Iwo masosi anofarira kudyiwa kwemiriwo, sezvo tisiri isu tese tinoda masaladhi akarungwa nemunyu, vhiniga nemafuta, asi isu tiri kutsvaga chimwe chinhu chakanyanya. Iyi ine hutano yeGreek yoghurt sosi ichashandiswawo kunyudza matanda emiriwo, uye kunyange zvikafu zvakakangwa zvakaita sefalafel, hove yechingwa, eggplant yakakangwa, nezvimwe.
Resipi yedu yemazuva ano ichatibatsira kugadzira imwe yemasosi anonaka uye akasiyana-siyana pane yekubika. Muto weGreek yoghurt watinounza nhasi une hutano hwakanyanya uye isu tichazvizadzisa nezvikamu zvitatu chete, tisingaverenge zvinonhuwira zvakaita semunyu, mhiripiri, parsley uye mamwe mafuta emuorivhi.
Pamusoro pezvo, mukati meichi chinyorwa tichakwanisa kuchishandura kuita sosi inotowedzera kudya uye inonaka kusanganisa nenyama, chikafu chakakangwa, hove, saladhi, mabheti, nezvimwe. nekuwedzera chinhu (muzvinyorwa tinopa mazano akati wandei). Pasina kukanganwa vegans, isu tichagadzirawo muto weGreek yoghurt yevegans kana vanoomesera miriwo.
Sei Greek yogati iri nani?
Yakasikwa uye isina kutapira yeGreek yoghurt ndiyo yakanakisa sarudzo kune iyi ine hutano sosi recipe uye yekusanganisa nemichero uye/kana zviyo. Izvi zvinodaro nekuti iyi siyana yeyoghurt yakapfuma mukati protein, kunyange kuva kaviri kuwanda kweyoghurt yakajairika.
Izvi zvinokonzeresa kuita satiety pamuviri wedu, kudzivirira svutugadzike pakati pekudya uye kuremekedza nguva dzekudya, saka isu hatisi kuwana mamwe uye asina kufanira macalories. Zvakare, kuve zvakasikwa uye pasina shuga, isu hatisi kuwedzera mazinga eglucose eropa.
Kunyangwe tikatenga neshuga, yatisingakurudzire nekuti kana yasanganiswa nemichero, pure cocoa, zviyo, nzungu nezvimwe, inotapira zvakakwana, mwando uye whey zvinobviswa panguva yekugadzirisa, saka. Iine shuga shoma pane isiri yeGreek yogati.
Saizvozvo, iyo yechiGiriki yakasiyana-siyana yakakwirira mu calcium nemaminerari. Greek yogurts inowanzova yakawanda yakakodzera lactose isingashiviriri nekuti mukuvirisa lactose inoshandurwa kuita lactic acid iyo iri nyore kuti muviri utore, asi kunyangwe zvakadaro zvinoenderana nehuwandu hwekusashivirira kwemutengi wega wega.
Pamusoro pezvo, iyi yakasiyana-siyana inobatsira kuvandudza kugaya nekuda kwehuwandu hwayo hweprobiotics uye hutachiona hune hutano hunozotibatsira mukugayiwa kwekudya kuti titore zvese zvinovaka muviri uye kuti microbiota yedu irambe yakagadzikana.
Inogona kugadzirwa vegan?
Hapana chinotitadzisa kuita kudaro, hongu, isu tinogona kusawana iyo yakakora manyorerwo atinoda zvakanyanya muyoghuti sosi. Kugadzira iyi resipi yakakodzera kune vegans kana vanoomesa miriwo, ndiko kuti, vanhu vasingadyi chikafu chemhuka, isu tinongofanira kushandura iyo plain unsweetened Greek yoghurt kune imwe. creamy style soy yoghurt.
Basa racho rakati kuoma, isu tinoziva, sezvo asiri ese masupamaketi anotengesa rudzi urwu rweyoghurt, chete classic soy yoghurt ine uye isina shuga. Saka taigona kuzvikurudzira kutenga online.
Izvo zvakakosha kuti ive nekrimu, kuzadzisa iyo yekupedzisira kugadzirwa kwehutano hweGreek yoghurt sosi yatichagadzirira mumaminetsi mashoma anotevera. Kana tawana soya kana oatmeal yoghurts ine creamy-style, tichafanira kutenga akati wandei, sezvo resipiro inoda magiramu mazana mashanu eyogati yeGreek kana tichida kusvika madhiri masere kuti anakirwe. Pane kudaro, ne 250 magiramu eyoghuti inenge yakwana vanhu 4.
Zvimwe zvinongedzo zvekubika zvinoramba zvakadaro, uye tinogona kuwedzera zvimwe, sezvatinotsanangura muchikamu chinotevera. Nezvizvi zvekuwedzera, tinozvipa kusiyanisa kubata uye kuwedzera kukosha kwekudya.
Nzira yekuvandudza resipi
Iyi resipi pachayo yatove yakakwana, nekuwedzera, tinokurudzira kuisiya yakakora uye inowirirana, panzvimbo yemvura. Kune avo vanoshandisa bhegi repastry kuti vawane gobvu rakanaka uye vashongedze ndiro, sezvinoitika muvhavha yemufananidzo wechinyorwa ichi.
Kuti tivandudze resipi tinogona kuwedzera chaiyo uye ine hutano seasonings, senge cucumber, mustard, dill, curry, cheese, chives, michero yakaomeswa, mazambiringa akaomeswa, mint nyowani, nezvimwe.
Mubvunzo ndewekuwedzera kukosha kwayo kwekudya, kunze kwekuipa kusiyanisa kubata zvichienderana nekudya kupi. Kuti uwedzere izvo zvinowedzera (kwete zvose panguva imwe chete, asi recipe imwe neimwe ine chigadziro) unofanira kuwedzera pamwe chete neyoghurt, mafuta emuorivhi uye zvinonhuwira. Hapana chikuru complication.
Zvinokurudzirwa kuti usasanganise zvinhu zvakawandisa, sezvo musanganiswa iwoyo wezvinonhuwira unogona kucheka muto uye pakupedzisira imari, nguva uye chikafu chatakarasa. Kana tichida kuti masosi edu ave nemachunks, angave ane muchero kana akaomeswa, tinogona kuwedzera, semuenzaniso, chizi chakachekwa kana kunyange macashews kuti ive muto unopwanya uye une hutano.
Kuchengetedza
Tinosvika padanho rinokosha zvikuru. Pano nzira mbiri dzakazaruka, tingave tichigadzira muto weGreek yoghurt yevanhu 4 kana kaviri. Kana tichida kuti isare, tichafanira kungwarira uye kugadzira nzvimbo mufiriji. Kunze kwekuverenga kuti muto unongogara uri muchimiro chakanaka anopfuura maawa masereipapo inofanira kuraswa.
Kana tikadya mari yese yatagadzira, tinogona kusvetuka danho iri kuti tidzidze kuichengeta. Zvikasadaro, zvakakosha kuziva zvatinofanira kuita kuchengetedza yedu yakanaka yeGreek yoghurt sosi yemazuva maviri kana matatu.
Sarudzo yakanakisa ndeye kushandisa girazi tupperware mudziyo une hermetically yakavharwa chivharo.. Iyi ndiyo chete nzira yekuona kuti hakuzove nekusvibiswa kubva kunze, hakuna mhepo, hakuna kusvibiswa kwemuchinjikwa, chero tichingovhura mugaba kuti tibvise mari yatinoda panguva iyoyo uye tichazviita nekuchenesa. mudziyo.
Kana tikazarura chigadziko uye tinyika mapanike, falafel, kuputira, crudites, nezvimwewo. tinenge tichisvibisa muto, saka, chinosara chichafanira kuraswa.
Nokuda kwekuchengetedza zviri nani, zvinokurudzirwa kuti tupperware ive pasi pefriji, sezvo, kana tikaiisa pamusuwo, kuchinja kwekushisa kunogona kukurumidza kuparara kwemuto.
