Maphikidwe ndi Chia mbewu: yokonza zakudya yosavuta chokoma

Ndithudi aliyense wa inu kamodzi anamva Chia mbewu. mbewu timeneti ndi amazipanga lipindulitsa pa thupi la munthu. Iwo ali wambirimbiri antioxidants, zidulo mafuta, calcium CHIKWANGWANI, ndi mapuloteni. Choncho, iwo ankagwiritsa ntchito pophikira. Kuyambira kukonzekera smoothies, ndiwo zochuluka mchere, oatmeal ndi ngakhale burgers. M'nkhani lero mudzapeza ena maphikidwe chidwi ndi Chia mbewu.

Phindu ndi kuwonongeka mankhwala

Chozizwitsa katundu wa mbewu aang'ono amenewa amadziwika ndi Aaziteki wakale, amene anakhalako zaka zikwi zisanu zapitazo. Ngakhale ndi choncho, ntchito Semena Chia pa ndime chimanga ochiritsira. Iwo ali kuwala nutty amakambirana ndipo zimakhala zambiri magnesium, nthaka, chitsulo, calcium, CHIKWANGWANI ndi mapuloteni. Ndiyamika kapangidwe kake wapadera, kotero iwo zimakhala zolimbikitsa kwambiri pa thupi la munthu.

Zonse kumwa mbewu izi zimathandiza kulimbikitsa chitetezo chokwanira, kusintha khungu, kuchepetsa milingo mafuta ndi kuligonjetsa mphamvu anataya. Iwo akulimbikitsidwa kudya kwa amayi apakati ndi akatswiri amene alandira katundu wina. Iwo ali abwino odwala matenda ashuga ndi kuteteza madzi m'thupi.

Contraindication kugwiritsa ntchito mbewu izi wapadera kungakhale kovuta ndi ndulu, matenda kapamba ndi hypotension. Komanso, iwo sakufuna kudya anthu kutenga ndalama thinners magazi ndipo ndi kapepala tcheru m'mimba.

Kagwiritsidwe Semena Chia?

Maphikidwe, amene alipo zikuchokera mbewu izi zazing'ono zomwe aliyense wa inu mudzapeza ndi njira zanu. Amazigwiritsa angakhale angelo mphamvu ndi zakumwa kwa Akatswiri. Kuchita izi, mbewu kusungunuka mkaka kokonati kapena madzi wamba ndi kusiya kwa mphindi khumi. Pa nthawi imeneyi ndi nthawi kudyetsa kuchuluka Napempha kwa madzi ndi ali ndi wokonzeka ntchito.

A iwo kupanga zokoma mkaka phala, ndiwo zochuluka mchere ndi mitanda. Komanso, mankhwala kawirikawiri anawonjezera kuti soups, saladi sauces, pasta, nyama ndi nsomba mbale. Ndi luso kuwasandutsa misa gelatinous, zitakhala m'munsi kwambiri, mtundu uliwonse wa puddings.

apulo marshmallows

Izi ndi maphikidwe chidwi kwambiri ndi Chia mbewu. Kukonzekera mchere izi sadzachititsa mavuto ngakhale anthu amene satero ziribe kanthu kochita ndi kuphika. Amakhala ndi zosakaniza yosavuta ndi wathanzi. Choncho n'zotheka kuchitira osati Ana nawonso. Kupanga marshmallows zokoma, muyenera:

• magalamu 715 a shuga.
• 5 kucha maapulo.
• magalamu 50 dzira azungu.
• Banja supuni ya Chia mbewu.
• 8 magalamu a Hagara-Hagara.
• 150 Botolo la madzi.
• magalamu 10 a shuga vanila.

Ngati maphikidwe zina zambiri ndi Chia mbewu, njirayi kumafuna presoaking mankhwala. Mbewu kuthira madzi ndi kusiya kwa ola limodzi. Mofananamo, akubwera ndi Hagara-Hagara. Koma titanyowa ndi maminiti sate-faifi zokha.

Padakali pano, mungachite ndi maapulo. Zipatso kutenga pakati, kuphika mu uvuni ndi whisk blender. Mu puree chifukwa ndi chinanso mbali ya shuga zilipo, mbewu vanila ndi kutupa. Zonse izi wosakaniza ndi kuyeretsa padera kwa ola. Ndiye pakakhala pang'onopang'ono anadzetsa dzira azungu.

Ankawaviika Hagara anatumizidwa ku moto ndiponso kutentha. Ikapita kwathunthu kotero, kuti iye anatsanulira zotsalira za shuga (zokhudza 480 magalamu), ndi utakhazikika. The utakhazikika viscous misa unatsanuliridwa mu msuzi apulo, whisking chosakanizira mpaka Meringue kugwirizana. The osakaniza chifukwa anali kufalitsa mu pastry thumba ndi mawonekedwe marshmallows. Latha mankhwala atsala kwa maola angapo kumaliza solidification.

crackers

Ichi ndi chitsanzo china chidwi kukonzekera Semena Chia (Chinsinsi ndi zithunzi za mbale ofanana Tingaone m'munsimu). Izi crackers kukoma ndi zofanana kwambiri ndi mkate chikhalidwe. Chifukwa cha dongosolo lawo pali otsika-kalori zakudya, iwo ali abwino kwa anthu amene mumatsatira chakudya. Musanayambe kuphika, taonani, pali kwanu:

• Galasi la Chia mbewu.
• magalamu 20 a Basil.
• Supuni ya uchi madzi.
• ½ chikho zouma tomato.
• Banja supuni ya madzi achilengedwe laimu.
• A uzitsine mchere.

Ndi fanizo maphikidwe ambiri ofanana ndi Chia mbewu, njirayi amafuna yokonza kuyambirira mankhwala apadera. mbewu ndi ankawaviika madzi mu chiŵerengero cha 1: 2 maola angapo. Pamene iwo pathupi, iwo ogwirizana ndi zosakaniza zina ndi pansi ntchito blender. The osakaniza chifukwa anali kufalitsa pa thireyi ndi kusiya kwa tsiku. Tsiku lotsatira, crackers zouma kwathunthu okonzekera ntchito.

oatmeal

Ichi ndi chimodzi mwa maphikidwe zophweka kwambiri kadzutsa ndi Chia mbewu. Kuphika phala pa izo amapereka otsika kwambiri calorie. Choncho, ndi optimally yosayenera chakudya. Mwamsanga kumanga kadzutsa wathanzi ndi kuwala chisanafike onani kumbuyo uko muli zonse muyenera mosavuta. Panthawi imeneyi, muyenera:

• magalamu 120 oatmeal.
• Banja supuni ya helium misa Chia mbewu.
• 350 Botolo la mkaka 1%.
• A supuni ya uchi.
• Sinamoni ndi vanila.

Mkaka udzathiridwa mu mphika abwino ndipo anatumizidwa ku moto. Poyamba zithupsa, izo udzathiridwa Hercules grits, sinamoni, vanila ndi helium Unyinji wa mbewu Chia. Musanayambe zimitsani kutentha, kuphika phala kutumiza uchi madzi. Onse kusakaniza bwino ndi kuchotsa kwa kutentha. Pa pempho la mbale yomalizidwa kuwonjezera zipatso atsopano kapena zidutswa zipatso.

cutlets mpweya

Tikupereka inu zambiri chitsanzo chimodzi cha maphikidwe mwambo ndi Chia mbewu (ndi zithunzi za mbale ofanana angapezeke mu njira ya masiku ano buku). Izi otsika-kalori masamba cutlets analandira kwambiri, komanso amazipanga chokoma osati. Iwo ali ndi kuwala dongosolo wosakhwima ndi kukoma wapadera. Choncho, mwina chidwi dona wamng'ono akutsatira chithunzi chake. Pakuti yokonza meatballs, muyenera:

• magalamu 100 Chia mbewu.
• A karoti lalikulu.
• magalamu 30 a mapira.
• A peyala ya tiyi spoons ufa chitowe.
• magalamu 100 tofu.
• A peyala ya supuni ya mafuta.
• magalamu 50 nthangala za zitsamba.
• Supuni nthaka tsabola.

Mbewu za Chia anathira madzi otentha mu chiŵerengero 1: 2 ndipo anachoka kwa maola awiri kapena atatu. Patapita nthawi imeneyi, muyenera misa odzola ngati. Ndi kuwonjezera cilantro akanadulidwa, kaloti grated, ufa, chitowe ndi tofu. Zonsezi ndi pang'ono kuwonjezera mchere, tsabola ndi bwino n'kuukanda ndi dzanja. Kuchokera chifukwa minced uzitsine kuchokera tating'ono ting'ono, anapanga kuchokera burgers awo ndi paneer iwo zitsamba. Kenako, mankhwala inafikira pa kuphika pepala, kudzoza ndi mafuta, ndi kuziika mu uvuni. Kuphika iwo kwa pafupi twente-faifi Mphindi.

omelette

mbale adzakhala chitsanzo china chabwino cha momwe kuti Semena Chia. Chinsinsi cha omelet n'chapafupi kuti ngakhale kubereka unyamata wake mosavuta. kupanga chakudya chokoma ndi wathanzi, muyenera nthawi zina ufulu ndi modicum chipiriro. Komanso, nyumba yanu ayenera kupezeka:

• Chicken dzira.
• A supuni ya Chia mbewu.
• Sing'anga anyezi.
• Supuni ya mkaka wa ng'ombe.
• magalamu 50 sipinachi.
• Mchere ndi zonunkhira aliyense.

Mosiyana maphikidwe ena ambiri Chia mbewu, ife sitikhala zilowerere m'madzi. Choncho, kuyamba ndondomeko motsatira ndi kukwapula mazira. Pakuti ichi iwo unagawika mbale abwino, pamodzi ndi mkaka ndi bwino kugwedezeka ankakonda kutenga litchowa. The madzi chifukwa udzathiridwa mbewu zothandiza ndi kusiya kwa mphindi makumi atatu.

Padakali pano mukhoza weramani. Iwo lidzayeretsedwa ku mankhusu, ndasambitsa ndi kudula mu mphete woonda theka ndi mwachangu mpaka golide bulauni. Kuti bulauni anyezi kufalitsa dzira misa ndi sipinachi akanadulidwa. Zonsezi kuwonjezera mchere, kuti mwawathila zonunkhira aliyense ndi chikuto ndi chivindikiro. Konzani omelet pa kutentha zolimbitsa kwa mphindi zochepa.

panna cotta

Ichi ndi chimodzi mwa maphikidwe zabwino mchere ndi Chia mbewu. Kukonzekera ndi wosavuta. Koma ndondomeko kumafunika nthawi, choncho ayenera kuyamba pokhapokhapo sinditenga nthawi yanu. Kuti muchite izi muyenera:

• 3 supuni Chia mbewu.
• Wochuluka mamililita 100 mtedza mkaka.
• A supuni ya uchi madzi.
• ½ supuni vanila.

Ichi ndi chitsanzo china bwino maphikidwe ndi Chia mbewu, amene safuna madzi. Pankhaniyi, njere udzathiridwa mtedza mkaka, wosakaniza bwino ndi kuchotsedwa pambali kwa maola angapo. Pambuyo nthawi ino, misa chifukwa kuwonjezera uchi zachilengedwe ndi vanila. Onse kachiwiri n'kuukanda ndi kutumiza firiji. Pafupifupi maola awiri kenako, mchere angathe kutumikira.

Pudding ndi mango amakambirana

Maswiti okonda adzasangalala Baibulo ili zophikira ndi mbewu ya Chia. Pudding, anapanga ndi luso pansipa ananena kuti, likukhalira ndi amazipanga mosavuta komanso zokoma. Zilibe muli galamu imodzi ya mchere; kutetezera yokumba, choncho angathe kupereka osati akulu, komanso achinyamata. Kukonzekera mango pudding pasadakhale chisamaliro kudzachitika, pa nthawi yoyenera mosavuta anapeza:

• 4 supuni Chia mbewu.
• 1.5 zikho za mango zamkati.
• ½ supuni vanila chofunikira.
• Wochuluka mamililita 100 ng'ombe ndi mkaka kokonati.
• kapu ya madzi.
• A supuni ya shuga.
• Uzitsine hazelnuts wosweka.

Mango zamkati pansi blender ndi pang'onopang'ono kuwonjezera madzi. The chifukwa misa, omwe akufanana kugwirizana kwa msuzi mokwanira wandiweyani, kugawira magalasi kuti iwo anadzazidwa ndi kokha gawo limodzi, ndi kutumiza firiji.

M'chikontena osiyana, kuphatikiza ndi kokonati mkaka ndi ng'ombe. Palinso kuwonjezera shuga ndi vanila chofunikira. Onse akuyambitsa bwino ndi kutsanulira chifukwa madzi Chia tirigu. Pamene misa thickens zokwanira, nadzaza magalasi ndi mango puree ndi kachiwiri kuchotsedwa mu firiji. Panthawi imeneyi, kwa maola angapo, koma bwino - usiku wonse. Wokonzeka mchere ndi chokongoletsedwa ndi masamba timbewu ndi kuwaza ndi hazelnuts akanadulidwa.

Berry pudding

mchere si amazipanga zokoma, komanso kwambiri. Ndi fanizo ambiri maphikidwe ena pudding ndi Chia mbewu, pali ntchito mosavuta zigawo mtengo wotsika. Kuti izo, muyenera:

• 3 supuni ya Chia mbewu.
• 250 Botolo la 1% mkaka.
• magalamu 150 zipatso uliwonse watsopano.
• 150 Botolo Greek yogurt.
• A uzitsine vanila sweetener iliyonse.

Chia mbewu kutsanulira mkaka ndi kusiya kwa mphindi makumi awiri, oyambitsa nthawi osati kuiwala iwo. Mpaka mbewu pathupi, mungachite zipatso. Iwo kuchapa kutsukidwa kwa Masamba ndi triturated ndi Greek yogurt achilengedwe. Palinso kuwonjezera vanila, sweetener ndi misa mkaka tirigu. Zonse bwinobwino osokonezeka ndi anaika mu magalasi wokongola.

Smoothie ndi kiwi ndi agave timadzi tokoma

chakumwa chodabwitsa osati kudzaza thupi lanu ndi mavitamini zofunika, koma kumathandizanso kuonda. Monga ena ambiri maphikidwe smoothies ndi Chia mbewu, njirayi zimaphatikizapo kugwiritsa ntchito zipatso zosowa, zomwe sizingakhale firiji wanu. Choncho, musanasankhe chakumwa onetsetsani kupita sitolo ndi kugula malonda onse chosowacho. Panthawi imeneyi, muyenera:

• 4 kucha kiwi.
• Savory zobiriwira apulo.
• Lonse laimu.
• Supuni ya tiyi ya Chia mbewu.
• A kapu ya madzi ozizira.
• A angapo teaspoons Agave timadzi tokoma kapena uchi.
• 4, ayezi cubes.

The mbewu ndi anazitsanulira mwa mbale zing'onozing'ono ndipo anatsanulira supuni ya madzi ozizira. Pamene iwo pathupi, inu mukhoza kutenga zipatso. Kiwi kuchapa mwayeretsa ku khungu ndi kusema amachepetsa kapena kumpanda. Anatsuka lopanda apulo pakati ndi kutsanulira madzi awo cholizira laimu.

Mu mbale ya blender ndi wapatsidwa ayezi cubes. Palinso anatumiza apulo magawo ndi magawo kiwi. Zipatso kufalikira pamwamba pa mbewu kutupa kwa Chia ndi kuthira galasi onse a madzi ozizira ndi agave timadzi tokoma. Blender chivundikirocho ndi chivindikiro ndi kubweretsa boma ntchito. Whisk tsogolo vitamini chakumwa choyamba imathamanga otsika, pang'onopang'ono changu.

muffins

Chinsinsi ichi likukhalira kuwala ndi wofatsa zakudya mitanda. Pakuti kukonzekera muyenera wosapita m'mbali ndiponso zigawo zodula, amene amagulitsidwa dipatimenti iliyonse golosale. Pamaso kusinja pa mtanda, muone ngati ali pa dzanja:

• A kotala chikho cha oatmeal kapena lonse-tirigu ufa.
• 40 Botolo la zokometsera kapena uchi pano.
• A kotala chikho cha msuzi apulo.
• 140 Botolo a mtengo wa amondi mkaka.
• kapu theka la mbewu makangaza.
• Supuni ya tiyi ya soda.
• A kotala chikho cha Chia mbewu ndi mafuta.
• A uzitsine nyanja mchere.

Mu mphika waukulu kuphatikiza mchere, soda ndi ufa. Thereto Chinawonjezeka applesauce, mafuta, amondi mkaka, uchi madzi kapena zokometsera. The lonse wosakaniza bwino mpaka homogeneous.

Mu misa chifukwa kuwonjezera mbewu khangaza ndi Semena Chia. Komabe analimbikitsa kachiwiri. The yomalizidwa mtanda anaika pa formochkam moti anali odzazidwa pamwamba, ndipo anaika mu uvuni. muffins amenewa zophikidwa mwa madigiri zana ndi makumi asanu ndi anayi osachepera kotala la ola.