Zakudya Zofunikira (potumikira)
Zikhala - 341
Mafuta - 12g
Carbs - 31g
Mapuloteni - 26g
Nthawi Yonse 25 min
Konzani mphindi zisanu , Cook 20 min
Mapemphero 4 (1 mafuta aliyense)
Maphikidwe ambiri amatha kuyitanira batala, shuga yowonjezera, ndi zofufumitsa monga zophika mphamvu ndi soda. Mapulogalamuwa amathandizira kwambiri mapuloteni monga mazira , tchizi tating'ono tambirimbiri, ndi zitsulo zomwe zimagwiritsidwa ntchito ndi oatti wothira mafuta komanso kusungunuka kwa vanilla kuti tipewe madzi abwino kwambiri.
Kafukufuku wambiri akuwonetsa kuti kufalitsa kudya kwathu kwa mapuloteni tsiku lonse kungathandize kuchepetsa kukula kwa minofu ndi kaphatikizidwe. Anthu ambiri amadya mapuloteni pang'ono a chakudya cham'mawa, chakudya chokwanira cha mapuloteni, ndi mapuloteni ambiri kuti adye chakudya chamadzulo. Poonjezera kupatsa mapuloteni athu pafupifupi 30 gram ya mapuloteni aliyense pa chakudya chamadzulo, chamasana, ndi chakudya chamadzulo, timatha kusunga thupi lopanda thupi ndi kuchepetsa mafuta owonjezera m'matupi athu omwe angayambitse matenda aakulu.
Zosakaniza
- Mazira aakulu 4
- 2 makapu otsika mafuta kanyumba tchizi
- Supuni 2 pansi
- 1/4 chikho cha madzi
- 2 makapu atakulungidwa oats
- 1/2 supuni ya supuni ya vanilla kapena feteleza ya almond
Kukonzekera
- Ikani zonse zopangira mu blender ndipo muphatikize mpaka mwadongosolo wosakaniza ndi ofewa.
- Sungani chitsulo chosungunuka.
- Chovala choyera ndi mafuta kapena utsi ndi osalumikiza. Ikani chikho cha 1/2 chodzaza ndi batter pa chitsulo chosungunuka ndikuphika mphindi 4 mpaka mpaka golide wofiira ndi khungu.
- Bwerezani ndi batter otsala. Muyenera kukhala ndi mafuta 4 kumapeto.
Zosakaniza Zosakaniza ndi Zobwereza
Onetsetsani chikho cha blueberries mu batter chifuwa chifukwa chowopsa kwambiri cha antioxidant ndi mphamvu zamagetsi.
Kapena, kanikani nthochi ndikusakaniza kuti imenyedwe chifukwa cha kuwonjezera kwa potaziyamu.
Mafutawa amayenera kukhala oposa mapulosi okhaokha. Yesani kuwonjezera chidole cha yogurt, zipatso zowonjezedwa, zonunkhira kapena zonong'oneza mtedza kapena mafuta a mtedza , kapenanso kuwaza nkhuku zofiira. Kukongoletsa mbale yanu yachakudya sikungowonjezera kudya, komabe kungapangitsenso ubwino wathanzi, makamaka ngati mukugwiritsira ntchito zida zanenedwa zowonjezera.
Malangizo Ophika ndi Kutumikira
Mukufuna kutsimikizira kuti mumadya chakudya cham'mawa chamoyo wonse sabata iliyonse? Pangani mkaka wa masabata kumapeto kwa sabata ndikuphika onsewo. Lolani kuziziritsa ndi kusungira zotsala mu chidebe chotsitsimula. M'mawa, tangwanizani chiwombankhanga kumalo othamanga ndi pamwamba ndi zojambula zanu zomwe mumakonda. Zowonjezera zogulitsa zowonjezera ndizo "mbiri yakale kwambiri" tsopano.
Njira imeneyi ikutsatira ndondomeko zowathandiza komanso njira zothandizira khansa zomwe zinanenedwa ndi American Institute for Cancer Research.