Brown Shuga Zophika Zophika Ndi Ochizira Yogurt

Zakudya Zofunikira (potumikira)

Zikhala - 395

Mafuta - 10g

Carbs - 64g

Mapuloteni - 18g

Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 2

Zipatso zam'mphesa ndi malalanje ndi vitamini C , ndipo zakudya zowonjezera ma vitamini C zingakhale zochepetsedwa ndi khansa, m'mimba, m'mimba, chikhodzodzo, chifuwa, ndi chiberekero. Kudya zakudya 'zakudya zonse' ndi zipatso zambiri ndi ndiwo zamasamba ndi njira yabwino yowonetsetsera kuti mukukumana ndi mavitamini ndi minerals omwe mumapatsidwa tsiku lililonse.

Zipatso zam'mphesa zodzala ndi phytochemicals kuphatikizapo naringenin, limonin, beta carotene, ndi lycopene. Malambo ali ndi potassium, folate, ndi vitamini A, ndipo ali ndi flavanoid yotchedwa hesperetin.

Zipatso zamtengo wapatali zimakhala zowawa kwambiri, choncho chophimbachi chimasakaniza ndi malalanje okoma, kuphatikizapo citrus imatengedwa mokoma mu uvuni ndi kukhudzana ndi shuga wofiira kuti kudula kununkhira kowawa. Kutumikira ndi zokoma, yozizira yogurt ndi zopangidwa ndi granola. Chonde dziwani kuti mphesa zimatha kugwirana ndi mankhwala ena, choncho funsani dokotala wanu kapena zakudya zamankhwala musanayambe kudya mapiritsi.

Zosakaniza

• 1 lalikulu yamapiritsi a zipatso
• 1 sing'anga lalanje
• Supuni 1 supuni shuga
• Makapu awiri amveke otsika mafuta yogurt
• Supuni 1 uchi
• 1/2 chikho chopangidwa ndi granola, monga izi
• amondi ndi buckwheat apuloauce granola

Kukonzekera

1. Chotsani uvuni ku 425F.
2. Wapamwamba (onani ndondomeko ili m'munsiyi) mphesa ndi lalanje, patukani zigawozo kuchokera ku juzi (pulumutsani madzi omwe akuwombera pamwamba pamapeto pake), ndipo ikani zigawozo mu mbale yophika.
3. Dya shuga wofiira pamwamba pa zigawo za citrus ndikuphika kwa mphindi 10, kapena mpaka shuga umangosungunuka mu mnofu wa citrus. Lolani ozizira kwa mphindi zisanu.
4. Gawani yogurt pakati pa mbale ziwiri. Gawani uchi pakati pa mbale ziwiri ndikugwedeza mu yogurt.

1. Pamwamba pa mbale iliyonse ya yogurt ndi theka la magawo a citrus okazinga ndi 1/4 kapu ya granola. Sakani madzi otsala a citrus pamwamba.

Zosakaniza Zosakaniza ndi Kusiyanasiyana

Khalani womasuka kusinthanitsa uchi kuti mukhale ndi zokoma zina, monga madzi a mapulo.

Malangizo Ophika ndi Kutumikira

Kuti musangalale popereka mauthenga, sungani zitsamba zochepa mu peel ndi kutentha mu ng'anjo yotentha kapena pamoto. Pewani chotsalira chochepetsetsa pamunsi ndi kumapeto kwa mtengo uliwonse. Kenaka pulani chidutswa chilichonse cha mphesa pakati pa "equator". Lembani halves ya citrus ndi pepala lamapepala kuti muthe kuchotsa chinyezi chowonjezera. Ikani pa pepala lophika ndi kuwaza theka limodzi ndi shuga wofiira. Ikani mu uvuni wa 425F kapena mchere kwa maminiti 7 mpaka 10 kapena mpaka shuga yasungunuka mu chipatsocho. Kutumikira citrus mu peel ndi mbali ya yogurt.

Kuposa zipatso za citrus ndiko kuchotsa khungu, pith, membranes, ndi mbewu, ndi kupatulira zigawo zake.

Kuti muchite izi, dulani mapeto awiri a chipatso. Imani chipatso pamapeto amodzi ndi mpeni wakuthwa kwambiri, pewani peel ndi pith mu nsonga zazikulu, potsatira mzere wa chipatso m'malo modula molunjika pansi. Sinthanthani chipatso ndikubwezeretsani mpaka tsamba lonse lichotsedwe ndipo muli ndi juicy, mdima wonyezimira.

Gwirani gawolo pa mbale kuti mugwire timadzi timene timadula timadzi timene timadula pakati. Chotsani mbewu iliyonse. Mukayika chipatso chonsecho, finyani madzi ena otsala kuchokera pithy core kupita mu mbale.