Zakudya Zofunikira (potumikira)
Malori - 194
Mafuta - 2g
Carbs - 41g
Mapuloteni - 5g
Nthawi Yonse Mphindi 10
Konzani mphindi 3 , Cook 7 min
Mapemphero 2 (chikho 3/4 aliyense)
Mukafuna kugwedeza nthawi yanu yamadzulo, yesani mbale yowonjezera ya buckwheat groats mmalo mwake. Nkhumba zochepa za FODMAP zikuwonjezeka chifukwa chotchuka. Ndicho chitsimikizo chabwino cha mchere ndi mchere, ndipo ndizosafuna kutsegula.
Zosakaniza
- ½ chikho chopangira buckwheat groats
- 2/3 chikho chokoma cha amondi chosakoma
- ½ supuni ya supuni zonunkhira
- 1/8 supuni ya supuni mchere
- ½ supuni ya supuni ya vanila
- 4puni ya tiyi ya 100% ya mapulo oyera
Kukonzekera
- Malo ogula mu mbale ndikuphimba iwo ndi madzi. Malo ogulitsa mufiriji kuti azilowere usiku wonse. Tsiku lotsatira, sungani zipatso zakupha. Ndi zachilendo kuti buckwheat ikhale yochepa kwambiri, kotero kudya kumakhala kosachedwa. Sungunulani bwinobwino ndi kukhetsa.
- Papepala lachikwama cha magawo awiri, onjezerani zakudya zopatsa mafuta, mkaka wa amondi, zonunkhira za mandimu, ndi mchere, ndi whisk kuti muwononge zonunkhira. Phimbani ndi kubweretsa kwa chithupsa, ndiye kuchepetsa kutentha kutentha ndi kuphika kwa mphindi 4. Chotsani chivundikiro ndi kutentha kutentha kuti mupitirize kuimirira ndikuphika zina 2 mphindi, kuyambitsa nthawi zina.
- Chotsani kutentha ndi kusuntha mu virala ndi mazira a mapulo.
Zosakaniza Zosakaniza ndi Zobwereza
Pamwamba ndi imodzi mwazomwe mungachitepo zotsatirazi: Zapuni 2 zowonongeka-mtedza wa FODMAP ( walnuts , pecans, amondi) kapena 1/2 chikho cha blueberries , strawberries, kapena raspberries.
Mkaka wa magawo awiri mwa magawo atatu a mkaka wa mkaka ukhoza kugwiritsidwa ntchito mmalo mwa mkaka wa amondi.
Nkhumba zamphongo zingapangidwe kuchokera koyamba mwa kuphatikiza izi: supuni 1 sinamoni, 1/2 supuni ya supuni ya tiyi, 1/4 supuni ya supuni nutmeg, 1/4 supuni ya supuni allspice, ndi 1/8 supuni cloves. Sungani zonunkhira zina zamatsuko kuti muzigwiritsa ntchito nthawi ina.
Malangizo Ophika ndi Kutumikira
Fufuzani zokolola zopangidwa ndi bulkwheat zofiira zomwe ziri zotumbululuka beige ndi chophimba chobiriwira chobiriwira. Musagwiritse ntchito zokolola zosagwiritsidwa ntchito, zomwe ndi zakuda imvi / zakuda ndipo musagwiritse ntchito kasha, mtundu wobiriwira wamkuwa wa buckwheat groats, pokhapokha ngati mumakonda zokoma zawo. Zakudya zopanda chotupitsa za buckwheat zimakhala bwino m'kati mwa miyezi yambiri pamene zisungidwa mu chidebe chotsitsimula.
Zinyumba zimakhala masiku angapo ataphimbidwa mwamphamvu ndi firiji, choncho ganizirani mobwerezabwereza Chinsinsi.