Summer Recipe: Blueberry jamhu pamwe mbeu chia

Mhando dzakawanda jamhu, iyo inogona kugadzirwa, vari zvakare inotapira, uye pane chikonzero: mumigwagwa yakawandisa motokari tikurirwe kupatsanurwa shuga. Kuti vawane kwemashoko muchero jamhu kana mondo, vanofanira vakabika pamwe neshuga pectin kusunungurwa. Chokwadi, unogona kutenga kuwedzera kuderedza uwandu shuga iri rapera chigadzirwa.

Asi ngatiite vakatendeseka: duku pafuma unowana mubhanga, nani. Ndicho chikonzero ichi yokubika Blueberry jamhu Zvinoshamisa, nekuti haina kuva kunokuvadza chirungiso yakadaro muviri.

Zvakanakira mbeu chia

Discount Chia mumvura yakawedzera 9 nguva, apo mumwe gel achiumbwa kumativi bhora. Izvi zvinobvumira kuti vawane kodzero kwemashoko jamhu asina akatizve shuga. Chii kunyange nani, discount Chia zvikuru zvinovaka uye zvinobatsira hutano zvomudumbu hurongwa.

Mune rimwe migove yavo (magiramu 28) rine:

• Fiber - 11 magiramu;
• mapuroteni - 4 magiramu;
• mafuta - 9 magiramu;
• karusiyamu - 18% of nezuva zvinodiwa;
• manganese - 30% of nezuva zvinodiwa;
• magnesium - 30% of nezuva zvinodiwa;
• phosphorus - 27% rugwaro ndozvakajairwa.

Uyezve, mbeu chia rine zingi, vhitamini B3 (niacin), potassium, vhitamini B1 (thiamine) uye B2.

Sezvaunogona kuona, vari vakazadzwa antioxidants, faibha, mapuroteni naOmega-3 mafuta acids.

Zvakanakira blueberries

Asi kana iwe uye izvi hazvina kukwana, blueberries zvakare zvinokosha.

Mumwe mukombe blueberries (148 g) rine:

• 4 magiramu ose faibha;
• 24% rugwaro kukosha vhitamini C;
• 36% rugwaro kukosha vhitamini K;
• 25% calcium nezuva.

The Blueberry rine zvimwe zvinovaka muviri.

Blueberries vari kuonekwa "mambo" pamusoro antioxidant zvigadzirwa. Antioxidants zviri bheri ichi, kuunganidza munzvimbo uropi kuti zvinokosha ungwaru. Sezvinoratidzwa ongororo yemakore matanhatu, ivo anosangana Tutsinga tunofambisa mashoko utwu, kuderera kwavo zvokukwegura. Masayendisiti akawana kuti blueberries anogona kunonoka zvishande kukwegura nemakore 2.5.

Zvokuita uye sei?

Saka, kuti vose zvikomborero izvi, kushandisa redu yokubika Blackberry Jam. Unofanira:

• 3 makapu matsva blueberries;
• akachena Maple manyuchi - 3-4 spoon (kana zvimwe zvokunwa shuga);
• 2 spoon chia mbeu;
• Vanilla mushoma - ½ tsp.

How kubika Blueberry Jam?

1. Sanganisai bilberries akaomeswa uye akachena mumeporo manyuchi pamwe uye ndivaise mota iri nonstick cookware. Michero kakawanda zvakakodzera kukuchidzira, moto ukadzimwa kubva simba kuderedza kwemaminitsi 5. Tumafuta Mash mabheri aine forogo kupa izvozvo achida unaku.
2. Add discount Chia uye kumutsa kusvikira wasvikapo munhu homogeneous musanganiswa. Uya jamhu kune zvakarurama kusachinja-chinja. Iye thickened maminitsi 15. shandura kazhinji, sezvo rwakanamatira pani.
3. Mushure jamhu akaita thickened, bvisa kubva pakupisa uye kuwedzera Vanilla mushoma. kunyange anogona Maple manyuchi ichawedzerwa kana achida (yokuravira).
4. jamhu Izvi akakwana kuti tositi, Chirungu muffinit, oatmeal nemizariro, makeke, pastries, cocktaileja uye zvakawanda. Jam inofanira kuchengetwa kweinenge vhiki imwe airtight mugaba mufiriji. Pakarepo pashure kuti rinogona ipere.