Pehea e hana ai i ka Chia seed Pudding no Vegan, Slimming, Culinary Gourmets

Loaʻa nā pōmaikaʻi o nā hua chia i ko mākou kino e hiki ke hoʻomaloʻo ʻia.

he kanikau kekahi

loaʻa lākou i ka nui o nā mea kanu lāʻau

aia lākou i kahi nui nui o nā antioxidants

he pulu polū wale nō

he kumu waiwai lākou i nā momona momona o omega-3

Ke hui mākou i nā hua chia me ka wai, loaʻa iā lākou kahi helium kūlau, a ʻo ka hopena hope loa o ka pudding e like like me mousse a i ʻole yogurt. Ke hōʻike nei mākou iā ʻoe i 10 mau paʻi kupaianaha no nā puddings huina chia, me ka ʻole o ka ʻaina kakahiaka e hiki ʻole ke hana!

Nā hiʻohiʻona hana

He nui nā mea pono maikaʻi o nā hua Chia. ʻO kēia nā makana o ke ʻano, pono e hoʻohana ʻia.

Ua lawa ʻoe e hoʻokomo iā lākou i loko o kāuʻaiʻai i ka liʻiliʻi liʻiliʻi no ka ʻaina kakahiaka, a koke koke i nā hoʻomaikaʻi ʻana. Pili kēia i ka hiʻohiʻona, ke ʻano maʻamau o ke kino, nā maʻi maʻi, me ka hoʻomaikaʻi ʻana i ka pale ʻole.

Loaʻa kekahi hopena maikaʻi ma muli o ka nui o nā waikawa amino. Aia nā huaora o nā hui A, B a me E. Eia nō hoʻi, he mea kūpono ke kamaʻilio kūʻokoʻa e pili ana i nā ʻano minuke like ʻole. ʻO kēia ka calcium, potasiuma, magnesium, phosphorus a me nā mea ʻē aʻe he nui.

Heʻuʻuku ka ʻona kalona o kēia huahana, kahi e hiki ai iā ʻoe ke hoʻohana iā ia no kēlā poʻe aia kekahi i ka meaʻai. He lawa ka nui o nā punetēlī e hoʻomākaukau no ka lawelawe ʻana. Ma keʻano holoʻokoʻa, pono ʻoe e hoʻomanaʻo i nā kiko hoʻohālikelike, no 1 mau kola o nā hua, 3 punetēpē o nā kime, ka waiū a i ʻole nā ​​huahana ʻē aʻe.

Chia nā lālā. ʻO Vegan a me kēlā mea e pili ana i kahi meaʻai meaʻaiʻai hiki ke kūʻai palekana a hoʻomākaukau i kēia mau hua. ʻAʻole pono lākou e hoʻolapalapa, he waiwai piha ka huahana.

Pāwaha papa

E hele maikaʻi nā hua Chia me nā ʻano ʻono ʻē aʻe. Hiki iā ʻoe ke kamaʻilio e pili ana i nā pono o ka cinnamon a i ʻole ka nutmeg i ka manawa lōʻihi, akā ʻoi aku ka maikaʻi o ka hana ʻana i kahi mea hoʻonani kupaianaha hoʻokahi.

Hiki i kēlā me kēia home wahine ke hoʻololi maluhia i nā ʻono i kona ʻono, waiho wale ana i ke kumu o nā hua a me ka hoʻopiha waiū.

Nā mea wai

• hoʻomoʻa ka waiu niu i kahi momona, nā momona momona, hiki iā ʻoe ke lawe i ka ʻalemona, ma kahi o 200 grama,
• Ma kahi o 60 kalama o nā huaʻa,
• 0,5 tsp - kahi vanili
• 1 ka paʻahana - koholā
• 0.5 ka palaila a me ka hika,
• I kēia lā, kau i nā lā a me nā hua puaa.

Maʻalahi ka kuke ʻana a hoʻomaʻamaʻa ʻole ke ʻano ma muli o nā meaʻono.

1. Pono ke kāwili ʻia ka waiū me nā hua a ʻae ʻia e hoʻopuʻi. E maikaʻi maikaʻi inā e hoʻomākaukau i ka mea momona i ke kakahiaka i ke ahiahi. I kahi hihia koʻikoʻi, aia wale nō i 20 mau minuke i loko o ka friji ma mua o ka hoʻohanaʻana e lawa e hoʻomoʻe ai nā hua.
2. Hoʻohui ʻia nā ʻala a pau a hui ʻia ke kāwili.
3. Pono nā ʻāpana a me nā huaʻai i ʻokiʻoki i nā ʻāpana maikaʻi. Hoʻohui ʻia lākou i ka ʻano i loko o ka hana hope loa.

ʻO kahi hopena hoihoi e lilo i ka momona puʻu. ʻAʻole pono e hoʻohui i nā hua a me ka hoʻopiha Berry. Hiki ke hoʻonohonoho maʻalahi ia ma lalo o ka pahu poʻo a i hoʻonani paha i ka mea ʻono ma luna. Hāʻawi ʻia ka wahine hoʻokipa keʻena no ka noʻonoʻo.

No ka waiʻona, hiki iā ʻoe ke palekana maluhia me ka cranberry syrup, kāpīpī ʻia me ka zest a e loaʻa iā ʻoe kahi kīʻaha haleʻaʻa me kahi lawelawe kūpono a me nā kūʻono ʻono.

Nā wī wīwī

ʻO Walding pudding ka mea pīhoihoi a me nā kumu. Mākaukau kēia ʻono ʻaina i loko o nā almond a i ʻole ka wai niu.

Hoʻopili i nā mea ʻala a me nā mea kanu kūpono i ka hui kupaianaha o nā hua chia me ka waiū. Hiki iā ʻoe ke kuke i ka ʻaina like me ka huaʻī, inā makemake ʻoe ia i ʻoi aku ka momona a me ka momona ʻono.

Kāleka Kūlehu

Makemake pinepine nā mea aloha i nā ʻōpala i nā kukuna.

Hiki ke hoʻomākaukau i ka puding seed Chia i ka ʻai i nā mea aloha like. ʻAʻohe mea paʻakikī loa i ka hoʻohui ʻana i ka nui o ke kōpale.

Pūnaewele Pīpī Royal

No nā poʻe e makemake e koho i ka momona ʻono loa, aia kahi ʻano aliʻi.

ʻO kēia kahi hui hoʻohui kūpono o nā ʻono e hiki ai iā ʻoe ke leʻaleʻa i nā puddings a hōʻoluʻolu i kā lākou mea nani. ʻO ka hiʻohiʻona nui o kēia kao ʻaina e hana ʻia ʻo ia he papana.

He maʻalahi nā mea:

• 5 tbsp. la l - nā hua chia,
• 1 tbsp. - waiū almond,
• 1 tbsp - blueberries a me nā pua.

ʻOi aku ka maikaʻi ma ka laweʻana i nā hua pā i ka hapa. ʻAʻole hiki iā lākou ke māla, a i ka hoʻoilo he ʻāpana o kahi hou ka i loaʻa.

1. Pono e hoʻohui ʻia nā hua Chia me ka waiū vegan. Hiki iā ia i ka almond a i ʻole ka niu. Pono e waiho ʻia ke ʻano i loko o ka friji no 5 mau hola. A laila ʻo ka hoʻokō pono e kūpono no ka pudding.
2. Ua hoʻokaʻawale ʻia nā Berry i kahi blender. ʻOi aku ka maikaʻi e waiho i kahi liʻiliʻi no ka hoʻokaʻawale. Mai kāwili i nā raspberry me nā blueberries.
3. Pono e hoʻololi ʻia nā papa i kahi aniani i ʻike ʻia. ʻO ka loaʻa ʻana o nā kīʻaha maikaʻi ke koʻikoʻi no ka hoʻokau ʻana i kēia pai berry.
4. Pono ʻoe e waiho i ka meaʻai i loko o kahi pahu i nā palani. ʻO ka mua he raspberry, ʻo ka lua ka hua heia me ka waiū, a ʻo ke kolu kekahi blueberries. ʻO ka hana hope loa he hoʻonaninani me nā hua momona hou. Hiki ke hoʻohui ʻia nā hua ʻē aʻe e like me nā mangoes.

He hopena kupaianaha kupaianaha ʻo ia ka hopena. Hiki i ka hoihoi i ka nānā ʻana me kekahi o kona mau hiʻohiʻona. Mai ka home home ʻaʻole e hiki ke hōʻole i ka home a pau. Eia kekahi, he mea kupanaha nā mea hoʻohui a me ka mea maoli. Hāʻawi lākou i ka hoʻoponopono o ke kino.

Nā ʻono ʻono no nā vegans

ʻO ka ʻaina kakahiaka he mea nani loa, olakino a wikiwiki hoʻi. I ka pena o kahi papa like like ʻole no ka pō, pono ʻoe e hana i ka pālahalaha, a laila waiho wale nō e waiho wale i ka pā i loko o nā kāʻei a hoʻonani. ʻAʻole hōʻole nā ​​keiki a me nā pākeke i kēlā kakahiaka kakahiaka.

ʻOi aku ka maikaʻi e hoʻomaʻamaʻa i kahi ʻohana i kahi meaʻai palekana. Hiki ke hoʻokomo pū ʻia nā hiʻohiʻona maʻamau. Ma keʻano kūikawā, kaulana ke koho o ka paukena. Ke koho ʻana i ka waiū, ʻaʻole ʻoe e kaupalena i kāu noʻonoʻo; hiki iā ʻoe ke ho'āʻo i ka pudding me ka oat, niu, almond a me nā waiū ʻē aʻe.

ʻAʻole maopopo i nā hale ʻokoʻa he nui i ka hopena o ka meaʻai a me nā mea kanu vegan. Ma kahi huaʻōlelo e pili ana iā ia, hoʻomanaʻo hou nā mea āpau i nā kīʻaha kuke, akā naʻe hiki i kahi mea ʻaina hale ʻaina ʻoluʻolu e hiki ʻole ke noʻonoʻo.

I ka ʻoiaʻiʻo, hiki i ka pudia seed chan hiki ke hana a me maoli. Hoʻonohonoho maʻalahi ia ma muli o ka hanana. He pāʻina maikaʻi maikaʻi kēia, ʻaina pāʻina a ʻaina paha no nā keiki, hana ʻia ke kūʻokoʻa kūʻokoʻa.

ʻO ka momona hua me ka zucchini i loko o ka maple syrup sauce

Manaʻo wau ua lohe nui nā mea e pili ana i nā hua o chia a sage Spanish paha. ʻO kēia mau hua liʻiliʻi, e like me nā hua flax he nui ke ʻano o nā waiwai pono e loaʻa. I kahi wai, hoʻonui ka hua chia a hoʻonui i ka nui ma ka 12 mau manawa. ʻAʻole kue nā hua a meʻa, no laila he mea maʻalahi ia e hoʻohui iā lākou i nā ʻano kīʻaha like ʻole, yogurts, salads, cheese, etc.

Hana ʻia ka ʻula hoʻoneʻe me ke kiʻi

ʻO kekahi ʻike e pili ana i ka pono o kēia hua.
Ka pono o nā hua chia

Aia nā pūleka e pili ana i nā pono o nā hua chia, me ka hōʻole ʻole. ʻO kekahi mau manawa mai nā mea a pau i ʻōlelo ʻia no kēia huahana nui, hiki ʻole ke hoʻokaʻawale i ka mea e pili ana i ka noiʻi a me nā mea i kū wale ʻia. ʻOiaʻiʻo, he mea pōmaikaʻi no nā mea ulu e hoʻopuni i nā hua chia me ka nui o ka ʻike e pili ana i nā hana mana o kēia mau ʻano. ʻO ke kālepa ʻana i kēia lā he mea ikaika mana, e ʻoluʻolu e nānā i ke ʻano hana a me nā ʻano o kēia huahana.

E hoʻomaka kākou me nā ʻike maloʻo. ʻO 2 punetēpē o nā hua chia i loaʻa:

ʻO 31% mau momona nā monounsaturated (olakino), 16% protein, 44% kākākaū a me 38% kaila.

ʻO 85 wale nō kalolo
2 mau manawa hou aku i nā momona momona o omega-3 ma mua o 100 grama o ka salmon,
41% o ka loaʻa ʻana o kēlā me kēia lā i ka papa (dietary).
6 mau manawa i oi aku i ka calcium i loko o kahi aniani o ka waiū,
32% o ka hoʻokomo o ka pāhealona o nā lā,
6 mau manawa hou aku ka hao ma ka spinach
64% keu aku i ka pā o hoʻokahi
ʻElua mau manawa he nui o nā antioxidants ma mua o nā blueberries.

Eia kekahi, loaʻa i nā hua chia: zinc, phosphorus, vitamina A, E a me C, thiamine, niacin, riboflavin.

E like me kā mākou i ʻike ai, nui nā kumu kanu o ka calcium e makemake ʻia he kumu o kēia ʻāpana keu loea ma mua o nā holoholona. Ua hoʻāʻo ʻia, no ka laʻana, ʻo ka calcium mai nā hua sesame a i ʻole spinach i ʻoi aku ka maikaʻi o ka assimilated i loko o ke kino ma mua o ka calcium mai ka waiū.

Ka mea hele aku ka maikaʻi o nā hua chia he puna maikaʻi loa o ka calcium, ka omega-3, ka pālaona, pāhare, a me ka magnesium. Ua loa kēia i mea a ʻike ʻia no ke aha lākou e ʻōlelo ai nā hua chia e hāʻawi i ka ikaika a me ka ikaika, e like lākou me nā mea e paʻa ai ka ʻaihue momona wale nō. Ma hope o nā mea āpau, ʻo kēlā mau mea paʻakikī huaʻai e kūʻai ai mākou i loko o nā mākeke halihue maikaʻi loa, ua maikaʻi ke kino e koho i nā mea kanu e pono ai mai ka meaʻai.

He aha nā hopena o ka hoʻohana pinepine ʻana i nā hua chia:

E hoʻomaikaʻi ka ʻōnaehana digestive
Ke kaupaona ʻia ka paona kino, ʻoiaʻiʻo, inā, i ka ʻokoʻa ʻana i nā hua chia, ʻai ʻoe a inu nui i ka wai.
Mālama ʻia ka ʻōnaehana cardiovascular a hoʻomaikaʻi ʻia i hoʻomaikaʻi ʻia i nā momona momona,
Hoʻololi i ke koko kolamu,
ʻO 2 mau papaʻaʻai o chia no ka wā lōʻihi e paʻa i kahi piha a me ka hopena i makemake ai ʻoe eʻai liʻiliʻi. He mea maikaʻi loa kēia no ka poʻe makemake e lilo i ke kaumaha. Aia nā wai kanu kūpono e pili ana i kēia mau mea kupanaha.
Hoʻomaka ʻia ka noiʻi hua lāʻau Chia a pono e hopena i kahi lāʻau no ka maʻi maʻi lua.
Ua hoʻoikaika ʻia nā ʻōpio a me nā iwi ma muli o ka mea kiʻekiʻe o ke kō o ka calcium, magnesium a me ka phosphorus,
E ʻoki nui ka hope i ka wā e hoʻoponopono nā chia i ke kō koko, hoʻokahi o nā kumu o ka momona i loko o ka'ōpū.

I loko o kahi kīʻaha, hoʻāwili i nā mea āpau a hoʻomaʻemaʻe ʻia i kahi ʻeke lima. Hoʻohui mākou iā ia i loko o kahi aniani a makana paha a waiho i loko o ka friji no ka pō. I ka lā aʻe, e hoʻonani i nā hua, nā nati a me ka leʻaleʻa

Ma muli o ka maikaʻi o ka hua a maikaʻi koke nā hua i loko o kahi wai i ka pō pōkole, ʻike nui ʻia.

ʻAno momona

No ka ʻāpana berry:

1 maiʻa pālaʻi

nā ʻāpana o ka popo palaila

Hoʻohui pū i nā pauna papana a pau. E kū i kēia ʻaina no 15-20 mau minuke. E hana hou e hana i nā hua chia i hui maikaʻi me ke koena o nā mea kanu. A ma kahi pākī hui e hui i nā mea āpau no ka ʻāpana berry. E kāpae i nā papa e loaʻa ai i ka mana hope o ka pā.

No ka hoʻolālā:

6 punetēnē granola

Hoʻokiʻoki i ka ʻōpū i loko o 4 mau wahi a hoʻohemo i nā hua. Hoʻopili i ka waiū, nā huaʻī, nā lā, nā kahe a me ke vanilla i kahi māla. E hoʻohui i nā hua chia i ka palu hopena a hui maikaʻi. E ninini i ka pudding i loko o nā 4 pahu a hoʻomoʻa i ka pō i ka pō. E hoʻonani i ka pudding me nā kōmole a me ka granola.

10. Pīwī me nā hua chia, ka pepelu a me nā pua

3 punetēle chia mau hua

1.25 mau waiū o ka waiū

60 g pōkoleʻeleʻele (ma kahi o 70% koko koko)

170 g hou a i ʻole kaʻaila wīwī

ka momona maoli a i ʻole nāʻu niu

E kāwili i ke kulu i kahi wai i ka wai a kāwili ʻia me ka hapalua o ka lawelawe ʻana o ka waiū. I kahi pīpī, hoʻomāluulu i nā ʻōpala me ke koena o ka waiū a hoʻohui i nā hua chia i ka ʻano hopena. E hoʻomoʻa i ka pudding i loko o nā palapona, kāpīpī me ka sī palika a hoʻolālā i nā raspberry.

Kāleka Chia Pudding

Manaʻo mākou e hoʻāʻo i nā koho kumu mua no ka chia seed pudding, kahi hiki ke hoʻomākaukau ma ka home.

Heluhelu hua a Chia meaʻai nui. ^ E Ha yM. ʻO ka loaʻa ʻana o kahi mea maikaʻi a me nā mea hou he hoihoi mau, no laila ua hoʻoholo mākou e hoʻāʻo a hōʻike i ka hopena iā ʻoe.

Ua kamaʻilio pū mākou e pili ana i nā pono o nā hua chia no ke kino, hiki iā ʻoe ke heluhelu i ka pili.

Hoʻoulu maikaʻi loa nā hua chia i ka wai. Ka ʻoli a hoʻonui aku i ka nui ma nā manawa 2-3.

Hoʻohana ʻia ka chia seed chia no ka ʻaina kakahiaka a i ʻole ka ʻaina mea, ua mākaukau maʻalahi ʻia, e ninini wale i nā hua ʻai me ka wai ʻole. Ka ana i kūpono: 3 punetēl (25 g) o nā huaʻai ma kēlā me kēia wai o ka wai o ka wai (250 milliliters), a laila nā makemake o kāu noʻonoʻo.

E like me ka ʻāpana wai, hiki iā ʻoe ke hoʻohana i ka waiū huaʻai, ʻalemona, niu, nā ʻāpana, soy, kekahi, no ka laʻana, ua kuke mākou i ka ʻalemona. ʻO ka wai momona, ka waiu me ka hoʻohui ʻole, ka wai a me nā katyk non-acidic he nui. He kahua koʻikoʻi nui no ka hoʻokolohua a pono ʻoe e koho i ke koho.

ʻAʻole loaʻa i nā ʻōlelo Chia nā ʻōlelo ʻoluʻolu. No laila, ua hui pūʻia lākou me ka like paha o kekahi huahana. Hiki ke mālama i ka pudia hua chia i loko o ka friji no kekahi mau lā.

Ua kauoha mākou i nā hua chia i ka hale kūʻai pūnaewele iHerb.com. Ma Tashkent, hiki ke kūʻai ʻia iā lākou ma nā hale kūʻai meaʻai olakino.

No laila, ke kaʻana nei mākou me ʻoe i nā koho kuke 4 chia Pomi.