Pumpernickel Morning Toes Toast

Zakudya Zofunikira (potumikira)

Malori - 292

Mafuta - 13g

Carbs - 34g

Mapuloteni - 13g

Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Utumiki 1

Tchizi cha kanyumba ndi gwero lalikulu la mapuloteni kuti akupatseni mphamvu zomwe mukufuna kuti muyambe tsiku lanu. Chikho chimodzi cha kanyumba kakang'ono ka mafuta kamene kali ndi mavitamini 15. Njirayi imagwiritsa ntchito tchizi monga tchire pofalikira pa pumpernickel toast.

Pumpernickel ndi mkate wofiira wa Chijeremani womwe umakhala ndi mkate wambiri. Kwa tsiku labwino la moyo (ndi lachithupulu), mumayesetsa kupanga osachepera theka la mbewu zomwe mumadya pa tsiku kuchokera kumagulu onse a mbewu .

Njira yothandizira khansa nthawi zambiri imafuna zipatso ndi ndiwo zamasamba, zomwe zimadzaza ndi zokometsera, mtundu, mavitamini, mchere, ndi antioxidants. Chotupa cha tchizi cha kanyumba ndi galimoto yabwino yosonyeza zipatso ndi ndiwo zamasamba zokoma popatsa chakudya cham'mawa; mumapeza madzi okhwima kuchokera ku nkhaka ndi mlingo wokhala ndi mafuta abwino ndi mavitamini ochokera ku avocado. Zonse zomwe mukusowa ndi ochepa a tsabola wakuda pamwamba. Pewani mchere ngati tchizi takhala ndi mchere.

Zosakaniza

• 2 magawo apakati a pumpernickel kapena mkate wa rye
• 1/4 kapu ya mafuta odzaza mafuta, kukwapulidwa
• 1/2 yaying'ono ya avocado, yodulidwa
• 1/2 nkhaka zazing'ono, kudula mu magawo
• 1/4 supuni ya supuni ya tsabola watsopano wakuda

Kukonzekera

1. Sakanizani mkate wa pumperickel.
2. Gawani tchizi pakati pa magawo awiri a toast ndi kufalikira pamwamba pa chidutswa chilichonse.
3. Tsambulani kagawoti kagawo kamodzi kagawo kakang'ono. Ikani nkhaka magawo pa chidutswa china cha chotupitsa.
4. Dya tsabola wakuda pamwamba pa magawo awiriwawa.

Zosakaniza Zosakaniza ndi Zobwereza

Kodi mumakonda zokoma pa chakudya cham'mawa? Mmalo mwa nkhaka ndi mapuloteni, pamwamba pa tchizi ta tchizi cha m'mawa ndi zipatso zowonongeka kapena mapichesi, zipatso zatsopano, kapena magawo a persimmon.

M'malo mwa tsabola wakuda, onjezerani sinamoni pang'ono kuti mugwirizanitse kukoma kokoma kwa chipatso ndi kanyumba kamchere kake.

Mukasinthasintha kuti mukhale ndi phwando lokoma, mumatulutsa mapuloteni apamwamba a tchizi, ndipo malingana ndi mtundu wa zipatso zomwe mumagwiritsa ntchito, mumakhalabe ndi calorie yochepa, antioxidant yomwe imakhala ndi zowawa.

Malangizo Ophika ndi Kutumikira

Ngati mungapeze kanyumba kakang'ono kamene kamenyedwa m'masitolo, mawonekedwe ake ndi omwe amawonekera kwambiri, ngati mtanda pakati pa tchizi ndi tchizi ta ricotta. Ngati simungapeze kanyumba kathyoledwa, mtundu uliwonse udzachita, kapena mutha kuyambitsa tchizi lanu tating'onoting'ono tating'onoting'ono ta chakudya kuti muwoneke bwino.