Amasangweji Kazambane kanye Nobhanana Wezinhlamvu Eziphelele anikezela ngenhlanganisela yakudala yokunambitheka okuphuphukayo, okunamafutha kuhambisana nobumnandi obungokwemvelo bobhanana ovuthiwe. Ngokusebenzisa isinkwa sezinhlamvu eziphelele, wengeza i-fibre eyengeziwe nezakhamzimba, okwenza lokhu kube yindlela elula kodwa ephelele yokudla kwasekuseni, isidlo esisheshayo, noma ngisho nesidlo sasemini esilula.
Izithako
- Izingcezu ezimbili zesinkwa sezinhlamvu eziphelele (isangweji ngalinye)
- Izinkezo ezimbili zikazambane (obushelelezi noma obunamaqhubu)
- Ubhanana owodwa ovuthiwe omaphakathi, osikiwe
- Ingcosana yesinamoni (uyazikhethela)
- Uju oluncane (uyazikhethela)
Okungeziwe Ongakukhetha
- Imbewu ye-Chia, imbewu yeflax egayiwe, noma imbewu kabhekilanga ukuze kube nokunqeklezeka okwengeziwe
- Ama-strawberries asikiwe noma ama-blueberries ukuze kube nokunambitheka okubana kakhulu
- Isipuni esincane se-cocoa powder ukuze kube nokunambitheka kukashokoledi okuncane
Imiyalelo
1. Khetha Isinkwa Sakho
Khetha isinkwa sezinhlamvu eziphelele ukuze uqinisekise ukuthi uthola i-fibre eyengeziwe nezakhamzimba. Osa isinkwa kancane uma uthanda ukuthi sibe butholovo, noma usishiye singosisiwe ukuze sibe buthambile.
2. Susa Uzambane
Thatha izinkezo ezimbili zikazambane (lungisa ngokokunambitheka) bese ususa ngokulinganayo ohlangothini olulodwa lwengcezu ngayinye yesinkwa. Uzambane obushelelezi wenza isangweji libe phuphu, kanti uzambane onamaqhubu wengeza ukunqeklezeka okuncane.
3. Sika Ubhanana
Xobula bese usika ubhanana owodwa ovuthiwe ube yizingcezu ezincane, ezilinganayo. Uma uthanda ukunambitheka okumnandi kakhulu, khetha ubhanana oye waba namabala ansundu. Beka izingcezu zikabhanana phezu kukazambane kolunye lwezingcezu zesinkwa.
4. Engeza Ukunambitheka Okwengeziwe
Uma ufisa, fafaza ingcosana yesinamoni phezu kwezingcezu zikabhanana. Lokhu kunambitheka okuncane kuhambisana nobumnandi bukabhanana. Ukuze kube nobumnandi obwengeziwe, fafaza uju oluncane. Ungakwazi futhi ukwengeza imbewu ye-chia noma ezinye izinhlobo zembewu ukuze kube nokunqeklezeka okwengeziwe.
5. Hlanganisa Bese Uphaka
Beka ingcezu yesibili yesinkwa phezulu, uhlangothi lukazambane lubheke phansi. Cindezela kancane isangweji ukuze konke kunamathele. Sika ngokunqamula ukuze sibe nesimo sakudala, noma usishiye siphelele.
Iziphakamiso Zokudla
- Jabulela Isangweji Lakho Kazambane kanye Nobhanana Wezinhlamvu Eziphelele njengoba linjalo, noma ulihambise nezinti zekhathi, izingcezu zama-apula, noma isitsha se-yogurt ukuze udle ukudla okulungile.
- Ukuze uthole ukudla okunempilo, phaka nethusi le-smoothie noma i-protein shake.
- Uma uthanda ukudla okufudumele, othe isangweji kancane imizuzu embalwa ohlangothini ngalunye kuze kube yilapho uzambane uncibilika kancane futhi isinkwa sibe segolide.
Amathiphu Esangweji Elingcono Kakhulu
- Sebenzisa ubhanana ovuthiwe ukuze uthole ubumnandi obukhulu nokuphuphuka.
- Khetha uzambane wemvelo ongenayo ushukela owengeziwe ukuze uthole ukudla okunempilo.
- Zama ukuzama ngezinhlobo ezahlukene zokugcoba, njengokugcoba kwama-almond noma ama-cashew, ukuze kube nokuhluka.
- Ukosa noma ukosa okusheshayo kungathuthukisa ukunambitheka, kodwa qaphela ukuthi ungaosi kakhulu uma uthanda ukuthamba.
Amasangweji Kazambane kanye Nobhanana Wezinhlamvu Eziphelele ayisisombululo esisheshayo, esimnandi nganoma yisiphi isikhathi sosuku. Anikeza ibhalansi yamaprotheni, i-fibre, nama-carbohydrates, okukugcina unamandla futhi unelisekile. Jabulela lokhu okuthandwayo okulula, okungaphelelwa isikhathi ngezinyathelo ezimbalwa nje ezilula.
