Wenza kanjani ama-pancake ngofulawa we-buckwheat

Akunakwenzeka ukucabanga ukudla kwaseRussia ngaphandle kwama-pancake. Ukudla okunezinhlobonhlobo ezilula - ufulawa, iqanda, amanzi noma ubisi, kanye nenqwaba yokuphathwa okumanzi kuyabhema etafuleni. Futhi yeka inala yokupheka!

Sijwayele ukunambitha ama-pancake kafulawa kakolweni, kepha emakhulwini eminyaka adlule kwakungukunethezeka kwabantu abavamile. Ama-pancake ayenziwe kusuka okusanhlamvu okuhlukahlukene: amabele, i-oatmeal, i-pea ne-buckwheat. Lesi sakamuva sasihlonishwa ikakhulukazi eRussia. Okhokho bethu bathi: "Iphalishi leBuckwheat lingumama wethu, kanti isinkwa sikarye singubaba wethu." Ama-pancake ama-Buckwheat asebenze njengomhlobiso wetafula lokugubha umkhosi, ayikho iMaslenitsa eyodwa engenza ngaphandle kwawo.

Kulezi zinsuku, izazi zokudla azithandi ufulawa kakolweni. Imikhiqizo eyenziwe ngayo inama-calories amaningi, iqukethe izinto ezimbalwa eziwusizo, ukusetshenziswa kwazo kaningi kubangela isisindo esiningi. Ama-pancake ebuckwheat yi-godsend yabashukela besifo sikashukela kanye nabaqaphi besisindo, kanye nendlela enhle yokuthambisa umndeni ngesidlo esisha, esinempilo nesiphundu.

Iresiphi yakudala enobisi

I-Buckwheat iqukethe i-gluten encane. Ngaphandle kwawo, ama-pancake awabambi umumo wawo futhi ayawa. Ukwengezwa kukafulawa kakolweni kwenza inhlama inamathele kakhudlwana.

• Ufulawa we-buckwheat 300 g
• ufulawa kakolweni 100 g
• ubisi 600 ml
• inkukhu iqanda ama-3 ama-PC
• ushukela 1 tsp
• uwoyela wemifino 4 tbsp. l.
• isoda ½ tsp.
• usawoti ½ tsp.

Amakholori: 229 kcal

Amaprotheni: 6.8 g

Amafutha: 13.1 g

Amakhabhohayidrethi: 22.3 g

• Phakamisa yomibili impuphu, hlanganisa.

• Kwesinye isitsha, hlanganisa amaqanda noshukela, usawoti kanye nesoda. Shaya kahle, ungasebenzisa i-mixer.

• Thela ubisi bese ushaya kahle futhi.

• Thela ingxube yefulawa engxenyeni yeqanda, uvuselele ukugwema ukwakheka kwezigaxa.

• Faka uwoyela.

• Gcoba ipani elifudumele ngamafutha bese ulishisa. Ama-pancake othosiwe.

• Ingubo engeyona induku kufanele igcotshwe kuphela ngaphambi kokubhaka. I-skillet ejwayelekile - njengoba kudingeka, lapho uqaphela ukuthi inhlama iyanamathela.

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IBuckwheat iqukethe ama-carbohydrate ambalwa kunamanye okusanhlamvu. Umzimba uchitha amandla amaningi ekugayweni kwe-buckwheat, okwenza kube umkhiqizo wokudla. Izitsha ezenziwe ngalokhu okusanhlamvu zisiza ukuqeda i-cholesterol futhi zibeke amazinga kashukela egazini.

Ama-pancake we-Buckwheat ngaphandle kofulawa kakolweni

Ufulawa kakolweni uqukethe i-gluten; abanye abantu abakwazi ukubekezelela le nto. I-Gluten ingadala ukungezwani komzimba ezinganeni. Isifo sikashukela kanye nama-dieters bazama ukungasebenzisi ufulawa kakolweni.

Izithako:

• Ufulawa weBuckwheat: 300 g.
• Ubisi: 600 g.
• Iqanda lenkukhu: ama-2 ama-PC.
• Ukhilimu omuncu: 2 tbsp. l.
• Ibhotela: 2 tbsp. l.
• Ushukela: 2 tbsp. l.
• Imvubelo eyomile: 2 tsp
• Usawoti: ½ tsp

Indlela yokupheka:

1. Susa ingilazi engu-1 yobisi eceleni. Fudumeza lonke ubisi lube ngama-38 ° C.
2. Thela imvubelo noshukela esitsheni esinobisi. Beka eceleni ingxube imizuzu eyi-10, ugovuze kahle.
3. Sebenzisa isitsha esikhulu njengoba inhlama izokhuphuka kakhulu. Thela ingxube yemvubelo, engeza ufulawa ukhilimu omuncu.
4. Gubha kuze kube yilapho ingxube ibushelelezi.
5. Sigoqa izitsha ngengubo bese sizishiya zifudumele amahora ama-2-3.
6. Hlukanisa abamhlophe nezikhupha. Ncibilikisa ibhotela.
7. Faka izikhupha, uwoyela nosawoti enhlama. Hlanganisa uthele ingilazi yobisi esele.
8. Shaya amaprotheni kuze kuvele amagwebu aminyene.
9. Faka amaprotheni enhlama ugovuze ngobumnene. Inhlama isilungile, ungabhaka.

Izinhlamvu ze-Buckwheat zicebile ngamaprotheni. Okusanhlamvu kuqukethe ama-amino acid ayi-18 adingekayo emzimbeni. Ukufakwa kwe-buckwheat ekudleni kusiza ukubhekana nokushoda kwamaprotheni kwabadla imifino nabantu ekudleni noma ekuzileni ukudla.

Ukulungiswa kwevidiyo

Iresiphi engenamvubelo

Inhlama engenamvubelo kufanele ilungiswe kusihlwa ukuze ikhuphuke ekuseni.

Izithako:

• Ufulawa weBuckwheat: 120 g.
• Iqanda lenkukhu: ama-3 ama-PC.
• Ubisi: 100 g.
• Amanzi: 100 g.
• Ijusi lelamula: 1 tbsp. l.
• Ibhotela: 1 tbsp. l.

Ukulungiselela:

1. Hlanganisa amanzi nobisi, usawoti.
2. Faka ufulawa ezingxenyeni ezincane, uvuselele inhlama kahle isikhathi ngasinye.
3. Faka ibhotela elithambile nejusi likalamula ugovuze.
4. Shiya inhlama egumbini ubusuku bonke, le nqubo ibizwa ngokuthi ukuvutshelwa.
5. Ngakusasa, gxuma kumaqanda, inhlama isilungile.

I-Buckwheat iqukethe amavithamini B, izakhi zokulandelela: ithusi, i-boron, i-aluminium, i-phosphorus, i-chromium, i-cobalt. Izinto ezinjenge-selenium, i-titanium ne-vanadium azitholakali kokunye okusanhlamvu. Okuqukethwe kwensimbi okuphezulu, u-5 mg nge-100 g enesilinganiso sansuku zonke se-10 mg, kwenza izitsha ze-buckwheat zilusizo ekwelapheni i-anemia.

Amapancake ku-kefir

Amapancake nge-kefir avele abe luhlaza futhi abuthakathaka, "anezimbobo". I-Kefir ingashintshwa ngeminye imikhiqizo yobisi evutshiwe, uma imnandi - inani likashukela lingehliswa.

Izithako:

• Ufulawa weBuckwheat: 175 g.
• I-Kefir: 200 g.
• Amanzi: 200 g.
• Iqanda lenkukhu: ama-2 ama-PC.
• Ushukela: 2 tbsp. l.

Ukulungiselela:

1. Shaya amaqanda kuze kube amagwebu.
2. Thela ku-kefir.
3. Faka usawoti kanye noshukela.
4. Hlanganisa ukwakheka okuvelayo.
5. Thela ufulawa engxenyeni yeqanda-kefir.
6. Gcoba kuze kube bushelelezi ngaphandle kwezigaxa.
7. Sithela ngamanzi. Lokhu sikwenza kancane kancane, ezingxenyeni ezithile, sishukumisa ingxube ngemuva kokuphaka ngakunye.
8. Inhlama kufanele ibe yinhle kakhulu. Isisindo esinyene singahlanjululwa ngamanzi ngokuvumelana okufunayo.

Uma ama-pancake ephuka lapho kubhakwa, gxuma kufulawa kakolweni enhlama.

Izinhlamvu zeBuckwheat ziqukethe inani elikhulu lesimiso. I-antioxidant yemvelo. I-Rutin ijwayele imetabolism, ithuthukisa umphumela we-vitamin C.

Amathiphu awusizo

Ama-pancake ebuckwheat "awabizi kakhulu" kunokolweni. Lokhu kungenxa yesici sefulawa we-buckwheat. Ukuvimbela ama-pancake ekubeni yizigaxa, naka iseluleko sabomama abanolwazi.

• Qiniseka ukuthi uhlunga ufulawa. Lokhu kuyigcwalisa nge-oxygen futhi kunikeze ama-pancake umoya.
• Ukuvimbela ama-pancake ekuweni, ungaxuba ufulawa we-buckwheat nelayisi noma i-oatmeal, engeza isitashi.
• Chaza usawoti noshukela ngesilinganiso esincane soketshezi, bese ufaka kuphela enhlama.
• Hlanganisa imikhiqizo eningi ngokuhlukile kuziphuzo.
• Ukuchitha usawoti emanzini bese uwuthela kufulawa kuzonciphisa ukwakheka kwezigaxa.
• Ukuvimbela ama-pancake ekunamatheleni epanini, engeza uwoyela wemifino enhlama.
• Uma ukudla kwakho kuvumela, ungangeza ibhotela esikhundleni samafutha yemifino.
• Ufulawa weBuckwheat uvuvukale kakhulu. Uma inhlama ikhulu kakhulu, yinciphise ngobisi noma ngamanzi.
• Kulula kakhulu ukusebenzisa ipani lokuthosa elinganamatheli ukuthosa. Izitsha zensimbi yensimbi nazo zifanelekile.
• Gcoba i-skillet ngesigamu samazambane noma u-anyanisi.
• Ama-pancake ebuckwheat amnyama kunokolweni. Uma ubuso sebuyikhofi yegolide, i-pancake isilungile.

Yini ongaphaka ngayo ama-pancake we-buckwheat?

Zihamba kahle ngokugcwaliswa okuhle.

• Amakhowe athosiwe anyanisi.
• Inyama eqoshiwe.
• Izinhlanzi ezinosawoti.
• Inhlanganisela yesibindi esibilisiwe ngo-anyanisi othosiwe kanye nezaqathe.
• Amaqanda abilisiwe no-anyanisi oluhlaza.
• Ushizi.
• Ama-pancake abomvu we-caviar ne-buckwheat ayinhlanganisela yasebukhosini ngempela.
• Ukugcwaliswa okumnandi, izithelo namajikijolo kufanelekile.

Izindlela zokupheka ze-Buckwheat pancake sezihlale zingafunwanga. Kulezi zinsuku, lapho abantu abaningi ngokwengeziwe befuna ukudla okunempilo, bayathandwa futhi. Khetha iresiphi ekufanele, landela amathiphu, futhi ipuleti lama-pancake ama-buckwheat amnandi futhi anempilo lizoletha umndeni wakho ndawonye etafuleni.

Bukela ividiyo: The Healthiest Bread in the World! (Septhemba 2024).