Buluu ndi vanila zimapangidwira wina ndi mzake, ndipo amasonkhana pamodzi bwino mu mbale yachakudya ichi!
Quinoa ndi tirigu wokoma kwambiri omwe ali ndi mapuloteni odzala ndi zomera. Ali ndi mawonekedwe ofanana ndi a couscous koma ali ndi zakudya zambiri zokometsera komanso ndizochepa kwambiri. Ikhoza kugwiritsidwa ntchito pazovala zonse zokoma komanso zokoma. Ndi zophweka kukonzekera ndi kuphika mofulumira kuposa mpunga!
Chokudya chachakudya ichi chimapatsa thupi lanu chilakolako m'mawa popanda kuphika mazira kapena kadzutsa nyama ! Ndizobwino komanso zathanzi zowonjezera zamasamba komanso njira zina zowonjezera chakudya cham'mawa. Zitha kukhazikitsidwa mkaka mwa kutsitsa mkaka wa ng'ombe ndi amondi, soya kapena mkaka wa kokonati. Ingokumbukirani mkaka wa ng'ombe ndi mkaka wa soya njira yambiri ya mapuloteni ndi zakudya kusiyana ndi mazira ena! Komanso, yang'anani ndi zomangiriza ndi calcium ndi zina zowonjezera kuti mupindulitse phindu la thanzi.
Ndimakonda kudya mbale yam'mawayi yotentha, koma imathandizanso kutentha. Mukhoza kusakaniza chipatso ndi flavorings. Yesani kuwonjezera mapulo ndi maapulo kapena kusunga vanila koma kuwonjezera zowera. Ndichakudya chapamwamba kwambiri chomwe chimakupatsani chiyambi chachikulu cha tsiku lanu!
Chimene Mufuna
- 2 makapu onse mkaka (kapena amondi, soya, kokonati, kapena osakaniza!)
- 1 1/2 makapu ophika quinoa (yophikidwa ndi supuni 1 ya mchere)
- Supuni ya 1 vanila
- 1/2 chikho cha blueberries
- 2 Supuni ya shuga (kapena uchi)
Momwe Mungapangire Izo
- Ikani quinoa molingana ndi phukusi, ndikuwonjezera mu supuni ya mchere.
- Kutenthetsa mkaka mu kapu yaing'ono. Onjezerani vanila, sweetener, ndi quinoa. Kuphika kwa mphindi zingapo, mpaka quinoa itenthedwa.
- Ikani tirigu wotentha mu mbale ziwiri. Pamwamba ndi ma blueberries atsopano ndikutumikira nthawi yomweyo!
- Ikhozanso kutumizidwa ozizira!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 526 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 24 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 26 mg |
| Zakudya | 60 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 9 g |