Summer Indlela: jam Blueberry kunye imbewu sinh

Uninzi iintlobo ijam, apho kunokuqulunqwa, anencasa kakhulu, kwaye kukho isizathu: hooter iswekile zigqithiswe ngokugqithiseleyo. Ukuze ufumane uzinzo lwe jam iziqhamo okanye ijeli, kufuneka kuphekwe kunye neswekile pectin akhululwe. Kakade ke, ungathenga ngayo ukongeza ukunciphisa isixa eswekile imveliso ogqityiweyo.

Kodwa masenze ukuba ninyanisile: i ezincinci iziyobisi ungena ebhankini, ngcono. Yiloo nto le jam iresiphi blueberry iyamangalisa, kuba akanayo kubalulekile enobungozi umzimba.

Izinto eziluncedo zembewu sinh

Semena Chia emanzini banda izihlandlo 9, apho ijeli luqokelelane ibhola. Oku kukuvumela ukuba ufumane ukuyondelelana lasekunene ijam kungekho neswekile longeziwe. Yintoni kungcono, Semena Chia kakhulu okunezondlo kwaye igalelo kwimpilo kwinkqubo yokwetyisa.

Kwenye izabelo zazo (28 grams) iqulethe:

• Ifayibha - 11 grams;
• protein - 4 grams;
• fat - 9 grams;
• calcium - 18% of imfuneko ngemihla;
• manganese - 30% of imfuneko ngemihla;
• magnesium - 30% of imfuneko ngemihla;
• phosphorus - 27% ye eqhelekileyo ngemihla.

Ngaphezu koko, xa imbewu ka chia iqulethe zinc, Vitamin B3 (niacin), potassium, vitamin B1 (hydrochloride) kunye B2.

Njengoko ubona, ziyahlutha antioxidants, ifayibha, iiproteins kunye omega-3 asidi okunamafutha.

Iinzuzo iiblueberries

Kodwa ukuba wena oko akwanelanga, iiblueberries nazo ephawulekayo.

Lwalunye ukhamba aluhlaza (148 g) iqulethe:

• 4 iigrem ifayibha;
• 24% yexabiso ngemihla vitamin C;
• 36% yexabiso ngemihla vitamin K;
• 25% of calcium ngemihla.

Le blueberry iqulethe ezinye izakha mzimba.

Aluhlaza zithathwa ukuba i "ngukumkani" lweemveliso antioxidant. Antioxidants, yona le berry, yande kwiindawo yobuchopho kubalulekile ukuba ubukrelekrele. Njengoko kuboniswe yi isifundo kunyaka-emithandathu, ukuba basebenzisane kunye iiseli zemithambo-luvo, kuyehla ukwaluphala zabo. Izazinzulu ziye zafumanisa ukuba iiblueberries nako yokulibazisa ukuguga ngokwasengqondweni ngeminyaka 2.5.

Yintoni ekufanele siyenze nendlela?

Ngoko ke, ukuba zonke ezi zibonelelo, sebenzisa iresiphi jam yethu BlackBerry. Uya kufuna oku:

• iikomityi ezi 3 aluhlaza okutsha;
• olunyulu isiraphu maple - 3-4 amacephe (okanye enye nangoku ulwelo);
• 2 amacephe imbewu trong;
• ivanila - ½ TSP.

Indlela ukupheka jam blueberry?

1. Ukuxuba bilberries womile kwaye isiraphu maple ecocekileyo kunye baze bawazise kubo ithumba kwi cookware nonstick. Amaqunube badla kuyimfuneko ukwenza, kwaye umlilo iphungulwe onamandla isantya ukuba imizuzu emi-5. Olova bahlanganise berry ngefolokhwe ukuze ayinike ukuguda noburhabaxa oyifunayo.
2. Yongeza Semena Chia baxhaya ude ufumane umxube eyohlobo olulodwa. Mziseni jam ukuya ukuvumelana echanekileyo. Yena eqinileyo 15 imizuzu. ukutshintsha rhoqo, njengoko isihange ukuba espan.
3. Emva kokuba jam seyijiyile, susa lakubalela kwaye udibanise ivanila. nokuba isiraphu maple zifakwe ukuba oyifunayo (ukunambitha).
4. Le jam uphelele thowusti, IsiNgesi muffins, oatmeal nemivalo, nemiqhathane, ehla, cocktails kwakunye nokunye okuninzi. Jam kufuneka zigcinwe ubuncinane kwiveki kwinkonkxa moya efrijini. Ngoko nangoko emva kokuba ukuba ugqibele.