Girke-girke da chia tsaba: shirye-shiryen da sauki da kuma dadi yi jita-jita

Lalle ne kowane daya daga gare ku a kalla sau daya ji game da chia tsaba. Wadannan kananan hatsi ne wuce yarda da amfani ga jikin mutum. Sun ƙunshi babban adadin antioxidants, m acid, fiber, alli da kuma gina jiki. Saboda haka, suna amfani da ko'ina a dafa abinci. Daga su shirya smoothies, desserts, oatmeal kuma ko da burgers. A yau labarin, za ka sami wasu ban sha'awa girke-girke da chia tsaba.

Amfanin da samfurin lalacewa

Game da mu'ujiza Properties na wadannan kananan hatsi da aka sani da tsoho Aztecs, wanda ya rayu shekaru dubu biyar da suka wuce. Ko sa'an nan, da suka yi amfani da Semena Chia kan daidai da na al'ada masara. Su haske nutty dandano da kuma dauke da wani yawa na magnesium, tutiya, da baƙin ƙarfe, alli, fiber da kuma gina jiki. Godiya ta zuwa ga na musamman abun da ke ciki, saboda haka suna da wani m sakamako a kan jikin mutum.

Regular amfani da wadannan tsaba taimaka wajen karfafa rigakafi, inganta fata, rage cholesterol matakan da cika rasa makamashi. Su suna shawarar ci ga mata masu ciki da 'yan wasa da suka sami wani kaya. Su ne manufa domin ciwon sukari da kuma hana dehydration.

Contraindication ga yin amfani da wadannan na musamman hatsi iya zama matsala tare da gall mafitsara, pancreas cutar da kuma hypotension. Har ila yau, ba su son ci mutanen da shan kudi ga jini thinners kuma da m narkewa kamar fili.

Yadda za a yi amfani da Semena Chia?

Girke-girke, da su ne ba a cikin abun da ke ciki na wadannan kananan hatsi, don haka bambancin da cewa kowane daga zã ku sãme shi ne wani zaɓi. Daga su shirya makamashi mala'iku, kuma yanã shã ga masu sana'a da 'yan wasa. Don yin wannan, da tsaba narkar da a kwakwa madara ko talakawa ruwa da kuma barin for minti goma. A wannan lokaci za su yi lokacin da za a ciyar da mai so adadin ruwa da suke da cikakken shirye don amfani.

Na su yi dadi madara porridge, desserts da pastries. Bugu da kari, wannan samfurin sukan kara wa soups, salads, a biredi, taliya, nama da kifi jita-jita. Tare da ikon juya a cikin wani gelatinous salla, sun zama wani kyakkyawan tushe ga dukan puddings.

apple marshmallows

Wannan shi ne daya daga cikin mafi ban sha'awa girke-girke da chia tsaba. Shiri na wannan kayan zaki ba zai haifar da matsaloli da ma ga waɗanda suka yi ba kõme ba su yi tare da dafa abinci. Ya kunshi sauki da lafiya sinadaran. Saboda haka, yana yiwuwa su yi wa ba kawai manya amma kuma yara. Don yin dadi marshmallows, za ka bukatar:

• 715 grams na sukari.
• 5 cikakke apples.
• 50 grams na kwai fata.
• Couple tablespoons na chia tsaba.
• 8 grams na agar-agar.
• 150 milliliters na ruwa.
• 10 grams na vanilla sugar.

Kamar sauran girke-girke da chia tsaba, wannan zabin ya shafi presoaking wannan samfurin. Hatsi da zuba ruwa da kuma barin for awa. Hakazalika, ya zo tare da agar-agar. Amma shi ya yi sharkaf da kawai talatin da minti biyar.

A halin yanzu, ba za ka iya yi da apples. Fruit dauki fitar da zuciyar, gasa shi a cikin tanda, kuma whisk blender. A sakamakon puree an kara da cewa ɓangare na samuwa sugar, vanilla tsaba da kuma kumbura. Duk da wannan abin da ya garwaya da kuma tsabtace kau da kai ga sa'a. Sa'an nan kuma akwai aka hankali ya gabatar a cikin kwai fata.

Soaked agar aika zuwa wuta da zafi. Da zarar shi ne gaba daya narkar da, to shi zuba ragowar sugar (game da 480 grams), kuma sanyaya. A sanyaya danko sosai taro da aka zuba a cikin apple miya, whisking mahautsini har meringue daidaito. A sakamakon cakuda da aka yada a wata irin kek jakar da kuma siffar marshmallows. Gama kayayyakin an bar for 'yan sa'o'i don kammala solidification.

crackers

Wannan shi ne wani ban sha'awa misali na yadda za a shirya Semena Chia (girke-girke da hotuna na irin wannan jita-jita za a iya gani a kasa). Wadannan crackers dandano ne sosai kama da na gargajiya burodi. Sabõda tsarin akwai low-kalori abinci, su ne manufa domin waɗanda suka bãyukansu zuwa rage cin abinci. Kafin ka fara ka dafa, duba, shin, akwai a cikin gida:

• A gilashin chia tsaba.
• 20 grams na Basil.
• Tablespoon na wannan ruwa zuma.
• ½ kofin bushe tumatir.
• Couple tablespoons na halitta lemun tsami ruwan 'ya'yan itace.
• A tsunkule na gishiri.

By misalin da yawa kama da girke-girke da chia tsaba, wannan zabin bukatar wani na farko shiri na wannan musamman samfurin. A hatsi aka tsomasu a tsanake cikin ruwa a cikin wani rabo na 1: 2 ga dama hours. Kamar yadda suka kumbura, suna da alaka da sauran sinadaran da kuma ƙasa ta amfani da wani blender. A sakamakon cakuda da aka yada a tire da kuma barin for wata rana. Kashegari, bushe crackers ne cikakken shirye don amfani.

oatmeal

Wannan shi ne daya daga cikin mafi sauki karin kumallo tare da girke-girke chia tsaba. Dafa porridge a kan shi ya ba wani sosai low kalori. Saboda haka, an optimally dace domin rage cin abinci. Don sauri gina da lafiya da kuma haske karin kumallo, pre-duba baya can ka yi duk abin da kuke bukata cikin sauki. A wannan lokaci, za ka bukatar:

• 120 grams na oatmeal.
• Couple tablespoons na helium taro na chia tsaba.
• 350 milliliters na 1% madara.
• A tablespoon zuma.
• Kirfa, kuma vanilla.

Milk aka zuba a cikin wani m wiwi da kuma aika zuwa ga wuta. Da zarar tana tafasa, shi aka zuba Hercules grits, da kirfa, vanilla da helium taro na hatsi chia. Kafin ka kashe zafi, dafa porridge aika ruwa da zuma. All Mix da kyau da kuma cire daga cikin zãfi. A request na ƙãre tasa ƙara sabo ne berries ko 'ya'yan itace guda.

iska cutlets

Mun bayar da ku daya more misali wani al'ada girke-girke da chia tsaba (tare da hotuna na irin wannan jita-jita za a iya samu a cikin shakka daga yau bazawa). Wadannan low-kalori kayan lambu cutlets an samu ba kawai da amfani sosai, amma kuma wuce yarda da dadi. Bã su da wani haske m tsarin da dandano na musamman. Saboda haka, suka yiwuwa sha'awar a cikin matasa lady ne bin da kansa adadi. Ga shiri na meatballs, za ka bukatar:

• 100 grams na chia tsaba.
• A manyan karas.
• 30 grams na coriander.
• A biyu daga shayi spoons na gari cumin.
• 100 grams tofu.
• A biyu daga tablespoons na man zaitun.
• 50 grams na sesame tsaba.
• Teaspoon ƙasa barkono.

Da tsaba chia zuba dumi ruwa a rabo 1: 2 da kuma bar biyu ko uku hours. Bayan wannan lokaci, ya kamata ka yi jelly-kamar salla. Yana ƙara yankakken cilantro, grated karas, gari, cumin da tofu. Duk wannan shi ne wani bit ƙara wasu gishiri, barkono da kyau kulla da hannunka. Daga cikin sakamakon minced tsunkule kashe kananan guda, kafa da su daga burgers da paneer su a sesame. Bayan haka, samfurin baza a kan yin burodi sheet, greased da man zaitun, ya sa su a cikin tanda. Gasa su ga game da ashirin da biyar da minti.

omelette

Wannan tasa za ta zama wani m misali na yadda za a yi Semena Chia. Girke-girke na omelet ne don haka sauki da cewa ko da ya matashi haifa sauƙi. yin wannan dadi da lafiya karin kumallo, za ka bukatar wasu free lokaci da kuma a modicum na haƙuri. Bugu da kari, your gida dole ne a samu:

• Kaza da kwai.
• A tablespoon na chia tsaba.
• Matsakaici albasa.
• Tablespoon na saniya ta madara.
• 50 grams na alayyafo.
• Gishiri da kuma wani kayan yaji.

Ba kamar mafi sauran girke-girke da chia tsaba, ba za mu jiƙa su a cikin ruwa. Saboda haka, za a fara aiwatar haka tare da bulalar qwai. Domin wannan suna raba cikin wani m tasa, a hade tare da madara da kuma sosai girgiza whisk. A sakamakon ruwa da aka zuba amfani da tsaba da kuma bar su ga mintina talatin.

A halin yanzu za ka iya dauka a baka. An tsarkake daga cikin husk, wanke da kuma yanke cikin bakin ciki rabin zobba da kuma toya har sai da zinariya launin ruwan kasa. Don ruwan kasa da albasarta yada kwai taro da yankakken alayyafo. Duk wadannan ƙara wasu gishiri, seasoned da wani kayan yaji da kuma rufe da murfi. Shirya wani omelet a kan wani matsakaici zafi ga 'yan mintoci.

Panna cotta

Wannan shi ne daya daga cikin mafi kyau kayan zaki girke-girke da chia tsaba. Shirya shi ne quite sauki. Amma aiwatar daukan lokaci mai yawa, don haka shi ya kamata a fara kawai a lokacin da za ka ba dauki lokacinku. Don yin wannan, za ka bukatar:

• 3 tablespoons chia hatsi.
• 100 milliliters na gyada madara.
• Tablespoon na wannan ruwa zuma.
• ½ teaspoon vanilla.

Wannan shi ne wani sarari misali na girke-girke da chia tsaba, wanda ba bukatar ruwa. A wannan yanayin, da hatsi da aka zuba goro madara, gauraye da kyau da kuma cire ajiye for 'yan sa'o'i. Bayan wannan lokaci, a cikin sakamakon taro ƙara halitta zuma da kuma vanilla. All sake kulla da kuma aika a cikin firiji. Aƙalla sa'o'i biyu daga baya, da kayan zaki iya bauta wa.

Pudding tare da mangoro dandano

Sweets masoya za su ji dadin wannan version of girke-girke da tsaba na chia. Pudding, sanya ta a kasa-da aka bayyana fasahar, shi dai itace ne mai wuce yarda da sauki kuma mai dadi. Yana ba ya dauke da wani guda gram na wucin gadi magungunan adana, don haka shi za a iya bayar da ba kawai da mazan, amma kuma ƙaramin tsara. Don shirya wani mangoro pudding a gaba kula, a daidai lokacin a cikin sauki samu:

• 4 tablespoons chia hatsi.
• 1.5 kofuna na mangoro ɓangaren litattafan almara.
• ½ teaspoon vanilla ainihi.
• 100 milliliters na saniya da kwakwa madara.
• gilashin ruwa.
• A tablespoon na sukari.
• Tsunkule na murƙushe hazelnuts.

Mangoro ɓangaren litattafan almara ƙasa a blender, sannu-sannu ƙara ruwa. A sakamakon taro, wanda yayi kama da daidaito a isasshe m miya, raba da tabarau saboda su aka cika da daya kawai-uku, da kuma aika a cikin firiji.

A wani raba ganga, hada da kwakwa madara da saniya. Akwai kuma ƙara da sukari da kuma vanilla ainihi. All saro da kuma zuba cikin sakamakon ruwa chia hatsi. Da zarar taro thickens isa, ta an cika ta da tabarau da mangoro puree da kuma sake cire a cikin firiji. A wannan lokaci, domin 'yan sa'o'i, amma mafi alhẽri - dukan dare. Shirye kayan zaki da aka yi wa ado da Mint ganye da kuma yayyafa tare da yankakken hazelnuts.

Berry pudding

Wannan kayan zaki ne ba kawai wuce yarda da dadi, amma kuma da amfani sosai. By misalin da yawa da sauran girke-girke pudding tare da chia tsaba, shi shafi yin amfani da samuwa low cost aka gyara. Don yin shi, za ka bukatar:

• 3 tablespoons na chia tsaba.
• 250 milliliters wata 1% madara.
• 150 grams na wani sabo ne berries.
• 150 milliliters Greek yogurt.
• A tsunkule na vanilla wani abun zaki.

Chia tsaba zuba madara da kuma bar shi, domin minti ashirin, stirring daga lokaci zuwa lokaci ba manta su. Har da tsaba kumbura, za ka iya yi berries. Suna wanke, tsabtace na sauran ganye da kuma triturated da Greek halitta yogurt. Akwai kuma ƙara vanilla, abun zaki da kuma madara-hatsi taro. All sosai gauraye da kuma dage farawa daga cikin kyau tabarau.

Smoothie da kiwi da agave Nectar

Wannan ban mamaki sha ba kawai cika jikinka da muhimman bitamin, amma kuma taimake ka rasa nauyi. Kamar sauran girke-girke smoothies da chia tsaba, wannan zabin da ya shafi yin amfani da m 'ya'yan itãcen, wanda zai iya ba ya kasance a cikin firiji. Saboda haka, kafin yin wannan abin sha tabbata a je kantin sayar da ya saya duk da samarwar kayayyakin. A wannan lokaci, za ka bukatar:

• 4 cikakke kiwi.
• Savory kore apple.
• Whole lemun tsami.
• Teaspoon chia tsaba.
• A gilashin ruwan sanyi.
• A wata teaspoons agave Nectar ko zuma.
• 4, kankara cubes.

A hatsi aka zuba a cikin wani karamin tasa da kuma zuba tablespoon na ruwan sanyi. Duk da yake za su kumbura, za ka iya yi da 'ya'yan itatuwa. Kiwi wanke, tsarkake daga fata da kuma yanka a cikin halves ko bariki. Wanke free daga apple core da kuma zuba su ruwan matse lemun tsami.

A cikin kwano a blender aka caje kankara cubes. Akwai kuma aika apple yanka da kiwi yanka. Fruit baza a kan saman kumbura tsaba chia da kuma zuba shi duka gilashin ruwan sanyi da kuma agave Nectar. Blender cover da murfi da kuma kawo ga wani aiki jihar. Whisk gaba bitamin sha farko a low gudu, sannu a hankali kara gudu.

muffins

Wannan girke-girke itace mai haske da kuma m rage cin abinci pastries. Nunarsa kana bukatar sauki da kuma ba ma tsada aka gyara, wanda aka sayar a cikin wata rumfarsa ta saida sashen. Kafin kneading da kullu, duba, shin, ka yi a hannunka:

• A kwata kofin oatmeal ko dukan hatsi gari.
• 40 milliliters na Maple syrup ko zuma ba.
• A kwata kofin apple miya.
• 140 milliliters na almond madara.
• Rabin kofin na rumman tsaba.
• Teaspoon na yin burodi soda.
• A kwata kofin chia tsaba da kuma man zaitun.
• A tsunkule na teku gishiri.

A wani babban kwano hada gishiri, yin burodi soda da kuma gari. A NAN aka kara applesauce, man zaitun, almond madara, ruwa zuma ko Maple syrup. Dukan da aka gauraye da kyau har kama.

A sakamakon taro ƙara rumman tsaba da kuma Semena Chia. Har yanzu zuga sake. A ƙãre kullu an aza a kan formochkam saboda su aka ba cika su zuwa saman, da kuma sanya shi a cikin wani preheated tanda. Irin wannan muffins gasa ta hanyar ɗari da casa'in digiri a kalla kwata na awa.