Summer Recipe: ujamu Blueberry imbewu chia

Izinhlobo eziningi ujamu, okuyinto ingalungiswa, amnandi kakhulu, futhi kukhona isizathu: sezimoto awusibekela ushukela kusetshenzwe. Ukuze uthole ukungaguquguquki izithelo jam noma jelly, kufanele kuphekwe ushukela pectin ikhishwe. Yiqiniso, ungakwazi ukuthenga ngaphezu inciphise ushukela umkhiqizo osuphelile.

Kodwa ake bathembeke: ezincane ketshezi singena ebhange, ngcono. Yingakho le jam iresiphi amajingijolo muhle kakhulu, ngoba akanawo isithako ezinjalo eziyingozi emzimbeni.

Izinzuzo imbewu chia

Semena Chia emanzini kunyuke ngo-9, lapho kwakhiwa ijeli is emhlabeni ibhola. Lokhu kukuvumela ukuba uthole ukungaguquguquki kwesokudla ujamu nge awukho ushukela owenezelwe. Yini kungcono ngisho, Semena Chia okunomsoco kakhulu futhi kungaba nomthelela impilo isimiso sokugaya ukudla bungene.

Kwelinye nezabelo zabo (28 grams) iqukethe:

• Fibre - 11 amagremu;
• amaprotheni - 4 amagremu;
• amafutha - 9 amagremu;
• calcium - 18% imfuneko nsuku zonke;
• manganese - 30% imfuneko nsuku zonke;
• magnesium - 30% imfuneko nsuku zonke;
• phosphorus - 27% kuyinsakavukela nsuku zonke.

Ngaphezu kwalokho, e imbewu chia iqukethe zinc, uvithamini B3 (niacin), i-potassium, uvithamini B1 (thiamine) kanye B2.

Njengoba ubona, zisuthe ngokuhle Antioxidants, fiber, amaprotheni kanye omega-3 okunamafutha acid.

Izinzuzo aluhlaza okwesibhakabhaka

Kodwa uma futhi lokhu akwanele, aluhlaza okwesibhakabhaka futhi esiphawulekayo.

Nendebe aluhlaza okwesibhakabhaka (148 g) iqukethe:

• 4 amagremu fibre;
• 24% yenani sika-vitamin C;
• 36% yenani vitamin K;
• 25% of calcium nsuku zonke.

I amajingijolo iqukethe nezinye izakhi.

Aluhlaza okwesibhakabhaka abhekwa 'senkosi' imikhiqizo antioxidant. Antioxidants, okuyinto bakule berry, buthelela ezindaweni zobuchopho kubalulekile ukuze biko. Njengoba kuboniswa ocwaningweni lweminyaka engu-eziyisithupha uxhumana izinzwa, ingasheshi ukuguga kwabo. Ososayensi bathole ukuthi ama-blueberry ukwazi alibale ukuguga engqondweni yethu ngeminyaka 2.5.

Okufanele ukwenze futhi kanjani?

Ngakho, ukuze uthole zonke lezi zinzuzo, sebenzisa iresiphi yethu ujamu ijikijolo. Uzodinga:

• 3 izinkomishi aluhlaza okwesibhakabhaka fresh;
• okumsulwa Maple isiraphu - 3-4 wezipuni (noma ezinye Sweetener uketshezi);
• 2 wezipuni chia imbewu;
• vanilla akhiphe - ½ tsp.

Indlela ukupheka ujamu amajingijolo?

1. Hlanganisa bilberry omisiwe futhi emsulwa Maple isiraphu ndawonye niwalethe ngamathumba e Cookware nonstick. ngokuvamile Amajikijolo ayadingeka ukwenza, futhi umlilo wabohla kusukela strong ukubambezela amaminithi awu 5. Kancane bahlanganise amajikijolo ngemfoloko sokuwunikeza ukuthungwa oyifunayo.
2. Engeza Semena Chia ugovuze uze uthole inhlanganisela eyohlobo. Letha jam ukuvumelana lesifanele. Yena uqweqwe imizuzu engu-15. ukushintsha ngokuvamile, njengoba inamathela pan.
3. Ngemva jam uye ewugqinsi ususa emlilweni bese wengeza vanilla akhiphe. ngisho isiraphu maple kungenziwa wanezela uma oyifunayo (ukunambitha).
4. Lokhu ujamu uphelele ubhontshisi, i-English Muffin, oatmeal kanye nemigoqo, amakhekhe, ehla, Cocktails, nokunye okuningi. Jam kufanele agcinwe okungenani isonto esitsheni moya esiqandisini. Ngokushesha ngemva kwalokho-ke ingagxila.