Izindlela zokupheka eziyi-12 ezinhle kakhulu ongazenza ngembewu ye-chia

Ingabe usukulungele uhambo “olunempilo”? Ingabe ufuna izindlela zokupheka zangempela ezizonikeza umzimba wakho yonke inhlalakahle ewufanele? Uyawazi lo mkhuba omusha obizwa nge-chia?

Njengawo wonke umuntu, ngicinge ku-inthanethi ukuze ngithole izindlela zokwenza ngcono impilo yami nokudla kwami ​​futhi ngathola isilo esincane esinelukuluku okuthiwa imbewu ye-chia.

Nganginokungabaza ekuqaleni kodwa ngazama futhi ngathola izinzuzo ezimangalisayo zalezi zimbewu ezincane.

Ngikukhethele Ukupheka kwe-12 lokho kuzovusa ama-taste buds ngenkathi kukufundisa ukuthola ukudla okunempilo.

Kodwa okokuqala, iyini imbewu ye-chia?

Kuthiwani ngokwazi le mbewu encane ye-chia isuka eMexico nasePeru? Lesi sitshalo esivela emndenini we-sage, esibizwa ngokuthi "Kia", sasivele sithandwa kakhulu ezinkulungwaneni zeminyaka edlule ngama-Aztec namaMeya.

Babewudla nsuku zonke becabanga ukuthi wawubanika amandla angokomzimba nokuhlakanipha.

Ukudla okuphezulu, i-chia inothe nge-omega 3, amaprotheni, i-fiber, i-lipids, ama-antioxidants futhi ayinayo i-gluten. Le mbewu encane emnyama, ebukeka njenge-poppy, inezinto ezimangalisayo zokwelapha. (1)

Inzuzo eyinhloko ye-chia umphumela wayo wokucindezela ukudla. Ngakho-ke cha, akuyona inzalo eyisimangaliso ezokwenza ulahlekelwe isisindo, kodwa umphumela wayo wokusuthisa uzokusiza kakhulu ukuba unciphise izifiso zakho ezincane.

I-Chia inconywa ikakhulukazi kubasubathi ngoba iwumthombo wamandla olawula ushukela futhi ikhuthaza ukugeleza kwamanzi ukuze kutholakale imisipha engcono.

Izindlela zokupheka ezinhle kakhulu ezinembewu ye-chia

Inzuzo nge-chia ukuthi ingakwazi ukugcwalisa cishe noma yisiphi isidlo. Ukuqinisekisa ukudla kwansuku zonke (akukho ngaphezu kwe-2 tbsp), uma ungenaso isikhathi sokuyifaka ku-recipe, mane ungeze ku-yogurt, isobho noma isaladi.

Ukuze uthole isidlo sasekuseni sompetha, ngenza “iphalishi lasebusuku” nge-chia. Ngobusuku bangaphambili, ngilungiselela cishe u-40g we-oatmeal kanye nethisipuni ye-chia enkomishini, ngimboze ngobisi futhi ngivumele ukuma efrijini.

Ngakusasa ekuseni, ngathola iphalishi elincane engalifaka uju kanye ne-voila.

Kodwa ngeke ngisakwenza udikibale futhi ngiphakamisa ukuthi uthole ndawonye ukuthi yiziphi izindlela zokupheka esingazilungisa ngalezi zinhlamvu ezincane.

Amaresiphi amnandi

Ama-chia puddings

noma ubisi lwemifino ozikhethele lona noma isiraphu ye-maple, isiraphu ye-agave

• Hlanganisa izipuni ezimbili zembewu ye-chia no-2 ml wobisi lukakhukhunathi (noma ubisi lwemifino ozikhethele lona) kanye ne-tsp engu-200 yoju (noma isiraphu ye-maple, isiraphu ye-agave).

• Hlela ama-verrine amabili, ake ume efrijini amahora ambalwa

• Engeza izithelo ozikhethele phezulu. Injabulo emsulwa!

Ama-muffin kashokoledi nama-chia seed

• Hlaba 2 ubhanana ovuthiwe endishini

• Faka amaqanda ama-2 uhlanganise kahle

• Faka u-220 g kafulawa, 40 g ushukela, 2 wezipuni chia, 1/2 sachet of baking powder, 1 ithisipuni 100% cocoa powder uhlanganise.

• Thela kumathini e-muffin 180 ° C Th.6 cishe imizuzu engama-25.

Amabhola Amandla

• Xuba ama-250 g amadethi kanye no-2 wezipuni wamafutha kakhukhunathi uze uthole unamathisele.

• Bese wengeza u-2 wezipuni zembewu ye-chia, u-80 g we-oatmeal futhi kuye ngokunambitha kwakho ama-alimondi, ama-cashews, ubhekilanga noma imbewu ye-squash, njll., inqobo nje uma isamba sembewu sizungezile. 180 g.

• Hlanganisa konke ukuze uthole inhlama enhle oyobe ususebenza ngayo ukwakha amabhola.

• Njengoba ufisa, gingqa lawa mabhola ngembewu kasesame, kakhukhunathi ogayiwe noma u-100% we-cocoa chocolate powder.

• Wabeke esiqandisini amahora ambalwa bese uwagcina ebhokisini elingangeni moya cishe amasonto amathathu. Yidla i-scoop ekuseni noma ngaphambi komdlalo, zilungele ukukhulisa amandla akho kodwa futhi zimnandi kakhulu ukuze ungabi nomhawu kakhulu. (3)

Ama-pancake anempilo anembewu ye-chia

Kubantu ababili:

• Faka i-blender 1 isipuni se-oat bran noma njengami, hlanganisa i-oatmeal ukuze uthole impushana, amaqanda ama-2, ubhanana ovuthiwe o-2, izipuni ezimbili zembewu ye-chia kanye ne-baking powder eyodwa.

• Hlanganisa yonke into kuze kutholakale unamathisele we-homogeneous.

• Shisisa i-pan yakho, engeza amafutha kakhukhunathi bese uthela ukulungiswa

• Thela amakhekhe ngesiraphu ye-maple noma uju, engeza isithelo futhi nasi isidlo sasekuseni esijabulisayo nesingenacala.

Ibhotela lamantongomane namakhukhi embewu ye-chia

• Endishini yesaladi, hlanganisa u-220 g webhotela lamantongomane, elicolekileyo noma elibushelelezi ngokuthanda kwakho, isipuni esingu-1 sempushana kakhokho engenaswidi, isipuni esingu-1 sembewu ye-chia neqanda.

• Yakha amabhola amancane, uwafake kancane bese uwabeka ebhodini lokubhaka elihlanganiswe nephepha lokubhaka.

• Cishe amaminithi angu-10 ku-180 ° C. Ithiphu yami encane: khipha amakhukhi akho kuhhavini ngenkathi esathambile kancane.

  Amakhukhi aqina ngokushesha lapho epholisa ngakho-ke uma ulinda aze abe nzima ngesikhathi sokubhaka ngeshwa uzogcina usunamaphevu angenakudliwa.

Mncane wami Ukukhohlisa

I-chia granola

i-cashew, i-pecan, njll.

• Endishini yesaladi, hlanganisa u-100g we-oatmeal, u-20g wama-alimondi, u-20g wama-walnuts (i-cashew, i-pecan, njll.), i-tbsp engu-1 yembewu ye-chia, i-tbsp enkulu yoju no-1 wezipuni zamafutha kakhukhunathi.

  Uma ukulangazelela ushokoledi kuza ukuze kukukitaze ama-taste buds wakho, futhi engeza ama-chips ambalwa kashokoledi amnyama.

• Beka ukulungiswa ebhodini lokubhaka elimbozwe ngephepha lokubhaka, cishe imizuzu engu-15 ku-180 ° C.

• Vimbela ama-granola okuhweba nama-muesli agcwele ushukela nezithasiselo eziphambene nalokho otshelwa kona. Okwenziwe ekhaya kungcono kakhulu, akunjalo?

Amaresiphi amnandi

Amadombolo emifino anembewu ye-chia

Ngama-meatballs angu-16

• Sika ama-eggplant angu-3 phakathi, unqamule inyama, gcoba ngamafutha omnqumo kanye nemizuzu engama-30 kuhhavini engu-180 ° C.

• Okwamanje, cwilisa izipuni ezimbili ze-chia ku-2 wezipuni zamanzi imizuzu eyi-3

• Endishini yesaladi, hlanganisa inyama yama-eggplant no-2 tbsp we-tomato puree, u-60g we-oatmeal, u-45g wezinkwa zesinkwa, u-garlic ocindezelwe, u-anyanisi oqoshiwe, usawoti, upelepele bese ubeka eceleni imizuzu engu-20 efrijini.

• Yakha ama-meatballs ozowafaka ngobumnene ku-tomato sauce ehlotshiswe ngamakhambi aseProvence.

Ipeni elinemithende elinezinhlamvu ze-chia

• Pheka ama-400 g we-penne rigate bese uwakhipha.

• Epanini lokuthosa, engeza amafutha omnqumo, i-pasta kanye ne-100 g ye-arugula ehlutshiwe. Xuba bese uvumela ukuba ubilise iminithi elingu-1.

• Gcoba izipuni ezi-2 zembewu ye-chia ku-3 wezipuni zamanzi imizuzu eyi-10.

• Faka imbewu kumxube wepenne ne-arugula. Usawoti, pepper bese uxuba. Susa ekushiseni bese ufafaza iParmesan.

I-salmon steak ethosiwe enembewu

• Esitsheni, hlanganisa u-1 tbsp lwesinaphi no-2 wezipuni zamafutha omnqumo.

• Gcoba ama-salmon steaks angu-4 ngale ngxube bese uwagoqa engxubeni yezipuni ezimbili zikasesame no-2 wezipuni zembewu ye-chia, ucindezele phansi kahle ukuze ingxube ibambe.

• Bhaka isidlo kuhhavini ku-220 ° C. Isiphakamiso esincane: sebenzisa lesi sidlo nge-tagliatelle, izaqathe kanye ne-zucchini ukuze uthole ukudla okunempilo kakhulu.

Isiphakamiso esincane

I-Zucchini flan enembewu

• Sika u-1 kg we-zucchini ube yizingcezu ezincane kakhulu usebenzisa i-mandolin bese upheka imizuzu engu-10 emanzini anosawoti.

• Endishini yesaladi, hlanganisa u-anyanisi, i-tbsp engu-1 yamafutha omnqumo, i-parsley, amaqanda ama-3 no-250 g we-mascarpone.

• Esitsheni sesikwele, faka i-zucchini ekhanyisiwe bese uthela ingxube yeqanda.

• Fafaza yonke into ngo-4 tbsp imbewu ye-chia bese ubhaka imizuzu engama-30 ku-180 ° C.

I-pancake yamazambane nge-chia

• Endishini yesaladi, vala izipuni ezi-4 zembewu ye-chia ngenkomishi yamanzi futhi uyeke zikhukhumale.

• Phakathi naleso sikhathi, pheka amazambane amakhulu ama-2, ake aphole, uwacwebe futhi uwahlanganise.

• Hlanganisa amazambane, imbewu ye-chia, i-parsley ne-30 g ushizi ogayiwe.

• Gcina imizuzu engu-30 efrijini.

• Yenza ama-pancake bese uwashisa emafutheni omnqumo.

Boulghour noma chia

• Gcoba 2 wezipuni we-chia emanzini cishe imizuzu engama-30.

• Pheka i-bulgur cishe imizuzu engama-20, yikhiphe bese uvumela ukuthi ipholile.

• Endishini, hlanganisa i-chia ekhanyiwe kanye ne-bulgur ekhanyiwe, bese ufaka i-mint, i-parsley, i-chives, u-anyanisi o-1 kanye nesandla esincane se-arugula.

• Usawoti kanye nopelepele, engeza i-dash yejusi kalamula kanye nedeshi yamafutha omnqumo.

• Njengesiqalo noma njengokuphelezela, kuqinisekisiwe impumelelo nezivakashi zakho.

Amanzi kanye nembewu ye-chia yesiphuzo sokuphila kahle

Amandla embewu ye-chia akagcini ekudleni kwakho njengoba lezi zintokazi nazo zizimema engilazini yakho yamanzi.

Uma uqala impilo “enempilo,” sikhuluma nawe kakhulu “amanzi e-detox“, Uyazazi lezo ziphuzo ezinamanzi nezithelo ezintsha noma amakhambi? Kodwa uke wezwa ngale recipe encane yembewu ye-chia?

Iresiphi yebhonasi encane, ukuzithokozisa kwakho.

Hlukanisa kusha

• Engilazini enkulu yamanzi, faka i-tbsp engu-1 yembewu ye-chia, hlanganisa futhi uyeke ime imizuzu emi-5.

• Bese wengeza ijusi lemon eyodwa noma 1/2 lemon kanye 2 clementines.

• Bese wengeza isipuni esingu-1 sesiraphu ye-agave noma uju bese uxuba futhi.

• Ake ume imizuzu engu-10 bese wengeza ama-ice cubes ukuze ujabulele. (4)

Njengamanzi e-detox, kungenzeka ukuthi ungeze zonke izithelo ozithandayo endaweni yakho ihlukaniswe kabusha. Isibindi sokusebenzisa ama-flavour amasha!

Njengoba ubonile, imbewu ye-chia inezinzuzo ezingenakubalwa emzimbeni wakho. Uma nje ungeqi izipuni ezi-2 ngosuku, zingakuholela kuleyo mpilo “enempilo” oyifunayo.

Wonke lawa maresiphi angumbono nje futhi kukuwe ukuthi uvumele umcabango wakho ugijime. Vumela ubuhlakani bakho bugijime futhi bushintshe izitsha. Uma kunento eyodwa okumele uyikhumbule yilena: UKUJABULISA!

Izincomo zokugcina ezincane:

Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber, lapho uqala ukudla i-chia, ungase uzwe ubuhlungu obuncane besisu (isifo sohudo). Ungangabazi ukunciphisa ukusetshenziswa kwakho uma inkinga iqhubeka.

Futhi khumbula ukuthi sikhuluma ngembewu ngakho-ke, i-chia idangele kakhulu kubantu asebevele benenkinga yokungezwani komzimba kwezinye izimbewu noma amantongomane.