Amakhukhi okudla aphansi-ikhalori okupheka: zokupheka zokupheka

Uma ubuka isibalo, ke-ke, cishe, akuzona izikhathi eziningi ozithokozisa ngokuthakazelisa culinary. Noma kunjalo, kunezitsha eziningi ongazondla ngokuphepha ngaphandle kokwesaba ukuthola amakhilogremu engeziwe. Ungikholelwa mina? Futhi kuyize! Uma uzama, ungathola ngisho zokupheka zokudla nge-inkukhu yesibindi, okunye, njengoba wazi, iningi eliphezulu lama-kilojoule. Imfihlo eyinhloko yokulondoloza isisindo esiphezulu ukungahambisani nokudla okulimazayo, kodwa ukunciphisa izingxenye bese unciphisa inani lamafutha ngesikhathi upheka izitsha zakho ozithandayo. Kulesi sihloko, sizokutshela konke mayelana nama-cookie okudla, izindlela zokupheka nokulungiselela ukuthi ungazijabulisa kanjani ngokuzijabulisa futhi ungatholi isisindo ngesikhathi esifanayo.

Amakhukhi e-oatmeal azenzele. Iresiphi

Isitsha sokudla kufanele sihlanganise izithako eziphilile kuphela:

• Enye ingilazi ye-oatmeal eyomile.
• Half ingilazi yokudla okuphelele.
• I-apula eyodwa, eqoshwe ku-grater enhle.
• Amaprotheni weqanda elilodwa.
• Amathisipuni amabili e-sinamoni.
• I-powder yokubhaka inhlama.
• I-vanilla nezomisiwe okumnandi ukunambitha.

Nciphisa ama- oat ama-oat emanzini amancane bese ulinda aze avule. Hlanganisa amaprotheni bese uwahlanganisa nge-apula egayiwe, bese ufaka zonke izithako ezisele bese uxoqa inhlama enzima. Uma kubonakala kuwe ukuthi ingxube yaba yome kakhulu, bese ufaka amanzi amancane. Vala isitsha ngefilimu yokudla okulungiselelwe yokuhlola bese usishiye esiqandisini isigamu sehora. Hlangisa ihhavini bese ubeka isikhumba kubhasi lokubhaka ngokubhaka. Ungayifaka kancane ngamafutha yemifino, kodwa akudingekile. Yakha i-spoonful of cookies, uyibeke ephepheni bese uyithumela kuhhavini imizuzu engu-15.

Enye inguqulo yama-coat oatmeal

Lesi sikhathi sizosebenzisa i-oatmeal ephekwe emanzini esikhundleni se-flakes. Futhi, sincoma esikhundleni soshukela, esivela ku-recipe yangempela ye-stevia noma yimuphi omunye esikhundleni soshukela. Sizodinga imikhiqizo elandelayo:

• I-oatmeal porridge - 300 amagremu.
• Ufulawa obuthile - izipuni ezimbili.
• Enye inkukhu yamaqanda.
• Uju - ithisipuni.
• Ukhilimu omuncu omncane.
• Ukudla - amagremu angu-100.
• Ushukela noma indawo yalo.
• I-Soda.

Hlanganisa zonke lezi zithako bese ushiya inhlama ukuze ume imizuzu engu-15. Umswakama obangelwayo kufanele ufanise ukhilimu omuncu omuncu. Beka ingxenye yenhlama ephepheni lokubhaka bese uyithumela kuhhavini imizuzu engu-20-30.

Ama-biscuits e-curd. Iresiphi

I-Cottage ushizi ngomunye umkhiqizo owusizo, okunconywa ukusetshenziselwa kaningi kulabo abafuna ukugcina isibalo esincane. Kungenxa yakhe ukuthi sizobhaka ama-cookies ethu adle kakhulu okudla. Ukupheka kwalolu hlobo lokubhaka kuhluke kakhulu, kodwa sihleli kulowo ohlanganisa inombolo encane yemikhiqizo. Ngenxa yalokhu ungagcina isikhathi esiningi nomzamo. Ngakho, hlanganisa izithako ezilandelayo esitsha esikhulu:

• Oatmeal echotshoziwe - ingilazi eyodwa.
• I-low fat cottage cheese - iphakethe elilodwa.
• Uju - ukunambitha.
• Izithelo ezomile - isigamu seglasi.
• Idamoni - isipuni.
• Usawoti.

Ukwenza inhlama ephumelele yayingeyona inqwaba kakhulu, yiphakamise nge-kefir noma ubisi. Uma uthola ukuvumelana okuhambisanayo, thumela ama-curds nama-oat esiqandisini imizuzu engu-20 noma engu-30. Ungakhohlwa ukumboza isitsha sepulasitiki ngokuhlolwa ngaphambi kwalokho. Khona-ke, faka izandla zakho ngama-tortillas amancane bese uwafaka esitsheni sokubhaka. Ngemuva kwemizuzu engu-15 ungazama amakhukhi awusizo nakakhulu.

Amakhukhi e-Cottage Cheese ne-Oatmeal

Enye ikhukhi yokudla, iresiphi elula ezobheka bonke abathandi bokudla okunempilo:

• I-fat cottage cheese ephansi-200 amagremu.
• Ama-oat flakes (okugcwele okusanhlamvu) - ingilazi eyodwa.
• Ushukela noma i-stevia - ukunambitha.
• I-powder yokubhaka yenhlama yipuni eyodwa.
• I-squirrels amabili amaqanda ezinkukhu.

Thela ama-flakes ngamanzi ashisayo futhi, ngenkathi ehluma, xuba ushizi we-cottage ngamaprotheni noshukela. Hlanganisa izithako ezisele futhi ushiye inhlama ukunikeza imizuzu engaba ngu-20. Hlangisa ihhavini bese ubeka isikhumba esibhakabhaka esiteji sokubhaka . Yakha ama-balls kusukela enhlama, usakaze amabhandeki ephepheni bese uwathumela ngokuphepha ephepheni. Ukubhaka kuzokulungela masinyane, kodwa sincoma ukuthi ushiye amahora ambalwa. Ngokumangazayo, kuyoba mnandi ngokukhethekile ngosuku olulandelayo.

Amakhukhi ane-cottage ushizi nebhanana

Ngemva kokufunda ukwakhiwa kwalesi sidlo, ungaqiniseka ukuthi akwazi ukuthinta ngandlela-thile ivolumu lesikhumba sakho:

• Iphakethe le-cottage shizi elinamaphesenti aphansi amafutha.
• Ubhanana ababili.
• Ingilazi eyodwa ye-oatmeal egcwele okusanhlamvu.
• Stevia ngo powder.

Gcwalisa imfoloko ngezithelo bese uwaxuba ne-cottage shizi. Uma ufinyelela ubukhulu obukhulu, engeza izithako ezisele. Ngesikhathi inhlama "ifika" esiqandisini, ukushisa i-ovini namafutha isitsha sokubhaka. Emva kwemizuzu engu-15 ungenza amabhola bese uwabeka ebhodini lokubhaka. Hlola ukuthi ukubhaka kusilungele yini umdlalo noma umane ususe igesi ngemuva kwekota yesigamu. Beka amakhukhi kwisidlo esihle bese usimboza ngehawula ehlanzekile ngakho-ke kunganciphisa futhi kube lula. Abathandi be-crunching okuthile okumnandi bangashiya kuhhavini, ngakho-ke sekumile kancane.

Sisebenzisa izithako zezemidlalo

Uma uhilelekile ezemidlalo, khona-ke cishe uyazi ukuthi isithasiselo esinjalo njengeprotheni. Bambalwa abantu abazi ukuthi le nto ingasetshenziswa njengengezela ku-dessert ehlukahlukene. Lungiselela isikhathi sehlobo bese ufunda ukuthi ungalungisa kanjani amakhukhi okudla okuwusizo. Ukupheka ukupheka ngamaprotheni okuhlukanisa kuyoba ngumsizi omkhulu kakhulu emzabalazweni womfanekiso omuhle.

Ama-biscuits e-Chocolate

Sithatha imikhiqizo elandelayo:

• Amagremu ayi-100 ama-cottage shizi angenamafutha.
• Amagremu ayi-100 amantongomthandayo.
• Ubhanana ababili.
• Izipuni ezintathu ze-bran bran noma i-fiber.
• Ama-gramu angu-20 weprotheni ane-flavour ye-chocolate.
• I-isipuni esisodwa se-cocoa.

Chop nut, ubhanana kanye cottage shizi. Engeza imikhiqizo esele kubo bese uxuba kuze kube lula. Hlanganisa amabhola ambalwa kusuka ekuhlolweni okubangelwa bese ubapha isakhiwo nxazonke. Uma ufisa, ungahlobisa amakhukhi ngejikijolo noma imbewu. Bon appetit!

Ama-coat oatmeal anamaprotheni

Kule khukhi ngeke ukwazi ukunqabela noma yiliphi umdlali, ngoba lihlanganisa kuphela imikhiqizo ewusizo kakhulu futhi ewusizo kakhulu:

• Iphakethe le-cottage cheese.
• Amaprotheni amabili.
• 100 amagremu we-oatmeal.
• 100 ml ubisi.
• 50 amagremu weprotheni enambitheka intandokazi.
• Abashintshi abathandekayo bangasetshenziswa njengoba befisa.

Gweba ama-flakes nge-coffee grinder noma i-blender bese ubaxosha ngamaqanda abamhlophe. Sifaka ubisi, izingcezu ze-cottage shizi kanye namaprotheni. Sisabalalisa izikhala emgodini we-silicone bese siyithumela kuhhavini. Ngemva kwekota yesigamu uvala igesi bese uvumela isibindi sipholile phansi. Ukwelashwa okumangalisayo nokuwusizo itiye kulungele.

Yenza izithasiselo zomnandi

Uma uthanda ukuzama, bese uzama ukubhaka amanye amakhukhi okudla okuqala. Ukupheka kwama-cookers amateur kuvame ukufaka izinongo zabo ezizithandayo kanye nezithako zokudla okunomsoco. Isibonelo, uma usebenzisa ama-apula, qiniseka ukuthi ungeze isinamoni noma i-vanilla kubo. I-lemon noma i-orange peel izonikeza i-charm ekhethekile ukugqoka ama-pastries, futhi ambalwa amantongomane achotshoziwe azonikeza ukunambitheka okhethekile kunoma yisiphi isidlo esimnandi. Ukunambitheka okukhethekile kwesibindi kunikezwa imbewu ye-poppy noma imbewu, lapho ungakwazi ukugoqa khona kuqala ngaphambi kokuba ubathumele kuhhavini.

Sithemba ukuthi kuzodingeka ukunambitha noma yimaphi amakhukhi okudla, iresiphi ngesithombe ongayibona kusihloko sethu. Sifisa inhlanhla ekutholeni incazelo yegolide phakathi kokudla okunempilo nokudla okumnandi kepha hhayi okuwusizo kakhulu.