Zakudya Zofunikira (potumikira)
Zikhala - 161
Mafuta - 13g
Carbs - 9g
Mapuloteni - 4g
Nthawi Yonse 20 min
Konzani mphindi 10 , Cook 10 min
Mapemphero 6 (makapu 1 1/4 aliwonse)
Miso ali ndi mapuloteni, zitsulo, chitsulo , ndi magnesium, ndipo amachepetsa chiopsezo cha khansa ndi kupweteka. Sakanizani ndi mafuta wathanzi-ndi mapuloteni obiriwira okhala ndi mapuloteni komanso mapuloteni apamwamba, ndipo muli ndi chotukuka chopatsa thanzi komanso chokoma. Kuphwanyidwa pamwambo wina wotsekemera pa usiku wa mafilimu kudzakukhutitsani popanda kukupangitsani kuti mukhale odzaza kwambiri kuchokera ku buttery, popcorn zamchere.
Zosakaniza
- Supuni 3 mafuta a canola, kaphatikizidwe 1/2 ndi supuni 1 yowonjezera ngati pakufunika kumasula msuzi wa msuzi-miso
- 1/3 chikho chamakono
- 1/4 chikho chikasu batala
- 1/2 supuni ya supuni yoyera miso phala
- 1/8 supuni ya supuni mchere
Kukonzekera
1. Thirani mafuta mu mphika waukulu pamwamba pa kutentha kwakukulu.
2. Mafuta akakhala otentha, onsani makoswe 3 kapena 4.
3. Pamene mapepala amawunikira, yonjezerani mabala ena onse a phokoso m'kati mwake. Phimbani mphika, chotsani kutentha, ndipo muwerenge masekondi makumi atatu. Khwerero ili limalola mazira ena onse kufika ku kutentha kwapafupi kotero kuti akabwezeretsanso kutentha, onse amazungulira panthawi yomweyo.
4. Pambuyo pa masekondi 30, bweretsani mphika wophimba kumoto.
Mphukira ziyenera kuyamba pang'onopang'ono kenaka mofulumira kwambiri. Pomwe phokoso likubwera, gwedezani pang'onopang'ono mphikawo. Yesani kusungira chivindikiro pang'ono ajar kuti mulole mpweya wambiri. Mukangoyamba kubwerera mmbuyo (masekondi angapo pakati pa pops), chotsani poto kuchokera kutentha ndikuchotsa chivindikirocho.
5. Pangani chisakanizo cha miso chikasu: Sakanizani mafuta a mandimu, miso ndi mchere mu kapu yaing'ono ndi kutentha pang'ono pamoto wochepa, oyambitsa nthawi zambiri, mpaka kusakaniza pang'ono ndi kusungunuka, pafupifupi mphindi zisanu. Ngati kusakaniza kwanu kuli kolimba kwambiri komanso kusasungunuka (izi zikhoza kuchitika malinga ndi mtundu wa supuni ya kirimba yomwe muli nayo), onjezerani 1/2 mpaka supuni 1 mafuta owonjezera a canola ndipo mupitirize kuyambitsa. * Mukhozanso kuchita izi mu microwave: gwiritsani pamodzi peanut butter, miso, ndi mchere mu mbale yotetezeka ya microwave ndi kutentha kwa mphindi zisanu ndi ziwiri, muthamangitse, kenaka mphindi zina khumi kapena 15 mpaka mutengowo ukhale wogwirizana.
6. Pangani chisakanizo cha miso wa peanut butter pamwamba pa phokoso, kenaka chitani chivundikiro pamphika, ndi kugwedeza mphikawo mpaka mcherewo ugawanike pamagazi. Dulani mu mbale ndikukondwera.
Zosakaniza Zosakaniza ndi Zobwereza
Yesani ma butters osiyanasiyana m'malo mwa peanut bata chifukwa cha kusiyana kwa kukoma.
Buluu wa amondi uli ndi makilogalamu ofanana, ochepa kwambiri, mapuloteni pang'ono, ndipo ali ndi calcium yoposa ya kapu.
Pangani izi kuti zikhale zanu powonjezerapo mabokosi ochepa a tsabola wakuda, supuni ya ufa wa chili, kapena supuni ya mbeu ya chia ku miso ya mafuta a mantanisi. Mbeu za Chia zili ndi fiber, omega-3 fatty acids , calcium, magnesium, manganese, ndi phosphorous. Mbeu zazikuluzikuluzi, zomwe zimakhala zowonongeka komanso zowonjezera ma antioxidants ndipo zingathandize kuchepetsa chiopsezo cha khansa, matenda a mtima, ndi mtundu wa shuga 2.
Malangizo Ophika ndi Kutumikira
Imeneyi ndi yokongola komanso yodabwitsa kwambiri yokonzekera phwando la tchuthi. Ingowonjezera kawiri kapena katatu miyeso ndikugawana ndi alendo anu! Ngati muli ndi phwando, lekani kabasi lalikulu ndi nsalu zokhala ndi nsalu zokongola ndipo perekani mapikombero mmenemo kuti mugwiritse ntchito zozizwitsa zosangalatsa komanso zosavuta. Zosungira katundu zidzasunga chidebe chopanda mpweya kutentha kwa masiku awiri.