvubelo engeziwe.
5. Esikhundleni se-xanthan gum
Abantu abangezwani ne-gluten bayazi ukuthi bangayisebenzisa kanjani i-xanthan gum ekuphekeni: yisithako esinikeza ukuminyana ezitsheni ezingenayo i-gluten. Kepha ngenxa yezizathu zempilo, kungcono ukufaka i-xanthan gum esikhundleni sembewu ye-chia noma yefilakisi.
1. Ingxenye yokufaka imbewu esikhundleni se-xanthan gum ingu-1:1. Kulula kakhulu!
2. Hlanganisa i-1 ye-flax yomhlabathi noma imbewu ye-chia ku-blender nama-servings angu-2 amanzi. Isibonelo, uma iresiphi idinga izipuni ezi-2 ze-xanthan gum, sebenzisa izipuni ezimbili ze-chia noma imbewu yefilakisi kanye nezipuni ezi-2 zamanzi. Bese sigcizelela "i-magic jelly" yethu imizuzu eyi-4.
3. Okulandelayo, pheka ngokuvumelana neresiphi.
Imbewu ye-flax ne-chia izokwengeza ukunambitheka okukhethekile ezitsheni zakho zemifino noma ze-vegan! Lena indawo enhle kakhulu yamaqanda, ufulawa, ibhotela ne-xanthan gum, okuzokwenza ukudla kube nempilo futhi kuzuzise kakhulu!