Ubwino wa Chia ufa ndi momwe mungagwiritsire ntchito

Zamkati

• Zambiri zaumoyo
• Momwe mungagwiritsire ntchito ndi Maphikidwe
• 1. Apple cake ndi chia
• 2. Easy Chia Brownie

Ufa wa Chia umapezeka kuchokera kumphero za mbewu za chia, zomwe zimapindulitsanso mbewu izi. Itha kugwiritsidwa ntchito pazakudya monga buledi, mtanda wa keke wogwira ntchito kapena kuwonjezera pama yogiti ndi mavitamini, ndikupangitsa kuti ikhale njira yabwino kwa iwo omwe akufuna kuchepa thupi.

Zina mwazabwino zopindulitsa pa ufa wa chia ndi:

1. Sinthani matumbo kugwira ntchito, kumenya kudzimbidwa;
2. Thandizani kuti muchepetse thupi, pakukulitsa kumverera kokhuta chifukwa chokhala ndi fiber zambiri;
3. Khazikani mtima pansi ndikusintha malingaliro anu, popeza ndi olemera mu magnesium;
4. Chitani monga odana ndi yotupa, pokhala ndi omega-3;
5. Pewani kuchepa kwa magazi m'thupi, chifukwa chazitsulo zambiri;
6. Sinthani khungu, tsitsi ndi masomphenya, pokhala ndi vitamini A;
7. Kusintha thanzi la mafupa chifukwa cha calcium yake yambiri;
8. Thandizani onetsetsani cholesterol, popeza ili ndi omega-3 yolemera.

Momwemo, ufa wa chia uyenera kusungidwa mu chidebe chatsekedwa chomwe chimasungidwa m'kabati, kuti isamayandikire kuwala ndi mpweya, kuti michere yake isungidwe kwa nthawi yayitali.

Zambiri zaumoyo

Gome lotsatirali limapereka chidziwitso cha thanzi la supuni imodzi ya ufa wa chia, womwe ndi wofanana ndi 15 g.

Ufa wa Chia umapezeka m'masitolo akuluakulu ndi malo ogulitsira zakudya, ndipo ukhoza kugulitsidwa m'maphukusi otsekedwa kapena ambiri.

Momwe mungagwiritsire ntchito ndi Maphikidwe

Ufa wa Chia ungawonjezedwe mu timadziti, mavitamini, porridges ndi pasitala wa makeke, ma pie ndi buledi, m'malo mwa ufa woyera womwe umagwiritsidwa ntchito m'maphikidwe awa.

Nawa maphikidwe awiri osavuta ndi ufa uwu:

1. Apple cake ndi chia

Zosakaniza:

• 2 maapulo odulidwa ndi peel
• Supuni 1 ya vanilla essence
• 3 mazira
• 1 ½ chikho demerara shuga
• 2/3 chikho cha kokonati kapena mafuta a mpendadzuwa
• 1 chikho ufa wokwanira
• 1 chikho cha ufa wa chia
• 1 chikho oats adagulung'undisa
• Supuni 1 yophika ufa
• Supuni 1 nthaka sinamoni
• 1/2 chikho chodulidwa mtedza kapena mabokosi
• 3/4 chikho mkaka
• ½ chikho cha zoumba

Kukonzekera akafuna:

Menya mazira, shuga, mafuta ndi masamba a apulo mu blender. Mu mbale, sakanizani ufa wathunthu, oats ndi ufa wa chia, kenako onjezerani maapulo odulidwa, mtedza, zoumba ndi sinamoni. Onjezerani chosakaniza cha blender ku mtanda, ndipo pamapeto pake onjezerani chofunikira cha vanila ndi yisiti. Onetsetsani bwino mu uvuni wokonzedweratu ku 180 atC kwa mphindi 40.

2. Easy Chia Brownie

Zosakaniza:

• 1 ndi 1/2 chikho ufa wa mpunga
• 3 mazira
• 1 chikho demerara shuga
• 1 ndi 1/2 chikho ufa wosalala wa kakao
• 1 uzitsine mchere
• ¼ chikho cha mafuta a kokonati
• Supuni 2 za vanilla essence
• Mabokosi odulidwa
• Supuni 1 yophika ufa
• Makapu awiri a mkaka wa mpunga
• Chia kuti awaze

Kukonzekera akafuna:

Sakanizani zosakaniza zonse, ikani pepala lophika ndikuwaza chia. Kuphika pa kutentha kwapakati kwa mphindi 15. Mukamatumikira, perekani ndi chia pang'ono.