Pangani Patsogolo Veggie Pamwamba Miphika Yamakiti

Zakudya Zofunikira (potumikira)

Zikhala - 78

Mafuta - 4g

Carbs - 4g

Mapuloteni - 6g

Nthawi Yonse 40 min
Konzani 10 min , Cook 30 min
Mapemphero 3 (2 makapu aliwonse)

Kuyambira m'mawa ndi chakudya cham'mawa chamadzulo ndi njira yabwino yosungira tsiku lonse. Ndikupangira kudya kusakaniza kwa mapuloteni, mavitamini , ndi mafuta kuti mukhale odzaza ndi olimbikitsa kwa maola ambiri. Zakudya za mazira ndizokonda kwambiri kupeza mapuloteni ambiri. Akapangidwa panyumba, amakhala ndi thanzi labwino, okoma, otchipa, komanso amasankha bwino omwe ali ndi kuthamanga kwa magazi.

Makapu a dzira awa ndiwo chakudya cham'mawa chamoyo chokwanira cha mabanja otanganidwa kufunafuna chinachake choti chigwire ndikupita m'mawa. Amakhalanso njira yabwino yosinthana masamba mu chakudya chammawa. Pakati pa mazira, mkaka, ndi masamba, mumakhala ndi mapuloteni ambiri, mavitamini, ndi mavitamini kuti mukhale ndi thanzi labwino popanda kukweza mphamvu ya magazi momwe mungayendetsere padzutsa kadzutsa. Anyezi ndi tsabola zimaphatikizapo kuonjezera kukoma kopanda mchere kapena nyama zowonjezera mafuta.

Zosakaniza

• Mafuta a azitona
• 1/4 kapu anyezi, utoto
• 1/4 chikho chofiira tsabola wofiira, watsukidwa
• 1/4 chikho cha bowa , utoto
• Mazira akulu atatu
• 1/4 kapu mkaka wambiri
• 1/2 supuni ya supuni ya tsabola wakuda
• 1/4 supuni ya supuni ya adyo ufa

Kukonzekera

1. Kutentha kotentha ku 350F. Mankhwala a muffin amatala ndi silicone muffin liners kapena spray ndi kuphika spray.
2. Gawani anyezi, tsabola, ndi bowa pakati pa muffin makapu.
3. Mu mbale, whisk pamodzi mazira, mkaka, tsabola, ndi adyo ufa. Thirani masamba pa muffin makapu, kusiya malo pang'ono pamwamba pa chikho chilichonse.
4. Kuphika 25-30 mphindi kapena mazira atayikidwa. Chotsani mu uvuni ndikusiya ozizira. Sungani mu chidebe chotsitsimula mufiriji mpaka mutakonzeka kudya.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito ndiwo zamasamba zomwe zimakukomera bwino. Broccoli, kale, ndi katsitsumzukwa zonse zimakondwera kwambiri makapu awa. Mukhozanso kugwiritsa ntchito zamasamba zowonongeka zokhudzana ndi mavitamini!

Malangizo Ophika ndi Kutumikira

Ndimagwiritsa ntchito silicone kuphika makapu kuti mazira asamamatire poto. Ngati mulibe, mungagwiritse ntchito zitsulo kapena mapepala, koma onetsetsani kuti muwachotsere musanayambe kuyamwa mu microwave.

Pofuna kubwezeretsanso, jambulani mazira a mazira mu pepala lamapepala ndi ma microwave pa mbale yotetezeka ya microwave kwa masekondi 30 mpaka 60.

Ndikupangira kudya makapu a dzira awa ndikutumikira zipatso zomwe mumazikonda ndi chidutswa cha tosani yonse ya tirigu kapena theka kapena tirigu wambiri wa tirigu. Ngati mwathamanga kwambiri, mukhoza kusunga imodzi pakati pa mbewu yonse ya muffin muffin ndi chidutswa cha tchizi kuti mwamsanga kadzutsa sangweji. Komanso, perekani ndi salsa imene mumaikonda ngati mukufuna!