Nutrition Highlights (pakushanda)
Maoriro - 312
Fati - 5g
Carbs - 62g
Protein - 8g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 2 (1 kapu imwe neimwe)
Wedzera pasi flaxseeds kune zviyo zvakadai se oatmeal uye smoothies (uye zviri nani zvakadaro, iyi porosi yehairi yehairi!) Kuti uwedzere kudya kwako kwemanheru. Mafuta ane pfuma yakawanda ye lignans, phytochemicals ine inobatsira antioxidant uye phytoestrogen, iyo inogona kuderedza ngozi yechirwere chepfungwa, osteoporosis, kenza yemazamu, uye zviratidzo zvemenoopausal. Izvo zvikwereti zvinoda kushandiswa kuti zviwedzerwe omega-3 fatty acids inobatsira uye antioxidant.
Bhanana yakasviba inowedzera kuwedzera kune pariji, pamwe, bhanana ndiyo inokonzera potassium yemaminerari, iyo inokosha pamwoyo inoshanda uye inotamba basa rinokosha mumakumbo uye rinoputika musimba kuputika.
Zvimwe
- 1.25 makapu akabikwa zviyo zvishoma
- 1 cup vanilla soy mukaka
- 1 mupuni wepasi yakasanganiswa
- 2 mashizha ebhanana, 1 mashed uye 1 tsvina yekushandira
- 1/8 teaspoon pasi cardamom
- 1/16 teaspoon munyu (inenge 1 pinch)
Kugadzirira
1. Gadzira jira rakabikwa rakabikwa, mukaka we soy, banana mashed, cardamom, uye munyu muhari muhupamhi hutambo hwakakura kusvikira watanga kuputika. Itai kuti musanganiswa ugare.
2. Dzorera kupisa kusvika pasi uye kumira kwemaminitsi mashanu, kusvikira mupunga watanga kunwa imwe yemvura uye musanganiswa unoratidzika se oatmeal.
3. Shandisa mumbiya uye ushumire ndiro imwe nehafu yebhanki yakakangwa uye kuwedzera kwechika che soy.
Kuwedzera Kunoshandiswa uye Kusiyana
Pakati pemwedzi yekuwa, shandura bhanana ye vitamini A-rich fuckin puree kana fiber-ful appaucece.
Usafarira mukaka we soy? Chero marudzi ose emukaka achashanda mumutsara uyu. Cherechedza kuti mupunga, almond, nemhando dzakawanda dzehuni / mbeu inoshandiswa inowanzosara mumakoriyori, asi inongopa chete gramu imwe yeprotini paushumiri.
Kubika uye Kushumira Mazano
Ground flaxseeds inogona kuenda rancid zvishoma nokukurumidza, saka tenga bhegi uye uichengetedze mubhegi rakasungwa-mumhepo kana mudziyo mufiriji yako kuitira kuchengetedza kutsva.