Nutrition Highlights (pakushanda)
Maoriro - 390
Fati - 33g
Carbs - 16g
Maprotheni - 14g
Nguva Yese 5 min
Prep 3 min , Cook 2 min
Kushumira 1
Ichi chikafu chepeanut butter chikafu chinotapira mapeji inzira yakanaka yekutanga zuva rako. Iine magiramu gumi e- fiber , chimwe chetatu chazvo chakasvibiswa, chakakunakira iwe, asi iyo inowanikwa fiber kamwechete. Kana iwe usingashandisi kuwanda kwefiber, unogona kunge usingadi kudya keseji yeiyi. (Recipe iri nyore kuvhara hafu.)
Izvozvo zvakati, zvinonaka uye zvinokurumidza kuita, uye zvichakubatsira iwe kusvika mangwanani.
Zvimwe
- 1/4 mukombe firk mbeu mbeu
- 1/2 kapu yemvura (kubika)
- 2 tablespoons peanut butter
- 1/4 teaspoon sinamoni
Kugadzirira
- Muchengetedzwa remvura, isai firk mbeu mbeu. Dururirai mvura inopisa uye musimudze zvakanaka.
- Itai kuti mukananari uye sinamoni.
- Regai thicken kwemaminitsi makumi maviri. Edya.
Flax Seed Tips
Kana usati wamboshandisa mbeu yeflakisi sechikamu chekudya kwako, hezvino zvimwe zvinhu zvaunofanira kufunga:
- Kune zvakawanda zvakanyungudutswa fiber muflakisi, zvinokosha kunwa mvura yakawanda, zvisinei, kuvimbiswa kunogona kuguma.
- Kana iwe usingawanzoshandisi kudya kwepamusoro-fibha, tanga zvishoma nezvishoma.
- Kuti uwane rubatsiro rwakakwana zvinhu zvose zvinopisa firin, unoda kugaya mbeu yakazara kana kutenga firk mbeu yakave yakagadzirwa (flax mbeu yekudya).
- Kune vanhu vasingakwanisi kana kusarudza kusadya mazai, furukisi ndiyo yakanaka inotsiva mazai. Inowanzoshandiswa muzvinhu zvakabikwa nokuti fiber yakanyungudutsa inowedzera chimiro chekudya.
- Kukanda pamusoro pe2/3 kusvika ku3/4 kapu yembeu yeflakisi ichabereka 1 kapu yefrikisi yekudya.
Kudya Flax Mbeu
Kana iwe usingazivi kuti ungatanga sei kuisa mbeu yeflakisi mukudya kwako, edza izvi mazano:
- Mvura yakasvibirira kana yakasvibiswa : Fukisa pamusoro pekotori chechi, ricotta, yogurt, kudya kwekudya kwekudya kwekudya kwekudya kwekudya , uye kuiswa mukudedera (kunovadzisa zvimwe).
- Yakabikwa muhari inopisa: Seyiyi muchero wepeanut butter cereal kana chipisa chinopisa.
- Yakabikwa mune zvimwe zvokudya: Somuenzaniso, nyamaloaf, meatballs, kana casseroles.