Zakudya Zofunikira (potumikira)
Malori - 215
Mafuta - 9g
Carbs - 29g
Mapuloteni - 7g
Nthawi Yonse 115 min
Pangani mphindi 70 , Cook 45 min
Mapemphero 6 (1 choyika choyika chilichonse)
Pali zifukwa zabwino zophatikiza mbewu zonse mumoyo mwanu. Amakhala ndi mavitamini komanso mapuloteni omwe amawoneka bwino komanso amasonyeza kuti amachepetsa chiwopsezo cha matenda a shuga, mtundu wa shuga, matenda a mtima, mafuta ambiri a m'magazi, matenda opweteka, komanso akhoza kukuthandizani kuti mukhale wolemera.
Yambani kudzaza malingaliro anu okwana atatu kapena asanu omwe akuyamba mmawa. Chophimba ichi chophatikizapo buckwheat, mbewu yonse ndi dzina lopusitsa. "Kukolola" kwa Buckwheat kwenikweni ndi mbewu zowonjezera zowonjezera zodzaza ndi chitsulo, magnesium, ndi potassium, pakati pa zakudya zina.
Nkhuku zawo zimapangidwira kuti tithe kusakaniza ndi nthochi yokometsetsa ya nthochi, njira yabwino yodumpha Nutella ndi kuwonjezera antioxidants, fibre, ndi potassium m'malo mwake. Ndi magawo angapo a sitiroberi ndi amondi ophwanyika mumakhala ndi chakudya choyenera cha mchere.
Zosakaniza
- 3/4 ufa wa buckwheat
- 1/4 chikho chonse ufa wa tirigu
- 1/4 supuni ya supuni mchere
- Mazira aakulu 2
- Supuni 2 za masamba
- 1/2 supuni ya supuni ya vanila
- 1/2 chikho cha mkaka wa mafuta ochepa
- 1 chikho madzi
- Supuni 2 uchi (zosankha)
- Ma banki awiri osambira, osenda
- 1/2 supuni ya supuni yopanda ufa wokometsera kakao
- 1 little avocado, yosenda (mwasankha)
- 8 lalikulu strawberries, sliced
- Supuni 4 zinadulidwa amondi
Kukonzekera
1. Dulani pamodzi ufa wa buckwheat, ufa wa tirigu, mchere, mazira, mafuta a masamba, kutulutsa vanila, mkaka, madzi, ndi uchi, kuonetsetsa kuti palibe chunks. Mungathe kuchita izi mu blender ngati mukufuna.
2. Bwetsani batter mufiriji kwa ola limodzi. Ngati mulibe nthawi yomwe mungagwire masitepewa, komabe zimapangitsanso kuti mupangidwe bwino.
3. Mukamenyera mwakonzeka, sungani bwino poto yaikulu, yopanda mafuta ndi kuphika kutsitsi ndi kutentha pamoto wotsika.
Gwiritsani ntchito mankhwalawa ndikuwombera pafupifupi 3/4 kapu ya batter (ngati mukugwiritsa ntchito poto lalikulu) kapena pafupifupi 1/2 kapu yamadzi (ngati mukugwiritsa ntchito poto yaing'ono). Thirani mu poto, kufalikira ilo mu bwalo. Musataye mtima ngati wanu woyamba sali wangwiro-nthawi zambiri amatenga osachepera kamodzi.
4. Ikani khungu kwa pafupi miniti ndi theka, mpaka m'mbali mwake pang'onopang'ono. Peel it ndi m'mphepete mwa spatula ndi kuzipinda zanu, ndi kuphika kwa mphindi imodzi kumbali ina.
5. Ikani chophika chophika pa mbale kuti muzizizira pamene mukukwera chotsatira mu poto.
6. Pamene chophika chotsatira chikuphika, sungani nthochi ya mashed ndi ufa wa kakao kuti mufalikire.
7. Mukamawotchera nkhuni zanu, perekani nyemba zosanjikiza za nthochi. Pindani pakati ndi kufalitsa gawo lina lopanda pamwamba pa theka. Kuyambira pa theka lakumapeto, pindani gawo lachitatu, kenaka lachitatu, ndipo potsiriza gawo lachitatu mpaka kumapeto.
8. Zojambula ndi sliced strawberries, kuwaza amondi odulidwa, ndi kusangalala.
Zosakaniza Zosakaniza ndi Zobwereza
Simungapeze mapuloteni komanso calcium, koma mumatha kugwiritsa ntchito mkaka wosakaniza ngati mkaka wa mchere kapena soy m'malo mwa mkaka wochepa. Tumizani uchi wokonda kusankha ngati mukusankha zokolola zosiyanasiyana.
Pofalitsa, avoti ndizochita kusankha chifukwa zimapangitsa kuti thupi likhale lolemera kwambiri, koma limapangitsanso kuwonjezera. Mukhoza kuwonjezerapo malinga ndi zomwe mumakonda. Kugwiritsa ntchito kumapatsa mafuta ochepetsetsa a mtima, omwe amasonyeza kuti amawathandiza kuchepetsa "zabwino" ndi "choipa".
Mitedza yambiri imapindula ndi thanzi labwino, kaya kuchokera kumatenda awo, mafuta oyenera, kapena mavitamini a mavitamini E (vitamini E yasonyezedwa kuti ndi yotsutsa-kutupa komanso kuteteza kuyika m'mitsempha yanu). Ngati simunayanjane ndi amondi, muwasinthe kwa walnuts, mwachitsanzo.
Malangizo Ophika ndi Kutumikira
Mukhoza kupanga ufa wanu wa buckwheat ngati muli ndi pulogalamu yabwino ya chakudya. Mwachidule pulverize ndi heaping theka chikho cha lonse buckwheat groats kuti ntchito mu Chinsinsi.
Ufa wa buckwheat umapangitsa mtanda wolemera, chifukwa chake kuwonjezera madzi kumafunika. Onetsetsani kuti muyambe kumenyana bwino musanatenge gawo.
Ali ndi vuto lofalitsa mtanda mu bwalo langwiro? Mfungulo ndi ziwiri-onetsetsani kuti poto lanu ndi losavuta komanso losatentha kwambiri.
Ngati nthendayi imatha ndipo imaima kufalikira mutangoyamba kuthira, poto yanu sikutentha koyenera. Mukhale ozizira kapena kutsika pansi pa madzi ozizira kwa masekondi angapo.
Kupukuta ndi kuyika ma crepes kumapangitsa kusangalatsa kufotokozera, koma zimangotumizidwa bwino. Tsatirani njira zomwezo-kufalitsa kudzaza, kukonza strawberries ndi amondi pamwamba theka la crepe, kenaka pindani theka lina.
Tawonani kuti chomera ichi chimapereka zokwawa 6 zazikulu. Malinga ndi kukula kwa poto yanu, mukhoza kumaliza zambiri.