Zakudya Zofunikira (potumikira)
Malori - 179
Mafuta - 13g
Carbs - 14g
Mapuloteni - 6g
Nthawi Yonse 25 min
Konzani mphindi zisanu , Cook 20 min
Mapemphero 8 (1/4 chikho aliyense)
Pezani kukoma kwa zokonda zanu za mpunga mumtundu wosakaniza. Kusakanikirana kwa mpikisano kungakhale wodzaza ndi shuga, koma izi zimadalira mankhwala onunkhira ophera antioxidant kuti apereke zonunkhira.
Maamondi ndi pepitas (mbewu za dzungu) zimabweretsa kutupa kumenyana ndi mafuta abwino ndi mapuloteni ku gome, pamene mbewu zonse za tirigu zimapereka zakudya zam'madzi zowonjezera , zomwe zimapangitsa kuti mphamvu yanu ikhale yosasunthika ndi njala.
Zosakaniza
- 1 kapu ya almonds yaiwisi
- 1/2 supuni ya supuni zonunkhira
- 1/4 supuni ya sinamoni
- 1/4 supuni ya tiyi ya mchere wosakaniza
- Supuni 1 ya supuni
- 1/2 chikho chowongolera cranberries
- 1/4 kapu ya pepitas
- 1/2 chikho chonse chambewu zopanda mafuta, monga tirigu kapena tirigu wobiriwira
Kukonzekera
1. Yambani zowunikira ku 325F.
2. Mu mbale yaing'ono, tumizani amondi ndi mandimu, sinamoni, ndi mchere.
3. Manyowa a maple pamwamba pa mtedza ndikuponya kuti azivala kuti zonunkhira zikhale kumtengo.
4. Kuphika mtedza papepala limodzi lophika, lopangidwa ndi pepala kapena zida zowonongeka kwa mphindi pafupifupi 15, kapena mpaka onunkhira.
5. Onjezerani pepatas ku tray 5 Mphindi isanafike kutha, kuphika mopepuka.
6. Ponyani ma almond ndi pepitas ndi cranberries zouma ndi tirigu.
Zosakaniza Zosakaniza ndi Zobwereza
Malingana ngati mutasintha zakudya kuchokera m'magulu omwewo (mwachitsanzo, gawo limodzi la walnuts mmalo mwa amondi, kapena gawo lofanana la apricots m'malo mwa zitsamba zouma) muyeso yofanana, kuphatikiza kwa msampha ndi kosatha komanso zakudya zoyenera (mapuloteni, carbs, ndi mafuta) zidzakhala zoyenera.
Mwachitsanzo, sintha sinamoni ndi ginger kuti mugwirizane ndi kusanganikirana kwa ginger. Sinthani mbewu za mpendadzuwa za pepitas kuti musinthe mavitidwe. Yesani zoumba kapena apricots zouma mmalo mwa cranberries. Sakanizani nkhuku zokazinga kuti mbewu yonse ikhale yopititsa patsogolo mapuloteni.
Malangizo Ophika ndi Kutumikira
Lolani kuti muziziritsa kwathunthu musanayambe kusungirako kapena kusakaniza kungatenge mushy. Yang'anani kusakaniza mosamala pamene mukuphika chifukwa akhoza kuchoka ku wangwiro kuti awotchedwe mu mphindi zochepa!
Pofuna kusunga magawo, gawo la magawo limasakanikirana mu ziwiya kapena zikwama zapamwamba kuti mugwire-kupita.
Izi zimapangitsanso zokometsera zokwanira kuti musunge galimoto yanu, thumba, kapena tebulo lanu kuntchito kotero kuti nthawizonse mumakhala ndi mafuta odyetsa, olemera kwambiri, ndipo simunayambe mukulowera mu makina opanga.