(35 iivoti)
Ukulayisha ...
Ukuba awuqhelanga ukwenza imivalo yamandla, le yirisithi yakho ukuze ube nakho ukuvavanya ukuba ziphuma njani. Zenziwe nge-soy enombala, isithako esiya sifumaneka kwiivenkile ezinkulu. Kwaye yile protein yemifuno edibanisa izitya ezininzi kunye nezinye izitya ezimnandi ezidibanisa ngokumangalisayo.
Le mivalo ikulungele ukukwazi ukunika amandla ongezelelweyo emzimbeni wakho kunye nezithako zemifuno ezinje ngeoats. Yenziwe ngeoyile yekhokhonathi, iiblueberries kunye nezo zinamazinyo amnandi ngetshokholethi emhlophe nangumnyama. Esona sithako esingeyiyo imvelaphi yezityalo lubisi lwenkomo, kodwa ngaphandle kwengxaki ungayifaka endaweni yobisi lwe-soy.
I-soy enombala ityebile kakhulu ngeprotein kwaye singakuxelela ukuba ineepropathi ezilungileyo ezifana ne-potassium, calcium, iron, i-phosphorus kunye neevithamini ze-B ezahlukeneyo. esi sixhobo.
Imivalo yamandla kunye nesoya ebunjiweyo
Le mibala yamandla esekwe kwisoya kunye ne-oat iyamangalisa. Zidibene nobusi, iiblueberries kunye netshokholethi ukuze zibonakale zimnandi kwaye zityebile enkalakahleni.
- UAlicia tomero
- Ikhitshi: Ispanish
- Uhlobo lweRipeipe: izibheno
- Iikhalori: 325
- Iinkonzo: 18
- Ixesha lokulungiselela:
- Ixesha elipheleleyo:
Izithako
- I-150 g yeembotyi zesoya ezinombhalo
- I-200 g ye-oat flakes
- Ama-350 ml obisi olunamafutha, anokutshintshwa ubisi lwe-soy
- I-155 g yeoyile yekhokhonathi engamanzi ecocekileyo
- 90 g yobusi
- 25 g yeetshiphusi
- I-cranberries ezingama-45
- 3-5 iisupuni zamanzi amnandi
- I-200 g yetshokholethi emhlophe
- Iispuni ze-2 zeoyile yekhokhonathi
Ukulungiselela
Sibeka i-150 g yesoya etyhidiweyo kwiglasi yethu. Njengoko i-granulated, siya kuyinqunqa kwaye siyinciphise ibe ngumgubo. Ngale nkqubo yethu Umzuzu omnye kwisantya 1.
Okulandelayo sidibanisa i-350 ml yobisi, i-155 g yeoyile yekhokhonathi engamanzi (siza kube siyinyibilikisile ngaphambili) kunye ne-90 g yobusi. Siyayixuba ngexesha Imizuzwana emi-20 kwisantya 3.
Yongeza i-100 g ye-oats uze uyixube Imizuzwana engama-30 kwisantya sokuxovela.
Yongeza amacephe amathathu eswiti kunye ne-100 g ye-oats uze uyixube Imizuzwana engama-30 kwisantya sokuxovela.
Sivuselela kancinci ngecephe ukuze inyathelo elilandelayo lixutywe ngcono. Yongeza i-25 g yetshokholethi emnyama kwizitshizi kunye ne-45 g yee-cranberries, kwaye udibanise Imizuzwana engama-30 kwisantya sokuxovela.
Ukuba uqaphela ukuba lo mxube awukwenziwanga kakuhle, siyabuya ukunika amathuba ambalwa ngecephe kwaye sixubeke kwakhona neThermomix ngexesha Imizuzwana engama-20 kwisantya sokuxovela.
Silungisa isitya esikwere malunga ne-25 x 17. Siyisasaza ngeoyile yekhokhonathi kwaye songeza umxube wethu. Sihlanganisa intlama kakuhle kwaye umphezulu kakuhle. Siyifaka kwifriji ukuze izithako zayo zipholile kwaye zibeke kakuhle. Siza kuyivumela ukuba iphumle iiyure ezintathu.
Sisusa intlama yethu eyenziweyo kwisikhunta. Ukuba ukufumanisa kunzima ukuyisusa, ungasifudumeza isiseko sayo kancinci ngamanzi ashushu kwaye ngaloo ndlela sinokuyisusa ngcono.
Siyinqumle inhlama ibe yimivalo okanye izahlulo. Sibeka itshokholethi yethu emhlophe kunye neetispuni ezimbini zeoyile yekhokhonathi kwisitya. Siza kuyinyibilikisa ngamandla asezantsi kwi-microwave. Sisasaza imivalo yethu kuphela ngesiqingatha setshokholethi emhlophe, sayifaka kwifriji ukuze siqinise. Ngale ndlela, xa bephumla, unamandla akho okulungisa imivalo!
