Nutrition Highlights (pakushanda)
Calories - 208
Fati - 9g
Carbs - 29g
Protein - 5g
Nguva Yese 125 min
Prep 5 min , Cook 120 min
Kushumira 2
Iyi pudding inotapira uye yakasvibiswa inopesana nokuputika inogadzirwa nembeu yechia , iyo inowedzera katatu muhomwe hwavo mumvura. Izvi zvinoreva hydration kwauri! Iyo inoburitsa kukurudzika kwekwencumcumin, iyo yakasimba antioxidant iyo inogona kubatsira kubvisa marwadzo eArthritis, asi mango inopa fiber fiber . Best part? Pane maminitsi mashanu chete epanguva yekutanga yakakodzera.
Zvimwe
- 1 kapu isina unsweetened kokonati mukaka waini
- 3 tablespoons chia mbeu
- 1/2 teaspoon vanilla extract
- 1/8 teaspoon pasi turmeric
- 1 teaspoon uchi
- 1 miviri mango
- 1 tablespoon unsweetened shredded kokonati
Kugadzirira
1. Muhomwe, whisk pamwe mukaka wekodonti, mbeu dzechia, vanilla, turmeric, uye uchi kusvika zvakanaka.
2. Vhivha uye rega kugara kwemaawa maviri, asi kusvika usiku humwe.
3. Gurai musanganiswa pakati pegirazi (8 kusvika ku 10 oga) magirasi kana zvirongo.
4. Pamusoro neMango uye nekona katsva. Kana, kutapudza hafu yemango pakati pezvidimbu zviviri zvepudding mugazi rimwe nerimwe kuti igadzire chia chika parfait.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Edza imwe yakasiyana michero inosanganiswa, semabhanana nemaswisireji kana mapeaches uye blueberries, ayo ose anopa chirwere chinopisa che antioxidants.
Shandisa zvinopfuura vanilla ne-turmeric kana iwe uchida hove yakasimba (kana pasi kana iwe uchida kuwedzera kunyoro).
Iko kakotikiti inokonzera chisingaoneki chinotyisa chekuita kurumbidza mango uye kogonati mune recipe. Zvisinei, iwe unogona kushandura nyore nyore maruva asina kuibva earmond, rice, hempseed, kana mukaka we soy panzvimbo yekonikoni mukaka. Iwe unogonawo kutsiva mukaka wemhou yakaderera. Kushandisa mukaka we soya kana wemukaka kuchawedzera mapuroteni akawanda kune pudding.
Kunoita nutswa yakakoswa kana mbeu, iyo yose inowedzera muzvibereko uye phytochemicals (michina yemiti inopa hutano huripo) munzvimbo yekodonti yakagadzirwa.
Kokoti mazaya, pamwe chete nemaruva nembeu, inopa mafuta ekudya, izvo zvichakubatsira kunzwa uzere uye uchigutsikana. Uyezve, marimu akawanda uye mbeu inopa mafuta emono- uye polyunsaturated, izvo zvinopa anti-inflammatory benefits. Iwe haukwanise kutadza kusadya-kuchenjera, saka tinoda kusiyanisa maitiro nguva dzose.
Kubika uye Kushumira Mazano
Wedzera tsanangu yepasi pevhu yakasvibirira yakasvibira kune pudding kuti mukohwe zvakanakisisa kubva kune turmeric. Pirasi yakasviba ine kemukisi inobatsira muviri wako zviri nani kushandisa anti-antioxidant compound curcumin inowanikwa mu turmeric. Refrigerate kwenguva yakareba kune yakaderera pudding uye zvishoma kudukusa pudding.
Iwe unogona kudarika iyi recipe uye uite kubata-uye-kuenda nguva yekudya kwemazuva mana pane imwe nguva.