Palibe kanthu kotentha kotentha kamene kamakhala ndi ma blueberries pamapeto a sabata. Koma ngati mwakhala mukusowa zikondamoyo musanayambe kuyenda, kapena mutangofuna kuti mupereke chakudya cham'mawonekedwe atsopano, chophimba cha buluu chamadzimadzichi ndi njira yabwino yopangira wolumala mwansangamsanga mmawa kapena brunch yokongola. Kuwonjezera apo, chophimba cha pancake ichi ndi kwathunthu, wopanda mkaka komanso, monga zakudya zonse zamagulu , cholesterol. Kuphatikizanso apo, zikondamoyozi zimakhala zosavuta komanso zofiira komanso zimawombera mosavuta. Sangalalani!
Chimene Mufuna
- 2 makapu ufa
- Supuni 3 shuga
- Supuni 3 zophika
- Supuni 1 ya mchere
- Supuni 3 zophika mafuta (monga kokonati kapena masamba a masamba)
- 2 makapu mkaka wa soy (kapena mkaka wa amondi kapena mkaka wopanda mkaka wosankha)
- 1/2 chikho cha blueberries (chatsopano kapena chisanu)
Momwe Mungapangire Izo
- Sakanizani pamodzi ufa, shuga, kuphika ufa ndi mchere mu mbale yaikulu.
- Onjezerani mkaka wopanda mafuta ndi mafuta ndikusakanikirana mpaka mutagwirizanitsidwa bwino.
- Thirani ma blueberries mu batter ndi kusonkhezera mpaka kuphatikiza.
- Dulani zowononga zowononga pamadzi otentha otentha ndi kuphika kwa mphindi zitatu mbali iliyonse.
- Kutumikira ndi madzi, zipatso, kupanikizana kapena soya kapena kokonati yogurt.
* Cook's Notes:
- Mfundo imodzi yofulumira yopanga zikondamoyo, makamaka zikondamoyo zaphalasitiki: Kuti mupange zikondamoyo zosavuta kwambiri komanso zopepuka kwambiri, yesetsani kusakaniza mitsuko, ndipo musazilole kuti zikhale motalika kwambiri musanaphike, mwina
- Chifukwa zikondamoyo za mafuta a nkhumba zimakhala zonenepa kwambiri kuposa zikondamoyo nthawi zonse, zingakhale zochepa kwambiri. Sindinayambe ndakhalapo ndi vuto pogwiritsa ntchito poto yopanda ndodo, choncho ndimapanga kugwiritsa ntchito imodzi ngati muli ndi imodzi, kapena, onetsetsani kuti simunaphonye ngakhale malo amodzi pamene mukuponya griddle kapena poto iliyonse yomwe mumagwiritsa ntchito apange zikondamoyo zanu.
- Pali zinthu zambiri zofunika kuziganizira posankha mafuta a zikondamoyo zanu. Zikhulupirire kapena ayi, mafuta a maolivi akhoza kusankha bwino chifukwa ali ndi mtima wathanzi monounsaturated fatty acids. Sankhani mafuta a maolivi omwe simunamwalire, omwe kawirikawiri amakhala osasamala, kuti musakhale ndi zikondamoyo zamabuluu zokhala ngati mafuta a maolivi. Mafuta a kokonati ndi mafuta odzola amakhalanso abwino, osankha bwino omwe sangapangitse kuti ayambe kuyamwa pa zikondamoyo zanu (kusankha kokonati yoyengedwa bwino).
Kodi mukuyang'ana zokoma zowonjezera zokhala ndi zamasamba ndi zamasamba zakusakaniza maganizo? Musayang'ane mopitirira. Zakudya zam'mawazi ndi zokhutiritsa zamasamba, zamasamba ndi zofanana.
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- Chophika chaching'ono cha Banana French
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- Mitsempha ya Mphumba Yamagulu
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Zotsatira:
Haney, R. (nd). Mafuta Ogwiritsidwa Ntchito Pancake. Inabwezeredwa pa November 20, 2016, kuchokera ku http://healthyeating.sfgate.com/healthy-kind-oil-use-pancakes-2210.html
Shuga, J. (2016, March 27). 100-Kalori Fluffy ndi Chokoma Chokoma Zikondamoyo. Inabwezeredwa pa November 20, 2016, kuchokera ku http://www.popsugar.com/fitness/Vegan-Pancake-Recipe-35270589
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 159 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 997 mg |
| Zakudya | 30 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |