Nutrition Highlights (pakushanda)
Calories - 221
Fati - 17g
Carbs - 8g
Protein - 11g
Nguva Yese 4 min
Gadzirira 2 min , Cook 2 min
Kushumira 1
Iyi iri nyore pasi-carb flax kambodzwa pudding mapeji inogona kuiswa pamwechete mu microwave mumaminitsi mashanu!
Firk mbeu mbeu yakakura ye fiber uye mafuta akanaka (kunyanya omega-3 fatty acids ), asi inopawo zvinonaka zvinonaka. Zvichiri nani, nzvimbo yefodya yakaderedzwa yakaderera-carb uye haina chegoro kana gluten, ichiita kuti ive yakanakisa-isarudzo yekusarudzwa kwekudya kwakashata pudding base.
Iyi kamukira inoshamisa uye inoshamisa. Iwe unogona kuwedzera michero kana imwe "mix-ins" kuti ugadzire zvinonaka zvitsva zvichienderana nemafungiro ako - uye tine mazano makuru pasi apa. Iwe unogona kushandisa kunyange recipe iyi senheyo yehutano hwakasarudzika. Rega mafungiro ako aende!
Zvimwe
- 1/4 mukombe wakatsvaira kudya
- 1/4 mukombe mvura
- 1 mazai makuru
- 1 packet stevia
Kugadzirira
- Sakanidza 1/4 mukombe firik mbeu mbeu, 1/4 kapu yemvura (imwe yemvura inogona kuva shura isina shuga kana ichidiwa), uye 1 mazai makuru mune microwave-yakachengetwa ndiro.
- Microwave yakakwirira kwemaminitsi anenge 45. Fambisa chikamu chakabikwa chepudding kusvika mukati membiro uye uwedzere chero musanganisi waunoda.
- Microwave yevamwe makumi mashanu kusvika kune makumi matanhatu nemamwe masekondi, zvichienderana nekusanganiswa iwe unosarudza (michero yakaoma inotoda kunyange kupera kwenguva yakareba, sezvo inotonhora pasi pudding). Nyaradza uye udye.
Possible Mix-Ins uye Toppings
Mashoko okudya zvinovaka muviri haatauri izvi zvinowedzera.
- Majiro matsva kana mazhenje kana zvimwe zvibereko
- Kokoti isingasviki
- Peanut butter kana imwe nut butters
- Zviduku zviduku zvekisiki cheese (chero mafuta emuzinga)
- Yakawedzera maple-asina maple kana imwe sirasi
- Yakawedzera jamu isina tsvina kana kuchengetedza
- Nutswe dzakasarudzwa
Nei Unofanirwa Wedzera Flux kuDyiro Rako
Mbeu yeflakisi yakakosha zvikuru. Vane zvakawanda zvakawanda uye vane hutano hwakanaka uye vane hutsika zvikuru mumakhahydrates. Zvimwe zvemashoko akanaka? Izvo zvinonaka, zvine tsvina inonaka. Uye zvakajeka chaizvo kushanda fikisi muzvokudya zvako.
Shoko rekuchenjerera: Mbeu yefrikisi yakakwirira zvikuru mu fiber naizvozvo inwa mvura yakawanda, zvichida mvura, paunenge uchidya frikisi. Mbeu yose yefrikisi ichafamba nechikepe kuburikidza nekugadzika kwegadziriro yako-lickety-split. Kuti uwane huwandu hunobatsira kubva kune fikisi, uidye muhope (kana uutenge nenzira iyo). Heano dzimwe nzira dzakanaka uye dzinonakidza dzokuwedzera firk mbeu mbeu kudya kwako.
Fukidza Icho Chete kana Chiisanganise Izvo Nezvimwe Zvokudya
Wedzera yose kana pasi pasi firk mbeu ku:
- Yogurt uye michero
- Cottage kana ricotta cheese nemichero
- Yogurt kana ricotta ine sirafu isina shuga
- Smoothies uye shakes
- Sungai iyo pancake kana muffin batter, kana zvimwe zvinhu zvakabikwa (iwe zvichida unoda kuwedzera mamwe mvura)
Ita Chinofadza kana Chakanyarara Purogiramu
Pfungwa iri pano ndeyokudira mvura inopisa pamusoro pekudya kwefrikisi kuitira kuti uve rudzi rwehuvhuni runogona kuve rwakafarirwa nenzira dzakawanda, zvose zvinotapira uye zvinonaka.
Kuwanda kwemvura kunopesana maererano nekuravira, asi kaviri kuwanda kwemvura seflakisi mbeu yekudya ndiyo nzvimbo yakanaka yekutanga. Iniwo ndinoda kuwedzera pini yemunyu, uye kana ndiri kuenda kunotapira, unotapira zvishoma zvakare. Regai itove kwemaminitsi mashoma apo mbeu inobata mvura. Kana iri yakareba uye "gel-like," wedzera mamwe mvura.