Chomera Chochepa Chakumwa Chakudya cha Banana

Chophikachi chaching'ono cha mkate cha banki chakhala chikugwiritsidwa ntchito kuti chichotseko shuga ndi batala.

Koma musalole kuti chizindikiro cha "calorie chochepa" chikulepheretseni kuyesayesa njira yabwinoyi ya mkate wofulumira. Mapulogalamu a mapulogalamuwa amapereka zifukwa ziwiri poika gawo limodzi la batala ndikuwonjezera kukoma kwabwino chifukwa shuga ndi theka la mapepala.

Yesetsani kutumikira izi pa kadzutsa kapena chakudya chokwanira ndipo musamadzimvere kuti mukuchita. Mkatewo umakhala wouma kwambiri ndipo umadzaza nyumba yonse ndi fungo lakumwa pakamwa pamene akuphika.

Chimene Mufuna

• 1/4 chikho shuga
• 1 ounce (supuni 2) batala, wofewa
• Dzira lalikulu lotentha-chipinda, lomenyedwa
• 1/4 chikho chija chosatulutsa maapulosice
• Nkhumba zophika 1 zophika (pafupifupi 3 ang'ono), yosenda
• 3/4 chikho cha ufa wokhazikika
• 1/2 chikho
• ufa wa tirigu wonse
• 1/2 supuni ya supuni ya soda
• 1/4 supuni ya supuni mchere

Momwe Mungapangire Izo

1. Kutentha kotentha ku 350 F. Valani poto wa mkate wa 8x4 masentimita ndi kuphika kutsitsi ndi kuika pambali.
2. Mu chophimba chachikulu chosakaniza, kuphatikiza shuga ndi batala wofewa ndi chosakaniza pa liwiro lofiira, pafupi maminiti atatu, kapena mpaka batala ndi shuga ziphatikizidwe bwino komanso zowala komanso zofiira.
3. Onjezerani dzira ndi apuloauce, ndipo muzimenya maminiti ena awiri. Pewani pang'onopang'ono mu nthochi.
4. Chopunikira kwambiri ndi ufa wokhala ndi cholinga chonse komanso ufa wa tirigu wonse mu makapu owuma ndi mlingo ndi mpeni. Gwiritsani ntchito mavitamini awiri, soda, ndi mchere mu mbale yayikulu yosiyana.

1. Onjezerani ufa wosakaniza ndi nthochi, 1/2 chikho pa nthawi, kusakaniza mutatha kuwonjezera mpaka kumenyedwa kadzisakanizidwa ndipo palibe magawo ouma awonetsero.
2. Sungani mosamala mitsuko yonse mu kapu ya mkate, pogwiritsira ntchito spatula kuti mupande mbali ya mbaleyo.
3. Ikani poto mu uvuni komanso kwa mphindi 50 mpaka 1 ora kapena mpaka pangolo loponyedwa pakati pa mkate likhale loyera.
4. Lolani mkate kuti uzizizira mu poto kwa mphindi zisanu. Chotsani mkate kuchokera pa poto ndikuzizira kwambiri pa waya.

Mavitamini pa Mtumiki: Makilogalamu 100, makilogalamu 23 kuchokera ku mafuta, 2.5 g mafuta onse (1.4 g anakhala mafuta), 14 mg cholesterol, 108 mg sodium, 2 g mapuloteni, 17 g CHO, 1 g fiber.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	177
Mafuta Onse	7 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	3 g
Cholesterol	97 mg
Sodium	380 mg
Zakudya	24 g
Matenda a Zakudya	2 g
Mapuloteni	5 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)