Isonka sebhanana

Carol Álvarez

Imizuzu ye5

Isonka sebhanana siyindlela emnandi yokutya kwasekuseni okanye i-snacks. Kufuneka kuthiwe, nangona kuthiwa "isonka", kuninzi kwikhekhe lesiponji. Izithako, njengoko uza kubona, zisempilweni ngokupheleleyo.

Sifake igalelo ngomgubo ocoliweyo ohlukeneyo, kodwa ungahlala ulungelelanisa ukuthanda kwakho okanye kuxhomekeke kwinto onayo ekhaya. Kwenzeka into efanayo ngobisi, ungasebenzisa imifuno (i-almonds, i-oats, i-soy, irayisi ...) okanye isilwanyana esinqabileyo.

Kwimeko yamantongomane, siye sakhetha amanye ama-walnuts ukuba anike "brownie" touch. Kwimeko apho u-alleji okanye awusithandi esi siqhamo somileyo, sitshintshele esinye okanye ungafaki nasiphi na. Unokongeza iitshiphusi zetshokholethi emnyama okanye amaqhekeza ebhanana.

Isonka siya kuba nokwakheka okwahlukileyo kunoko sikuqhelileyo kuba asisebenzisi gwele, kodwa siyakuqinisekisa ukuba simnandi kwaye sinyibilika emlonyeni wakho.

Ngandlela ithile, sihlala sigqiba ngeebhanana ezi-3-4 ezivuthiweyo ezihleli kwikhawuntara yethu yasekhitshini. Izityalo ezivuthwe kakhulu ukuba zingatyiwa, kodwa zilungele ukubhaka. Uyayazi intetho ethi: "Xa ubomi bukunika iibhanana ezivuthiweyo, yenza isonka sebhanana".
Iiplantain ezivuthiweyo liphupha ngesonka sebhanana kwaye zenza olona guqulelo lungcono phaya. Esi sonka sebhanana sifumile, sishinyene, kwaye sigcwele incasa.

Kuba isempilweni?

Le recipe yenziwe nge-100% yomgubo wengqolowa opheleleyo, ngokungafaniyo neendlela zokupheka zesonka zebhanana ezibiza umgubo ocoliweyo kunye neeshukela ezininzi ezicutshungulwayo.

Ngaphezu koko, ngokwemvelo inencasa ngobusi okanye isiraphu yemaple, enika izondlo ezingenayo iswekile emhlophe. Kwakhona, le recipe ifuna inani elifanelekileyo leoli engacocwanga endaweni yeentonga ezipheleleyo zebhotela (sinokukhetha phakathi kweoli ye-coconut enyulu, ioli ye-olive eyongezelelweyo okanye ioli yemifuno).

Njengoko sinokubona, le recipe ineempawu ezininzi zokukhulula, eyona nto iphambili kukuba ayiyi kuthumela amanqanaba eswekile yegazi ngaphandle kolawulo.

Yiresiphi esebenzisa izithako eziqhelekileyo. Akukho ziswiti ezenziweyo okanye nantoni na engaqhelekanga apha. Ikwasempilweni kakhulu njengoko yenziwe ngaphandle kweoyile, iphantsi ngeswekile kwaye ijikeleze i-100 calories kwisilayi ngasinye. Kwaye okokugqibela, incasa emangalisayo. Xa izinto ezibhakiweyo zibhalwe “zisempilweni,” azinancasa kakuhle. Nangona kunjalo, akukho mntu unokuqikelela ukuba esi sonka sebhanana.

Kunconywa kuzo zonke iintlobo zokutya okunempilo, nangona izidlo ze-keto zingayifumani zifanelekile ngenxa yokutya kwayo kwe-carbohydrate. Nangona kunjalo, ilungele iimbaleki eziza kwenza umgudu omkhulu ozinzileyo ekuhambeni kwexesha, njengogqatso lomdyarho okanye i-triathlon. Kakade ke, ikwayindlela efanelekileyo yokuphepha ukuchitha ukutya nokutya iziqhamo ngendlela eyahlukileyo.

iresiphi yesonka sebhanana esempilweni

Iingcebiso

Nanga amanye amacebiso am aphezulu okuqinisekisa ukuba isonka sakho sebhanana siphuma sigqibelele:

  • Sebenzisa iibhanana ezivuthwe kakhulu. Xa i-plantain ivuthwa, iba mnandi ngakumbi, kulula ukuyicuba, kwaye ngokukhona isongeza kwisonka esimnandi.
    Iqhinga lokuvuthwa kweebhanana ngokukhawuleza kukubeka iibhanana (ngaphandle kwesikhumba) kwiphepha lokubhaka kwaye ubhake malunga nemizuzu engama-6-8, de kube mnyama ulusu lwangaphandle.
  • ukuba ivenkile, isonka sebhanana siya kugcina kwiqondo lokushisa kwe-3 ukuya kwiintsuku ze-5. Ukuba sifuna ukuyikhenkceza, siyayiyeka iphole ngokupheleleyo kwaye siyigcine kwisingxobo esingangeni moya okanye kwisingxobo esikhuselekileyo sesikhenkcisi kangangeenyanga ezi-3. Yiyeke inyibilike kwiqondo lobushushu begumbi ngaphambi kokukhonza.
  • Landela iresiphi. Indlela efanelekileyo yokuqinisekisa ukuphumelela kwesi sonka sebhanana esinempilo kukulandela iresiphi kwaye usebenzise izithako ezichanekileyo njengoko kubhaliwe.
  • Qiniseka ukuba amaqanda akwiqondo lobushushu begumbi. Ukuba amaqanda abanda kakhulu, sibeka emngciphekweni ibhotolo coagulating. Ukuzisa amaqanda kwiqondo lokushisa, vele uwabeke kwisitya samanzi afudumeleyo imizuzu engama-3-5 ngaphambi kokusebenzisa.
  • sebenzisa ubisi olupheleleyo okanye 2% iyogathi yamaGrike. Iyogathi enamafutha amancinci inceda ukugcina ukufuma kwesi sonka sebhanana. Ukuba sithanda isonka sebhanana esimnandi, sinokusebenzisa i-vanilla yoghurt yesiGrike. Ukuba asinayo iyogathi, sinokusebenzisa ukhilimu omuncu!
  • Sebenzisa i-soda yokubhaka entsha. Ukuba i-soda yokubhaka ingaphezulu kweenyanga ezi-3 ubudala, kuyacetyiswa ukuba uthenge entsha ngeziphumo ezingcono zokubhaka.
  • Musa ukuyixuba kakhulu intlama. Ukuxuba ngokugqithiseleyo i-batter kuya kudala isonka esinzima sebhanana. Sidinga nje ukuxuba de izithako zidibaniswe.
  • Zama ngosuku olulandelayo. Isonka sebhanana sihlala singcono kusuku emva kokuba usibhakile, njengoko iiswekile zikhutshwa kwaye isonka siya sisiba mnandi. Noko ke, sisenokungahlali de kube lusuku olulandelayo.
  • Esi sonka sebhanana sisempilweni sibanda kakuhle. Siza kuyisonga ngeplastiki, emva koko siyifake kwifoyile ye-aluminiyam kwaye ekugqibeleni siya kuyibeka kwibhegi enokusetyenziswa kwakhona okanye kwingxowa ekhuselekileyo yesikhenkcezisi kubuninzi beenyanga ezi-3. Siya kunyibilika kwiqondo lobushushu begumbi xa sele silungele ukutya. Sinokukhenkceza izilayi zomntu ngamnye ukuze siphathwe ngokukhawuleza ekuhambeni.

Ngaba ungaya kwi-vegan?

Ngethuba nje sisebenzisa i-yogurt engeyiyo yobisi, iresiphi ngokwemvelo i-vegan. Ezinye izilwanyana zisetyenziselwa ukusebenzisa i-yogurt ye-Greek ye-vegan xa yenza le recipe, kodwa isebenza kakuhle kunye ne-yogurt engeyiyo yamaGrike.

Nditsho iyogathi yobisi lwekhokhonathi, iyogathi yecashew, iyogathi yesoya kunye neyogathi yobisi lwealmond zingasetyenziswa ngempumelelo. Ngoko ke sinokuziva sikhululekile ukusebenzisa naluphi na uhlobo.Singatshintsha nencasa ukuba siyathanda. Singasebenzisa iqunube, ipesika okanye iyogathi yeblueberry ukuyinika incasa echuliweyo neyonwabisayo.

Kwaye ukuba asinayo iyogathi okanye sikhetha ukungayisebenzisi, siya kwandisa ibhanana kwiikomityi ezimbini kwaye siyishiye iyogathi ngokupheleleyo. I-flavour ngale ndlela iya kuba namandla ngakumbi kwaye iya kuba ne-creaminess encinci. Kwakhona kuya kuba neprotheyini ephantsi kunye namafutha. Nangona kunjalo, kuya kuba mnandi kwaye kuya kuba yi-snack enempilo kwintsapho yonke.

Isonka sebhanana

Phrinta iresiphi
  • Ubunzima: Media
  • Uhlobo Lwesitya: Zodwa
  • Ixesha lokulungiselela:

Izithako

  • Iibhanana ezi-2 ezivuthiweyo eziphakathi
  • Iqanda le-1
  • 1/2 indebe ye-walnuts eqoshiwe
  • 1 ikomityi yomgubo we-buckwheat
  • 1 indebe ye-oatmeal
  • 1 ikomityi yepanela, i-stevia okanye ishukela elimdaka
  • 1 ithisipuni yokubhaka isoda
  • 1 ithisipuni yomhlaba isinamon
  • I-1 / 2 itispuni letyuwa
  • I-3/4 indebe yobisi lwe-almond engenashukela
  • 1 itispuni sevanilla isicatshulwa

Ukulungiselela

  1. Beka i-wire tray kwindawo engezantsi ye-oveni kwaye ufudumeze ukuya kwi-180ºC.

  2. Yongeza umgubo we-buckwheat kunye ne-oatmeal, i-panela, i-sinamon powder, i-bicarbonate ye-soda kunye netyuwa. Xuba kakuhle de badityaniswe.

  3. Hlaba iiplantain ngefolokhwe.

  4. Ukudibanisa izithako ezomileyo, yongeza iibhanana ezichotshoziweyo, iqanda, i-vanilla essence kunye nobisi. Gxuma. Yongeza i-walnuts eqoshiwe kwaye uvuselele kwakhona.

  5. Gcoba isikhunta esixande ngeoli yeoli okanye usebenzise iphepha lokubhaka ukuze intlama ingabambeleli. Bhaka imizuzu engama-60-75, ixesha liyahluka ngokuxhomekeke kwi-oven.

    Isonka sebhanana siya kuba silungile xa sigolide ngaphandle kwaye xa ufaka i-toothpick embindini, iphuma icocekile.

  6. Nokuba ufuna ngokwenene ukuyitya, yiyeke iphole kwiqondo lobushushu begumbi kwaye uyinqumle ibe ziziqwenga ezili-10.

    Iya kubamba ngokugqibeleleyo ukuba uyigcina kwi-tupperware kwiqondo lobushushu begumbi.


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  1.   Loren sitsho
    yenzayo 6 iminyaka

    Eli nqaku kufuneka lixhaswe nguLindt kuba kukho i-14% yeswekile kuloo tshokolethi kunye ne-15% kwi-mercadona enye. Iswekile ayinamsebenzi nokuba imdaka okanye hayi, iseyiswekile kwaye amanani ayo aphantse afane. Ke nangona ndivuma ukuba uLindt ungcono, hayi kwinqanaba afuna ukuthengisa ngalo...

    Phendula uLoren