Zakudya Zofunikira (potumikira)
Zikhala - 226
Mafuta - 14g
Carbs - 22g
Mapuloteni - 5g
Nthawi Yonse 29 min
Konzani mphindi 15 , Cook 14 min
Mapemphero 12 (1/2 chikho aliyense)
Pano pali chophikira chosakaniza chosakaniza chomwe chidzakuchititsani kuti mukhale mwana wachinyamata, koma ndikukupatsani mphamvu tsiku lonse popanda kukulemetsani. M'malo mogwiritsa ntchito batala wosungunuka, timagwiritsa ntchito mafuta osasunthika a canola ndipo timatulutsa zokometsera ndi zonunkhira.
Mofanana ndi ubwino wokhala ndi zipatso ndi ndiwo zamasamba , kuphika ndi zonunkhira zokongola monga paprika wofiira kwambiri komanso wachikasu yotchedwa yellow turmeric kungaperekenso malo ena oletsa khansa.
Chinsinsichi chikuyesa ndondomeko ya salty-savory ndi chokopa chaching'ono chowoma. Kodi mukudziwa kuti antioxidants mu zouma yamatcheri ofanana ndi zipatso yamatcheri ? Mitengo yamakono yamakono imakhala ndi nyengo yochepa m'chilimwe, kotero amasangalala ndi antioxidant phindu lonse chaka chonse poyika zouma zouma zouma zowonongeka kapena oatmeal, kapena kugwiritsa ntchito yamatcheri oyera mu smoothies .
Zosakaniza
- 3 makapu a cheerios cereal
- 1.5 makapu pretzels
- 1/2 chikho chosabala zipatso
- 1/2 chikho chosagwiritsidwa ntchito
- 1/2 chikho chimodzi chosadulidwa amondi
- 3/4 chikho zouma yamatcheri
- 1/4 chikho cha mafuta a canola
- Supuni 1 imasuta paprika
- Supuni 1 pansi turmeric
- Supuni 1 pansi chitowe
- 1/2 supuni ya supuni mchere
Kukonzekera
1. Kutentha uvuni ku 325F. Lembani pepala lophika ndi pepala lolemba ndi kuika pambali.
2. Sakanizani cheerio, pretzels, mtedza, ndi yamatcheri owuma mu mbale yaikulu.
3. Gwiritsani ntchito mafuta a canola.
4. Sakanizani zonunkhira ndi mchere pamodzi mu mbale yaing'ono kapena kapu ndikuonjezerani kusakaniza ndi mtedza. Muziganiza mpaka zonse zitasakanizana pamodzi.
5. Pukutsani chisakanizocho pa pepala lophika limodzi ngakhale limodzi. Kuphika kwa mphindi 14, kusinthasintha pepala lophika pakatikati.
Zosakaniza Zosakaniza ndi Zobwereza
Mukufuna kuwonjezera zowonjezera "cheesy" kukoma kwa kusakaniza? Ikani mu supuni ya yisiti ya zakudya ndi zonunkhira (supuni imodzi ili ndi pafupifupi 15 calories, 2 magalamu a mapuloteni, ndi 1 gramu ya fiber).
Chotupitsa cha zakudya ndichakudya chokhala ndi zitsamba zomwe zimawoneka ngati chikasu chachikasu ndipo zimabweretsa zakudya zokoma monga tchizi. Zimapangidwa kuchokera ku zouma zomwe zimakhala zowawa za mkate ndi chotupitsa chokhala ndi mapuloteni omwe amathandizidwa ndi ma vitamini B monga nayin, thiamine, folic acid, B6 ndi B12. Yesani izo pa mapikomo kapena musandulike mu pasta.
Malangizo Ophika ndi Kutumikira
Chotukuka chokoma ichi ndi chokwanira pa-kupita! Sungani zotsalira mu mtsuko wa masoni kapena chidebe china ndipo mutenge gawo limodzi ndi inu kuti mugwire ntchito kapena poyenda.