Kuwombera mvula (kapena kutchera, monga momwe nthawi zina amatchulidwira) kudzatulutsa maluwa, mapepala , mikate ya khofi , ndi mikate yofulumira. Zimatengera masekondi okha kuti asakanikizidwe mu pulogalamu ya chakudya, kapena mungathe kuisakaniza mu mbale pogwiritsa ntchito mphanda. Kenaka muzitsanulira muffin kapena pie yanu musanayambe kuphika chifukwa cha chikhalidwe chobirira.
Zomwe zili pansipa ndizokwanira zokwera mumsinkhu umodzi, ndi kupanga zokwanira pamwamba pa pepa 9-inch, mumangowonjezera kachiwiri.
Mukhozanso kusakaniza ma oats ena, kapena mtedza wodula (walnuts, pecans, hazelnuts), kapena mungathe kuphwanya ma cookies (zokoma zilizonse mumakonda-chokoleti, vanilla, gingersnap, amaretto, mumatchula izo) ndi kuwonjezera iwo . Malingana ngati muwaphatikiza iwo mu chiŵerengero chofanana ndi smoosh onse pamodzi ndi shuga ndi shuga wofiira, izo zigwira ntchito.
Ponena za chiyani, kodi mudadabwa kuti chifukwa chiyani maphikidwe nthawi zonse amatchula shuga "shuga" wonyezimira? Zimakhudzana ndi momwe njira zowonjezera zimakhalira mapepala a mpweya mu shuga. Kuyika kumathandiza kuthana ndi mpweya kuti mupeze muyezo woyenera , ndipo ndizosamveka. Pogwiritsa ntchito mankhwalawa, mmalo monyamula, gwiritsani ntchito magalamu 50 a shuga wofiira, womwe uli ngati 1/4 chikho cha shuga wofiira.
Chimene Mufuna
- 65 magalamu a ufa wokwanira (1/2 chikho)
- 50 magalamu shuga wofiira (pafupifupi 1/4 chikho chodzaza)
- Supuni 4 zopangira batala (1/2 ndodo)
- 1/2 supuni ya supuni pansi sinamoni
Momwe Mungapangire Izo
- Phatikizani zitsulo zonse mu pulogalamu ya chakudya ndi pulse mpaka crumbly. Mosiyana, mukhoza kusakaniza zosakaniza pamodzi mu mbale pogwiritsa ntchito mphanda. Musagwiritse ntchito zala zanu, chifukwa kutentha kwa zala zanu kumachepetsa batala ndikupangitsa kuti thupi likhale lopweteka kwambiri.
- Pukuta mafinya, mapepala, kapena keke nthawi yomweyo musanaphike.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 85 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 10 mg |
| Sodium | 119 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 1 g |