Zakudya Zofunikira (potumikira)
Zikhala - 205
Mafuta - 11g
Carbs - 22g
Mapuloteni - 6g
Nthawi Yonse 30 min
Konzani mphindi 15 , Cook 15 min
Mapemphero 6
Mu njirayi, magawo a apulo amayamba kutsitsidwa mu batala pang'ono kuti apange mtundu wa mtundu wa caramel ndi kukoma kwake. Kenaka, mkaka wa mafuta wonenepa, mazira, ndi ufa wolowa amawathira pamwamba ndikuwotcha mpaka atadzikuza.
Maapulo ndiwo magwero abwino otsekemera ndi vitamini C, ndipo ali ndi mankhwala enaake oletsa kupweteka kwambiri monga quercitin, omwe amatetezera thupi mwa kulepheretsa kukula kwa maselo ena a khansa.
Ufa wolowetsa uli ndi mbiri yofananako ndi ufa wonse wa tirigu, kubwereketsa nutty kukoma ku fiber mkulu, ufa wapamwamba wa mapuloteni. Ufa wochuluka umakhala ndi madzi okwanira, omwe amatanthauza kuti zakudya zimakhala zosavuta ndi thupi.
Chinsinsichi chidzakuthandizani kupanga hafu ya mbewu zomwe mumadya tsiku lililonse. Kuwonjezera pa kudya zipatso zokwanira, ndiwo zamasamba, nyemba, ndi nyemba, mudzakwaniritsa zofunikira zanu za tsiku ndi tsiku , zomwe zimateteza mtima wanu komanso matumbo anu pa khansa.
Zosakaniza
- Mazira akulu atatu
- ¾ chikho cha mafuta ochepa
- ¾ chikho chinaphatikiza ufa
- Supuni ya 1 vanila
- ¼ supuni ya mchere
- Supuni 1 sinamoni, igawanika
- Supuni 4 zosakaniza batala, ogawanika
- 2 maapulo apakati, odzola komanso odulidwa
- Supuni 1 yowunikira shuga shuga
- Supuni 1 poda shuga
Kukonzekera
1. Yambitsani uvuni ku 425F.
2. Dulani pamodzi mazira, mkaka, ufa, vanila, mchere, ndi theka la sinamoni mu mbale yamkati. Khalani pambali.
3. Sungunulani theka la batala mu mpweya wonyezimira. Onjezerani magawo a apulo ndikuwaza ndi shuga wofiira ndi sinamoni yotsala. Cook, oyambitsa kawirikawiri, mpaka mapulogalamu apulo apangidwa atachepetsedwa, pafupi mphindi 4. Tumizani ku mbale.
4. Chotsani skillet ndi kutentha mu uvuni kwa mphindi 5 mpaka 8 mpaka kutentha.
Onjezerani mafuta otsalawo pa skillet, ndikuwombera kuti muvale pansi ndi mbali.
5. Onjezerani mapulogalamu apulo ku skillet ndikutsanulirani.
6. Ikani mmbuyo mu uvuni ndikuphika mphindi 15 mpaka 20 mpaka phokoso lidzitukumula ndi lofiira ponseponse.
7. Phulani phokoso lomaliza la shuga ndikutumikira.
Zosakaniza Zosakaniza ndi Zobwereza
Ngakhale batala ali ndi mafuta odzaza ndi mafuta a kolesterol, nthawi zina kugwiritsa ntchito batala pang'ono amatha kukweza chisakanizo cha recipe. Pamapeto pake, imodzi yogwiritsira ntchito chipatsochi (1/6 ya pentikiti) imangokhala ndi supuni 2 za mafuta (makilogalamu pafupifupi 70, mafuta okwana magalamu asanu, ma gramu asanu olemera, 20 mg cholesterol). Ngati mukufuna kuthira mafuta onse, mungagwiritse ntchito mafuta osalowerera monga mafuta a canola. Mafuta a canola ndi ochotsera mafuta, komabe akadali ndi mafuta ambiri, koma mafuta amadziwika kuti mafuta osatulutsidwa, omwe amawopsa kwambiri kuposa mafuta odzaza mafuta.
Malangizo Ophika ndi Kutumikira
Nthawi ya kugwa ndi nthawi yabwino yosangalala ndi maapulo. Gwirani banja lanu ndi abwenzi ndikupita ku famu ya apulo komwe mungasankhe maapulo anu enieni. Imeneyi ndi njira yabwino yothandizira minda yam'deralo ndikupeza zochitika zolimbitsa thupi zakunja.