Nutrition Highlights (pakushanda)
Maoriro - 290
Fati - 13g
Carbs - 39g
Puroteni - 9g
Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 5 (2 makiki maviri)
Sungira bhitch yemasinamoni ane moyo yakaisvonaka-anonhuwira uye iwe uchava neshoko kuti unakidzwe nevhiki rese yebasa (kana chikoro). Maviri aya aya ane makirogiramu 9 e-fiber uye 9 gramu emuprotini, ayo achakubatsira kuti uwedzere kuwedzera uye kuwedzerwa simba kana iwe ukatora mhando yeperiki kubva kumunharaunda wekudya kana hovha.
Zvokudya zvakagadzirwa neFiber- zvakakwana semichero yakazara, miriwo, michero, makungu, uye mbeu zvinobatanidza nehuwandu huripo hwekenza. Chimwe chezvibatsiro zve fiber ndezvekuti inobatsira kukurumidza 'kutenderera nguva yekufamba,' kana kuti kudya kwenguva yakareba sei kunotora kuti uende kuburikidza nehutano hwekudya, nekudaro uchichengeta "nguva dzose." Simba reSubha rinoputika mumvura kugadzira gel uye rinowanikwa muzvokudya zvakadai senyuchi, oats, maapuro, uye flaxseed. Izvi zvinogona kubatsirawo kuderedza ropa rose reku cholesterol maitiro kuburikidza nekuderedza "yakaipa" pasi-density lipoprotein (LDL) rudzi rwecholesterol. Vakawanda vakura vanoda mapurogiramu 25 kusvika ku38 emufibhi pazuva.
Zvimwe
- 2 miviri bhanana
- 1/4 mukombe almond butter
- 2 maspuniki sinamoni
- 2 tablespoons pasi flaxseed
- 2 makapu akaputika oats
- 1/4 kapu yakatekwa cranberries
- 2 tablespoons chia mbeu
Kugadzirira
- Preheat oven to 350F. Tora bheka pepa pepure pepa uye uise parutivi.
- Itai mabhanana mu blender uye musanganise kusvikira mvura-yakafanana.
- Wedzerai muarumondi wearumisi, firan, nesinamoni, uye fungidza kusvikira yakanyorova.
- Tumira kune ndiro huru ugovhenganisa mumashizha, makunguti akachekwa uye mbeu dzechia.
- Isa mufiriji yemaminitsi gumi nemaminetsi makumi maviri nemakumi matatu kuti uite musanganiswa kuti usimbise zvishoma.
- Ita musanganiswa mumakumbo gumi nemaviri-inch. Isa panzvimbo yekubheka pepa uye flatten. Bika kwemaminitsi makumi matatu, uchifambisa peji yekubikira pakati pekubika.
- Shumirai makisikiti nemukati wakachena wekofi kana tei kana tarefu yemukaka.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Panzvimbo pekushongedzeka kwekranberries, edza bherberries idzodzo kune rimwe bhero rinopesana ne-antioxidant, inonaya maapuro akachekwa echinhu chinokonzera, kana kukanda muzambiringa wemizambiringa kune imwe yakawanda yakaoma yakaoma michero yekugadzirisa.
Vitamini A-mupfumi wepukisi puree inobatsira zvikuru kubhanana nokuti vane maitiro akafanana akaoma kana akabatanidzwa uye akafukidzwa muzvinhu zvakabikwa.
Iwe unogonawo kushandisa 1 kapu pomekin puree panzvimbo yebhanana. Kana ukashandisa pikisi yakachena, iwe unogona kuwedzera mupunipuni yemapurosirasi nokuti pungu rinogona kunge risina kutapira sezvinoita bhanana.
Kubika uye Kushumira Mazano
Shandisa kiki yako yekasiki ine zvinyorwa zviviri zve "super seed" yekucheka oatmeal, kuwedzera kune smoothies, kana kushandiswa muzvigadzirwa zvakagadzirwa nekudya. Ground flaxseeds, mbeu dzechia, uye mbeu ye hemp ndeyemienzaniso yezvibereko zvinonaka zvinopa chibage-based dose ye omega-3 fatty acids, fiber, uye protein.
Tenga muhuwandu uye uchengetedze mufiriji kana firiji kuti uwedzere kuwedzera.