Zakudya Zapamtima Zomanga Zokwawa Mbale

Zakudya Zofunikira (potumikira)

Zikhala - 377

Mafuta - 12g

Carbs - 65g

Mapuloteni - 9g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 2 (1 mbale imodzi)

Mitsuko ikuyenda m'njira yaikulu ndipo imakhala yosasinthika mosavuta kuti izigwirizana ndi zosowa zanu. Ndimakonda kupanga mbale zachakumwa monga njira yogwiritsira ntchito masamba otsala kapena ndiwo zophika. Chophimba ichi chotchedwa Butternut Squash Grain ndi nyengo yokoma yopangidwa ndi nyengo ya chisanu, maapulo, ndi cranberries zouma.

Miphika yambewu yopangidwa ndi mbewu zonse , masamba, zipatso, ndi mtedza zimakhala zabwino kwambiri chifukwa cha kuthamanga kwanu kwa magazi chifukwa zimadzaza ndi zowonjezera ndi mafuta a moyo wathanzi, potaziyamu, ndi magnesium. Bweretsani nyemba kapena masamba aliwonse, kapena perekani nkhuku kapena nyemba zotsalira zotsalira kuti mukhale ndi pulojekiti yowonjezera.

Zosakaniza

• 1 chikho chimodzi chamagulu a sikwashi
• Supuni 1 ya mafuta a maolivi
• Supuni 1 ya supuni
• 1/4 supuni ya sinamoni
• 1/4 supuni ya supuni ya tsabola yowonongeka
• Sakani mchere
• 1/4 chikho pecans
• 1 chikho chophika mpunga
• 2 makapu mwana sipinachi kapena kusakaniza kasupe
• Apulogalamu yaying'ono ya maukonde
• 1/4 kapu yowuma cranberries

Kukonzekera

1. Kutentha kotentha ku 400F. Lembani pepala lophika ndi zikopa kapena silicone.
2. Gwiritsani mafuta odzola, mafuta, sinamoni, tsabola, ndi mchere. Kufalitsa mofanana pa pepala lophika ndikukotcha kwa mphindi 25 mpaka 30, ndikuyambitsa nthawi zina.
3. Ikani pecans pa chidutswa cha zojambula kapena pepala laling'ono ndi kuphika pa 400F kwa mphindi 5 mpaka 10 kapena mpaka onunkhira, kuyang'anitsitsa.
4. Sonkhanitsani mbale. Gawani mpunga pakati pa mbale ziwiri. Onjezerani masamba, sikwashi, maapulo, cranberries ndi ma pecans odzola.

Zosakaniza Zosakaniza ndi Zobwereza

Tulutsani mpunga kwa mbewu iliyonse yomwe mumakonda kapena yowonjezera. Mukhozanso kutulutsa zipatso, zokazinga zamasamba, kapena mtedza pa chilichonse chimene muli nacho kapena mumakonda. Onetsetsani kuti mumasankha mtedza wosasinthika kuti mukhale ndi sodium yochepa.

Onjezani nyemba zophika, mazira, nkhuku kapena nyama yowonda kwambiri mapuloteni.

Malangizo Ophika ndi Kutumikira

Miphika imakhala yosavuta pamene mwaphika mbewu zonse mufiriji kapena friji, choncho yesetsani kuphika mchenga wa mpunga, quinoa, kapena farro kwa sabata kuti zinthu zikhale zosavuta. Ngakhale okonda bajeti monga mpunga wofiira ndi oats ndizo zabwino.

Onjezerani mafuta a maolivi, viniga wosasa, kapena vinaigrette yomwe mumaikonda kwambiri.