Ezi ntụziaka na chia osisi: nkwadebe nke dị mfe ma tọrọ ụtọ efere

N'ezie, onye ọ bula nke ị dịkarịa ala otu ugboro nụrụ banyere chia osisi. Obere mkpụrụ bụ incredibly bara uru n'ihi na ahụ mmadụ. Ha na-ebu a nnukwu ego nke antioxidants, ọdụdụ asịd, eriri, calcium na protein. Ya mere, ha na-ọtụtụ-eji esi nri. Site na ha jikere smoothies, desserts, oatmeal na ọbụna burgers. Na taa isiokwu ị ga-ahụ ụfọdụ na-akpali Ezi ntụziaka na chia osisi.

Abamuru na ngwaahịa mmebi

About ọrụ ebube Njirimara ndị a obere mkpụrụ mara site oge ochie Aztec, bụ onye biri na ise puku afọ gara aga. N'agbanyeghị nke ahụ, ha na-eji Semena Chia on a par na ot oka. Ha bụ ìhè nutty flavor na nwere ọtụtụ magnesium, zinc, ígwè, calcium, eriri na protein. N'ihi ya pụrụ iche mejupụtara, ya mere, ha nwere a mmetụta bara uru na ahụ mmadụ.

Ịgachi oriri nke ndị a osisi na-enyere aka ike ọgụ, mma akpụkpọ, belata cholesterol etoju juputa furu efu ike. Ha na-atụ aro na-eri maka ime ndị inyom na-eme egwuregwu na-anata ụfọdụ ibu. Ha bụ ezigbo maka ọrịa mamịrị gbochie akpịrị ịkpọ nkụ.

Contraindication iji ihe ndị a pụrụ iche mkpụrụ nwere ike ịbụ nsogbu na-elu ilu eriri afo, pancreas ọrịa na hypotension. Ọzọkwa, ha na-achọghị iri ihe ndị na-ewere ego n'ihi na ọbara thinners na nwere a mwute digestive tract.

Olee otú iji Semena Chia?

Ezi ntụziaka, nke bụ ugbu ke mejupụtara nke ndị a obere mkpụrụ, otú iche iche na onye ọ bụla nke ị ga-ahụ na ọ bụ gị nhọrọ. Site na ha jikere ume gels na ọṅụṅụ maka ọkachamara na-eme egwuregwu. Iji mee nke a, na mkpụrụ etisasịwo ke aki oyibo na mmiri ara ma ọ bụ ndị nkịtị na mmiri na-ahapụ maka nkeji iri. N'oge a ha ga-enwe oge na-eri nri a chọrọ ego nke mmiri mmiri na n'ụzọ zuru ezu njikere maka ojiji.

Of ha ka na-atọ ụtọ mmiri ara ehi porridge, desserts na pastries. Ke adianade do, ngwaahịa a na-agbakwunyere soups, salads, sauces, pasta, anụ na iyak efere. Na ike na-ghọọ a gelatinous uka, ha na-aghọ ihe ndị magburu onwe isi n'ihi na ụdị nile nke puddings.

apple marshmallows

Nke a bụ otu n'ime ihe ndị kasị akpali Ezi ntụziaka na chia osisi. Nkwadebe nke a eji megharịa ọnụ ga-eme ka ihe isi ike ọbụna ndị na-adịghị nwere ihe ọ bụla na-eme na-esi nri. Ọ mejupụtara mfe ike Efrata. Ya mere, ọ bụ omume na-emeso bụghị naanị ndị okenye ma na-ụmụaka. Iji mee ka a na-atọ ụtọ marshmallows, ị ga-mkpa:

• 715 grams shuga.
• 5 mfri eke apụl.
• 50 grams nke akwa ọcha.
• Di na Nwunye tablespoons nke chia osisi.
• 8 grams nke agar-agar.
• 150 milliliters mmiri.
• 10 grams nke vanilla sugar.

Dị ka ọtụtụ ndị ọzọ Ezi ntụziaka na chia osisi, a nhọrọ na-agụnye presoaking nke ngwaahịa a. Mkpụrụ wụsa mmiri na-ahapụ maka otu awa. N'otu aka ahụ, na-abịa na agar-agar. Ma, ọ bụ tinye site na iri atọ na ise nkeji.

Ka ọ dịgodị, i nwere ike ime na apụl. Mkpụrụ wepụ isi, na ime ya na oven na whisk blender. Na dapụtara puree bụ agbakwu akụkụ nke dị sugar, vanilla osisi na fụrụ akpụ. All a na-agwakọta ma kpochara iche maka otu awa. Mgbe ahụ, e na-eji nwayọọ nwayọọ ẹkenam n'ime akwa ọcha.

Tinye agar zigara ọkụ na okpomọkụ. N'otu oge, ọ na-kpamkpam etisasịwo, ya wụsara foduru nke sugar (banyere 480 grams), na mma. The mma viscous uka a wụsara n'ime apple ihendori, whisking igwekota ruo mgbe Meringue anọgidesi. Ihe ngwakọta gbasara na a achịcha dị iche iche akpa na ụdị marshmallows. Emechara na ngwaahịa na-ekpe maka a awa ole na ole iji wuchaa solidification.

crackers

Nke a bụ ihe ọzọ na-akpali ihe atụ nke otú e si akwadebe Semena Chia (Ntụziaka na photos nke yiri efere nwere ike hụrụ n'okpuru). Ndị a crackers uto bụ yiri nnọọ ka omenala nri. N'ihi na nke ha mebere atumatu e nwere ala-kalori oriri, ha dị mma maka ndị na-agbaso a nri. Tupu ị malite esi nri, lee, e nwere n'ụlọ gị:

• A iko chia osisi.
• 20 grams nke basil.
• Tablespoon nke a mmiri mmiri na mmanụ aṅụ.
• ½ cup Fikiere tomato.
• Di na Nwunye tablespoons nke eke lime ihe ọṅụṅụ.
• A tuo nke nnu.

Site ntụnyere na ọtụtụ ndị yiri Ezi ntụziaka na chia osisi, a nhọrọ na-achọ a mbido nkwadebe nke a pụrụ iche ngwaahịa. The mkpụrụ-tinye n'ime mmiri a ruru nke 1: 2 ruo ọtụtụ awa. Ka ha zaa, ha na-ejikọrọ na nke ọzọ Efrata na ala eji a blender. Ihe ngwakọta gbasara on a tree na-ahapụ maka otu ụbọchị. N'echi ya, mịrị amị crackers bụ n'ụzọ zuru ezu njikere maka ojiji.

oatmeal

Nke a bụ otu n'ime ndị kasị dị mfe nri ụtụtụ Ezi ntụziaka na chia osisi. Esie porridge na ọ na-enye a nnọọ ala kalori. Ya mere, ọ na-optimally ruru eru maka nri. Iji ngwa ngwa iru a ike na ìhè nri ụtụtụ, tupu elele azụ e i nwere ihe niile ị chọrọ na gị fingertips. N'oge a, ị ga-mkpa:

• 120 grams nke oatmeal.
• Di na Nwunye tablespoons nke helium uka nke chia osisi.
• 350 milliliters nke 1% mmiri ara ehi.
• A tablespoon mmanụ aṅụ.
• Cinnamon na vanilla.

Mmiri ara ehi na-wụsara n'ime a kwesịrị ekwesị ite na zigara ọkụ. Ozugbo ọ na Juda, ọ na-wụsara Hercules grits, cinnamon, vanilla na helium uka nke mkpụrụ chia. Tupu ị gbanyụọ okpomọkụ, esi nri porridge izipu mmiri mmiri na mmanụ aṅụ. All mix ọma na-ewepụ si okpomọkụ. Na arịrịọ nke okokụre efere tinye ọhụrụ tomato ma ọ bụ mkpụrụ iberibe.

ikuku cutlets

Anyị na-enye gị otu ihe atụ ọzọ nke a omenala Ezi ntụziaka na chia osisi (na foto nke yiri efere nwere ike dị na N'ezie nke taa n'akwụkwọ). Ndị a ala-kalori akwukwo nri cutlets na-nwetara bụghị nanị nnọọ uru, ma na-incredibly tọrọ ụtọ. Ha nwere a ìhè siri Ọdịdị pụrụ iche flavor. Ya mere, ha-eleghị anya ndị nwere mmasị na-eto eto na nwaanyị na-eso ya na ọnụ ọgụgụ. N'ihi nkwadebe meatballs, ị ga-mkpa:

• 100 grams nke chia osisi.
• A nnukwu karọt.
• 30 grams nke coriander.
• A ụzọ nke tii spoons ntụ ọka cumin.
• 100 grams nke tofu.
• A ụzọ nke tablespoons nke mmanụ oliv.
• 50 grams nke sesame osisi.
• Teaspoon n'ala ose.

The osisi nke chia wụsara mmiri ọkụ na ruru 1: 2 na-ekpe abụọ ma ọ bụ awa atọ. Mgbe oge a, ị kwesịrị ị nwere jelii-dị ka nkume. Ọ tinye chopped cilantro, grated karọt, ntụ ọka, cumin na tofu. All nke a bụ a bit tinye ụfọdụ nnu, ose na ọma kneaded site n'aka. Si dapụtara minced tuo anya obere iberibe, kpụrụ ha burgers na paneer ha na sesame. Mgbe ahụ, na ngwaahịa na-agbasa na a mmiri mpempe akwụkwọ, tee na olive mmanụ, na-etinye ha na oven. Ime ha ihe iri abụọ na ise nkeji.

omelette

Efere a ga-ọzọ nlereanya magburu onwe nke-esi mee ka Semena Chia. Ntụziaka nke omelet bụ otú ahụ dị mfe na ọbụna ya na-eto eto mụta nwa mfe. -eme ka a na-atọ ụtọ na ahụ ike nri ụtụtụ, ị ga-mkpa ụfọdụ free oge na a modicum ndidi. Ke adianade do, ebe obibi gị ga-hụrụ:

• Chicken egg.
• A tablespoon nke chia osisi.
• Ọkara yabasị.
• Tablespoon nke mmiri ara ehi.
• 50 grams nke akwụkwọ nri.
• Nnu na bụla ngwa nri.

N'adịghị ka ọtụtụ ndị ọzọ Ezi ntụziaka na chia osisi, anyị na-agaghị idebaihe ha n'ime mmiri. Ya mere, malite usoro ndị a na ọjọọ àkwá. N'ihi na nke a na ha kewaa a kwesịrị ekwesị nnukwu efere, jikọtara na mmiri ara ehi na juputara maa jijiji whisk. Ihe mmiri mmiri na-wụsara bara uru osisi na-ahapụ ha maka nkeji iri atọ.

Ka ọ dịgodị, i nwere ike ile a ụta. Ọ na-ọcha site na husk, saa na bee n'ime mkpa ọkara yiri mgbaaka na ighe ruo mgbe ọlaedo aja aja. Iji aja aja na eyịm agbasa egg uka na chopped akwụkwọ nri. All ndị a tinye ụfọdụ nnu, ahụmahụ na ihe ọ bụla ngwa nri na cover na a mkpuchi. Kwadebe ihe omelet na a agafeghị oke okpomọkụ a nkeji ole na ole.

panna cotta

Nke a bụ otu n'ime ndị kasị mma megharịa ọnụ Ezi ntụziaka na chia osisi. Na-akwadebe ya dị nnọọ mfe. Ma usoro na-ewe a otutu oge, n'ihi ya, ọ ga-amalite na mgbe ị na-agaghị gị oge. Iji mee nke a ị ga-mkpa:

• 3 tablespoons chia mkpụrụ.
• 100 milliliters nke ukpa mmiri ara ehi.
• Tablespoon nke a mmiri mmiri na mmanụ aṅụ.
• ½ teaspoon vanilla.

Nke a bụ ihe ọzọ na doro anya atụ nke Ezi ntụziaka na chia osisi, nke na-adịghị mkpa mmiri. Na nke a, ọka a na-wụsara nut mmiri ara ehi, weere ọma na wepụrụ onwe awa ole na ole. Mgbe oge a, na n'ihi uka tinye eke mmanụ aṅụ na vanilla. All ọzọ kneaded na zipu na friji. Odika awa abụọ mgbe e mesịrị, na eji megharịa ọnụ nwere ike ije ozi.

Pudding na mango flavor

Ato uto ndị hụrụ ga-enweta nke a version nke Ezi ntụziaka na osisi nke chia. Pudding, mere site n'okpuru-kọwara technology, ọ na-enyo bụ incredibly mfe na-atọ ụtọ. Ọ na-adịghị nwere otu gram nke wuru nchekwa, n'ihi ya, ọ nwere ike na-enye bụghị naanị ndị okenye, ma na-na-eto eto. Iji kwadebe a mango pudding n'ọdịnihu na-elekọta, na nri oge na gị fingertips hụrụ:

• 4 tablespoons chia mkpụrụ.
• 1.5 iko nke mango pulp.
• ½ teaspoon vanilla kachasi mkpa.
• 100 milliliters nke ehi na aki oyibo na mmiri ara.
• a iko mmiri.
• A tablespoon nke sugar.
• Tuo nke gburu hazelnuts.

Mango pulp n'ala a blender, nke nta nke nta na-agbakwunye mmiri. Ihe uka, nke yiri anọgidesi nke a zuru ezu oké ihendori, kesaa iko nke mere na ha juputara site naanị otu-atọ, na-eziga na friji.

Na a iche iche akpa, ikpokọta aki oyibo mmiri ara ehi na ehi. E nwekwara tinye sugar na vanilla kachasi mkpa. All ebido ọma ma na-awụpụ n'ihi mmiri mmiri chia ọka. Ozugbo uka na esi ezu, ya jupụtara iko na mango puree na ọzọ wepụrụ na friji. N'oge a, awa ole na ole, ma mma - n'abalị ahụ dum. Njikere eji megharịa ọnụ na-mma na Mint epupụta ma fesa na chopped hazelnuts.

beri pudding

Nke a eji megharịa ọnụ bụghị naanị incredibly-atọ ụtọ, ma na-nnọọ uru. Site ntụnyere na ọtụtụ ndị ọzọ Ezi ntụziaka pudding na chia osisi, ọ na-agụnye iji ihe ngwa ngwa dị ala na-eri mmiri. Iji mee ka ya, ị ga-mkpa:

• 3 tablespoons nke chia osisi.
• 250 milliliters nke a 1% mmiri ara ehi.
• 150 grams nke ọ bụla ọhụrụ tomato.
• 150 milliliters Greek yogot.
• A tuo nke vanilla ọ bụla sweetener.

Chia osisi wụsa mmiri ara ehi na-ahapụ ya maka nkeji iri abụọ, na-akpali site n'oge ruo n'oge adịghị echefu ha. Ruo mgbe osisi zaa, ị nwere ike ime tomato. Ha na-asa, kpochara nke fọdụrụ epupụta na triturated na Greek eke yogot. E nwekwara tinye vanilla, sweetener na mmiri ara ehi na-ọka uka. All juputara weere na ẹkenịm ke mara mma iko.

Smoothie na kiwi na agave nectar

A na-eju ihe ọṅụṅụ na-abụghị nanị jupụta gị ahu na oké mkpa vitamin, ma-aka ifelata. Dị ka ọtụtụ ndị ọzọ Ezi ntụziaka smoothies na chia osisi, a nhọrọ na-agụnye iji osisi mkpụrụ osisi, nke nwere ike ịbụ na gị na friji. Ya mere, tupu a ọṅụṅụ ijide n'aka na-aga ahịa azụta niile efu ngwaahịa. N'oge a, ị ga-mkpa:

• 4 mfri eke kiwi.
• Savory green apple.
• Dum wayo.
• Teaspoon nke chia osisi.
• A iko mmiri oyi.
• A di na nwunye nke teaspoons agave nectar ma ọ bụ mmanụ aṅụ.
• 4, ice cubes.

The mkpụrụ na-wụsara n'ime a obere nnukwu efere ma na-awụsa tablespoon nke mmiri oyi. Ezie na ha ga-iza, i nwere ike iri mkpụrụ ya. Kiwi asa, na ọcha site akpụkpọ bee n'ime halves ma ọ bụ ebe. Saa free si apple isi ma wụsa ha ihe ọṅụṅụ squeezed wayo.

Na nnukwu efere nke a blender na ebubo ice cubes. E zigakwara apple Mpekere na kiwi Mpekere. Mkpụrụ mgbasa n'elu nke aza mkpụrụ nke chia wukwasi ya niile a iko mmiri oyi na agave nectar. Blender cover na a mkpuchi na-ewetara a na-arụ ọrụ na steeti. Whisk n'ọdịnihu vitamin ọṅụṅụ mbụ na ala gbapụrụ ọsọ, jiri nwayọọ nwayọọ na-amụba ọsọ.

muffin

Nke a Ntụziaka amama a ìhè na nwayọọ nri pastries. N'ihi ya nkwadebe gị mkpa dị mfe na adịghị oke ọnụ mmiri, nke na-ere na ihe ọ bụla nri ngalaba. Tupu ana-agwọ mgwakota agwa, elele ma i nwere na aka:

• A nkeji iri na ise cup of oatmeal ma ọ bụ dum na-ọka ntụ ọka.
• 40 milliliters nke maple sirop ma ọ bụ mmanụ aṅụ ugbu a.
• A nkeji iri na ise cup of apple ihendori.
• 140 milliliters nke almond mmiri ara ehi.
• Ọkara a cup of pomegranate osisi.
• Teaspoon nke mmiri soda.
• A nkeji iri na ise cup of chia osisi na olive mmanụ.
• A tuo nke oké osimiri nnu.

Na a nnukwu nnukwu efere ikpokọta nnu, mmiri soda na ntụ ọka. Thereto e kwukwara applesauce, olive mmanụ, almond mmiri ara ehi, mmiri mmiri na mmanụ aṅụ ma ọ bụ maple sirop. The dum e weere ọma ruo mgbe homogeneous.

Na dapụtara uka tinye pomegranate mkpuru Semena Chia. Ka kpaliri ọzọ. The okokụre mgwakota na-tọrọ na formochkam nke mere na ha na-adịghị jupụtara n'elu, na enịm ke a preheated oven. Dị otú ahụ muffin butere site na otu narị na iri itoolu degrees dịkarịa ala nkeji iri na ise nke otu awa.