Ungadliwa imbewu chia: ukulungiselela izitsha elula futhi esihlwabusayo

Ngokuqinisekile yilowo nalowo kini okungenani kanye wezwa imbewu chia. Lezi okusanhlamvu ezincane kukhona ngendlela emangalisayo ewusizo mayelana nomzimba womuntu. Ziqukethe semali Antioxidants, ama-fatty acid, fibre, i-calcium kanye amaprotheni. Ngakho-ke, basuke kabanzi ekuphekeni. Kusukela kubo ukulungiselela Smoothies, nama-dessert, oatmeal ngisho Burgers. Esihlokweni lanamuhla uzothola ezinye izindlela ezithakazelisayo imbewu chia.

Izinzuzo kanye umonakalo umkhiqizo

Mayelana isimangaliso izakhiwo zalezi okusanhlamvu encane aziwa Aztec asendulo, owaphila eminyakeni eyinkulungwane emihlanu edlule. Ngisho nangaleso sikhathi, babesebenzisa Semena Chia belingana ummbila ezivamile. Ziyakwazi ukukhanya ukunambitheka Nutty futhi aqukethe eningi magnesium, i-zinc, insimbi, i-calcium fibre kanye amaprotheni. Ngenxa Ukwakheka layo eliyingqayizivele, ngakho nomphumela ozuzisayo emzimbeni womuntu.

ukusetshenziswa avamile zalezi zinhlamvu kusiza ukuqinisa amasosha omzimba, ngcono isikhumba, ukunciphisa amazinga cholesterol kanye ubuyise amandla akulahlekele. Basuke Kunconywa ukudla kwabesifazane abakhulelwe kanye abasubathi abathola umthwalo ezithile. Ziyakwazi ekahle abanesifo sikashukela kanye ukuvimbela amanzi emzimbeni.

Contraindication ukuba ukusetshenziswa kwalezi okusanhlamvu esiyingqayizivele kungaba inkinga nge esinyeni inyongo isifo amanyikwe kanye hypotension. Futhi, bengafuni ukudla abantu ukuthatha imali igazi thinners futhi ube ipheshana ebucayi wokugaya ukudla.

Indlela yokusebenzisa Semena Chia?

Ungadliwa abakhona lichaza ekwakheni lezi okusanhlamvu amancane, ngakho ahlukahlukene ngamunye uzothola kuba inketho yakho. Kusukela kubo ukulungiselela si amandla futhi iziphuzo abadlali professional. Ukuze wenze lokhu, imbewu ziyoncibilika ngobisi lukakhukhunathi noma amanzi avamile futhi ushiye imizuzu eyishumi. Phakathi nalesi sikhathi bayokwazi isikhathi ukondla ngenani elithandekayo ketshezi futhi ngokugcwele isilungele ukusetshenziswa.

Kubo wenze ubisi okumnandi iphalishi, nama-dessert namakhekhe. Ngaphezu kwalokho, lo mkhiqizo ngokuvamile ukungezwa isobho, amasaladi, nososo, pasta, inyama kanye nenhlanzi izitsha. With ikhono ukuze ujike ibe mass gelatinous, ziba base esihle kakhulu zonke izinhlobo Uphudingi.

apula marshmallow

Lona omunye zokupheka ezithakazelisayo kakhulu nge imbewu chia. Ulungiselela le dessert ngeke okungadala ubunzima ngisho nalabo abangamkhonzi akuhlangene ne ukupheka. Siqukethe izithako elula futhi unempilo. Ngakho-ke, kungenzeka ukuba aphathe abadala nje kuphela kodwa futhi izingane. Ukuze wenze marshmallow okumnandi, uzodinga:

• 715 amagremu ushukela.
• 5 apula sesivuthiwe.
• 50 amagremu amaqanda qanda.
• Izithandani wezipuni imbewu chia.
• 8 amagremu agar-agar.
• 150 namamililitha yamanzi.
• 10 amagremu of vanilla ushukela.

Njengezinye izindlela eziningi imbewu chia, le ndlela kuhilela presoaking kwalo mkhiqizo. Izinhlamvu uthele amanzi bese ushiye ihora. Ngokufanayo, iza agar-agar. Kodwa-ke ugcwala ngamaminithi amathathu nanhlanu kuphela.

Okwamanje, yini ongayenza nge-apula. Izithelo athathe nengaphakathi ubhake kuhovini uphehle blender. Esikhathini puree ewumphumela obengeziwe ingxenye ushukela etholakalayo, imbewu vanilla evuvukele. Konke lokhu ixubene futhi bahlanza eceleni ihora. Khona-ke kukhona kancane kancane busuka amantshu amaqanda.

agar Soaked ethunyelwe umlilo nokushisa. Uma siphela ngokuphelele, kuye wathela izinsalela ushukela (mayelana 480 amagremu), futhi selehlile. I selehlile mass viscous elachithwa ku apula usoso, whisking mixer kuze meringue ukungaguquguquki. Ingxube wafakwa basakaza esikhwameni khekhe kanye ifomu marshmallow. imikhiqizo Iphele abasele amahora ambalwa ukuqedela solidification.

crackers

Lena esinye isibonelo esithakazelisayo sendlela ukulungiselela Semena Chia (iresiphi ngezithombe izitsha ezifanayo kungabonwa ngezansi). Lezi crackers ukunambitheka kakhulu efana isinkwa bendabuko. Ngenxa isakhiwo zabo kukhona ukudla okunama-kilojoule amancane, kunjalo ekahle kulabo ithobela ukudla. Ngaphambi kokuthi uqale ukupheka, bheka, kukhona ekhaya lakho:

• A ingilazi imbewu chia.
• 20 amagremu basil.
• Isipuni yalezi zinyosi ketshezi.
• ½ inkomishi omisiwe notamatisi.
• Izithandani wezipuni zemvelo kalamula.
• A ingcosana kasawoti.

Ngu Isifaniso nge eziningi zokupheka efanayo imbewu chia, le ndlela kudinga ukulungiselela owandulelayo lo mkhiqizo esiyingqayizivele. Okusanhlamvu kuba manzi te emanzini endaweni isilinganiso 1: 2 amahora ambalwa. Njengoba zigcwala, ukuthi yizinto ezihlobene nezinye izithako futhi phansi usebenzisa blender. Ingxube wafakwa basakaza ethreyini futhi ushiye usuku. Ngakusasa, ama-crackers omisiwe ngokugcwele isilungele ukusetshenziswa.

oatmeal

Lona omunye kakhulu elula ibhulakufesi zokupheka imbewu chia. iphalishi eliphekiwe kuso inika ikhalori aphansi kakhulu. Ngakho-ke, it is ngokufanele ukuhanjwa ekudleni. Ukuze ngokushesha ukwakha kwasekuseni enempilo futhi ukukhanya, pre-uhlole emuva lapho une konke okudingayo asesandleni sakho. Ngalesi sikhathi, uzodinga:

• 120 amagremu oatmeal.
• Izithandani wezipuni helium mass imbewu chia.
• 350 namamililitha 1% ubisi.
• A isipuni uju.
• Cinnamon ne vanilla.

Ubisi is batheleka ebhodweni ofanele futhi ithunyelwa umlilo. Uma amathumba, it is wathela Hercules oluthile lokudla, usinamoni, i-vanilla mass helium okusanhlamvu chia. Ngaphambi uvala ekushiseni, ukupheka iphalishi ukuthumela uju liquid. Zonke uhlanganise kahle futhi ususe kusukela ukushisa. Ngesicelo isidlo esiphelele engeza amajikijolo fresh noma izithelo izingcezu.

emoyeni cutlets

Sikunikeza isibonelo esisodwa ngaphezulu izindlela ngokwezifiso imbewu chia (ngezithombe izitsha ezifanayo ingatholakala ngokuhamba ukushicilelwa lanamuhla). Lezi-kilojoule amaningi yemifino cutlets etholakala hhayi kuphela ewusizo kakhulu, kodwa futhi emangalisayo esihlwabusayo. Banezinhliziyo ukukhanya isakhiwo obucayi ukunambitheka esiyingqayizivele. Ngakho-ke, cishe unesithakazelo kulokho intokazi ulandela umzimba wayo siqu. Ngokuba ukulungiswa meatballs, uzodinga:

• amagremu 100 of imbewu chia.
• A isanqante ezinkulu.
• 30 amagremu coriander.
• Ipheya itiye nezinkezo kafulawa nekhumini.
• amagremu 100 Tofu.
• Ipheya wezipuni zamafutha omnqumo.
• 50 amagremu sesame.
• Ithisipuni emhlabathini pepper.

Imbewu chia wathela amanzi afudumele isilinganiso 1: 2 washiywa amahora amabili noma amathathu. Emva kwalesi sikhathi, kufanele ube mass jelly-like. It ukwengeza cilantro oqoshiwe, izaqathe ogayiwe, ufulawa, ikhumini kanye Tofu. Konke lokhu kungenxa kancane engeza ezinye usawoti, pepper, wayixova ngesandla kahle. Kusukela kwaphumela ingcosana nengulube off izingcezu ezincane, kwakhiwa kusukela Burgers zabo futhi paneer nabo Sesame. Ngemva kwalokho, umkhiqizo ukusabalala bhaka, ngamafutha omnqumo, uwafake kuhhavini. Bhaka kubo cishe imizuzu engu-amabili nanhlanu.

omelette

Lokhu dish kuyoba esinye isibonelo esihle zendlela yokwenza Semena Chia. Recipe of the omelet ilula kangangokuba ngisho noma zizalane yakhe eyeve eshumini nambili kalula. ukwenza lokhu kwasekuseni okumnandi futhi unempilo, uzodinga isikhathi kanye modicum ukubekezela. Ngaphezu kwalokho, ekhaya lakho kumele batholwe:

• Inkukhu amaqanda.
• A isipuni imbewu chia.
• onion okulingene.
• Isipuni ubisi cow sika.
• 50 amagremu of isipinashi.
• Usawoti kanye yimuphi izinongo.

Ngokungafani nezinye izindlela eziningi imbewu chia, ngeke cwilisa nabo emanzini. Ngakho-ke, qala inqubo elandelayo nge enza amaqanda. Ngenxa yalesi behlukana endishini efanelekayo, kuhlangene ubisi phehla ezinyakaziswayo kahle. Lolu ketshezi okuholela kuthululwe imbewu ewusizo futhi uzishiyele imizuzu engamashumi amathathu.

Okwamanje ungakwazi goba. It zihlanjululwa kusukela husk, wageza futhi uthathe mncane izindandatho uhhafu gazinga kuze brown golden. Ukuze brown anyanisi ukusakaza mass iqanda isipinashi oqoshiwe. Zonke lezi engeza ezinye usawoti, ayoliswe iyiphi izinongo kanye nekhava ngesivalo. Lungiselela i omelet ukushisa okusesilinganisweni imizuzu embalwa.

Panna cotta

Lona omunye the best dessert zokupheka nge imbewu chia. Ilungiselela ke ulula. Kodwa le nqubo ithatha isikhathi esiningi, ngakho-ke kufanele uqale kuphela uma ngeke kuthathe isikhathi sakho. Ukuze wenze lokhu uzodinga:

• 3 wezipuni chia okusanhlamvu.
• namamililitha 100 ziyadliwa ubisi.
• Isipuni yalezi zinyosi ketshezi.
• ½ isipuni vanilla.

Lena esinye isibonelo esicacile zokupheka imbewu chia, okuyinto akudingeki amanzi. Kulokhu, okusanhlamvu kuthululwe ubisi nut, kahle exubile bese zisuswe eceleni amahora ambalwa. Emva kwalesi sikhathi, nenqwaba ewumphumela wengeze uju yemvelo kanye vanilla. Zonke futhi wayixova bese uthumela ku esiqandisini. kamuva Cishe ngemva kwamahora amabili, dessert ongakhonza.

Pudding nge umango ukunambitheka

abathandi Sweets uzokujabulela le nguqulo zokupheka ne imbewu ka chia. Pudding, eyenziwe ubuchwepheshe ngezansi-echazwe, kuvela kuyinto lula ngendlela emangalisayo futhi okumnandi. Akukona aqukethe igremu elilodwa nezivimbelakuvunda yokufakelwa, ngakho-ke kungaba ukunikela amadala hhayi kuphela, kodwa futhi lesi sizukulwane esisha. Ukuze kulungiswe Pudding umango kusengaphambili azithathe ukunakekelwa, ngesikhathi esifanele asesandleni sakho wathola:

• 4 wezipuni chia okusanhlamvu.
• 1.5 izinkomishi umango uginindela.
• ½ ithisipuni vanilla essence.
• namamililitha 100 inkomo nobisi lukakhukhunathi.
• ingilazi yamanzi.
• A isipuni ushukela.
• Ingcosana hazelnuts olwembiza.

Umango uginindela phansi in a blender, kancane kancane wanezela amanzi. Ungqimba kwaphumela, okuyinto ungathi ukuvumelana sauce ngokwanele aminyene, ukusabalalisa izibuko ukuze agcwala nge-ingxenye eyodwa kuphela, bese uthumela ku esiqandisini.

Esitsheni ehlukile, hlanganisa lukakhukhunathi inkomo. Kukhona futhi ushukela kanye vanilla essence. Zonke ivuse kahle futhi uthele okuholela ketshezi chia okusanhlamvu. Uma mass sikhula ngokwanele, agcwalisa izibuko nge umango puree kanye futhi isuswe ku esiqandisini. Ngalesi sikhathi, uba khona amahora ambalwa, kodwa okungcono - ubusuku. dessert Ready lihlotshiswe amacembe Mint ufafaze hazelnuts oqoshiwe.

berry Pudding

Lokhu dessert akuyona kuphela emangalisayo esiphundu, kodwa futhi ewusizo kakhulu. Ngu Isifaniso nezinye izindlela eziningi Pudding nge imbewu chia sihilela ukusetshenziswa lutholakale kalula ongaphakeme izingxenye izindleko. Ukuze wenze lokho, uzodinga:

• 3 wezipuni imbewu chia.
• 250 namamililitha we ubisi 1%.
• 150 amagremu yanoma yimuphi amajikijolo fresh.
• 150 namamililitha yogurt ngesiGreki.
• A ingcosana vanilla iyiphi Sweetener.

imbewu Chia uthele ubisi nilishiye libe imizuzu amabili, ibangele ngezikhathi ezithile ungakhohlwa kubo. Kuze imbewu bandisa, ungenza amajikijolo. Ayagezwa, bahlanza of amahlamvu ezisele futhi triturated isiGreki yogurt zemvelo. Kukhona futhi wengeze vanilla, Sweetener nobisi-okusanhlamvu mass. Zonke kahle kuxutshwe futhi zibekwe izibuko amahle.

Smoothie ne kiwi futhi agave umpe

Lokhu isiphuzo emangalisayo is hhayi ukugcwalisa kuphela umzimba wakho ne amavithamini abalulekile, kodwa futhi basize ukunciphisa umzimba. Njengezilwane eziningi nezinye izindlela Smoothies imbewu chia, le ndlela kuhilela ukusetshenziswa izithelo ezingavamile, ekungafanele kube in esiqandisini yakho. Ngakho-ke, ngaphambi kokwenza lokhu isiphuzo qiniseka ukuya esitolo uthenge yonke imikhiqizo ezingekho. Ngalesi sikhathi, uzodinga:

• 4 ikiwi ezivuthiwe.
• Elungisiwe-apula eliluhlaza okotshani.
• Whole lime.
• Isipuni imbewu chia.
• A ingilazi yamanzi abandayo.
• A ambalwa amathisipuni agave umpe noma uju.
• 4, naseqhweni.

Okusanhlamvu kuthiwa batheleka endishini encane futhi isipuni ngamanzi abandayo wathela. Nakuba bayoba zigcwala, ungathatha izithelo. Kiwi wageza, wahlanza kusukela isikhumba futhi uthathe neengcezu noma amakota. Bahlanza mahhala kusukela apula core futhi uthele ijusi yabo lime isibambo.

Esikhathini isitsha blender likhokhelwa naseqhweni. Kukhona futhi wathumela apula amaqatha bese ikiwi tincetu. Izithelo ukusabalala phezu imbewu zingavuvukalanga ka chia uwathele zonke ingilazi yamanzi abandayo kanye agave umpe. ikhava Blender ngesivalo futhi imenze isimo ukusebenza. Hlanganisa esizayo Vitamin isiphuzo lokuqala ngesivinini aphansi, kancane kancane zandise izinto ngesivinini.

Muffin

Leresiphi kuvela ukukhanya futhi emnene Ukudla namakhekhe. Ukuze ekuwulungiseleleni udinga izingxenye elula hhayi eqolo, okuyinto edayiswa yimuphi umnyango zokudla. Ngaphambi nomkhombe inhlama, hlola ukuthi ngabe wena ngakwesokunene:

• Ikota inkomishi oatmeal noma wonke-wokusanhlamvu kafulawa.
• 40 namamililitha of Maple isiraphu noma uju samanje.
• Ikota inkomishi apula sauce.
• 140 namamililitha ubisi alimondi.
• Isigamu inkomishi imbewu emhlophe.
• Isipuni baking soda.
• Ikota inkomishi imbewu chia namafutha omnqumo.
• A ingcosana uLwandle Lukasawoti.

Endishini enkulu ukuhlanganisa usawoti, baking soda nofulawa. Nalokho ingezwe applesauce, amafutha omnqumo, ubisi alimondi, uketshezi uju noma Maple isiraphu. Lonke ngesikhathi esifanayo kahle kuze eyohlobo.

Esikhathini mass okuholela engeza imbewu emhlophe futhi Semena Chia. Namanje enyakaza futhi. Inhlama eqeda abekwa ku formochkam kangangokuthi ongasuthi kuya phezulu, futhi ibekwe endaweni kuhhavini osuke usushisa kakade. Muffin okunjalo wabhaka ngokusebenzisa omunye namashumi ayisishiyagalolunye degrees ngesikhathi ikota okungenani yehora.