Kalori Yodzichepetsa Ndiponso Mapulogalamu Odyera a Apulo Okhala ndi Thanzi Labwino

Mapepala apulosi ndi abwino, koma akhoza kukhala ndi zakudya zambiri zofunikira pa zakudya zina. Ngati mukufunabe kusangalala ndi mchere wamasewerawa, mungathe kukhala ndi thanzi labwino mwa kudula shuga. Ndiponsotu, maapulo iwowo amawonjezera kuchuluka kokoma, kotero sichifunikira shuga ambiri kuti azikoma.

Pee ya apulo ikhoza kukhala pambali pambali chifukwa cha maapulo a Granny Smith. Kuti muonjezere mlingo wathanzi wathanzi, yesetsani kutenthetsa madzi otenthawa ndi mafuta otsika kwambiri a yogurt kapena ayisikilimu .

Chimene Mufuna

• Pachimake:
• 1 kapu ufa (cholinga chonse)
• 1/2 supuni ya supuni mchere
• 1/4 kapu ya bata (chilled)
• Supuni 3 madzi (chisanu-kuzizira)
• Kudzaza:
• 2 makapu maapulo (Granny Smith; peeled, cored, ndi sliced)
• 2 makapu maapulo (Gala, peeled, cored, ndi sliced)
• Supuni imodzi ya mandimu
• 1/4 chikho shuga shuga
• Supuni 2 shuga (woyera, granulated)
• Supuni 1 1/2 ufa (cholinga chonse)
• Supuni 2 batala

Momwe Mungapangire Izo

Pangani Chingwe cha Pie

1. Mu mbale yaikulu yosakaniza, kuphatikiza ufa ndi mchere.
2. Dulani batala wonyezimira, pogwiritsira ntchito mipeni iwiri kapena macheza oundana.
3. Dyazani madzi a ayezi, supuni imodzi panthawi imodzi yosakaniza, kusakaniza ndi mphanda mutatha kuwonjezera.
4. Gwiritsani ntchito manja anu, pangani mtanda mu mpira.
5. Sungani mtandawo mu mzere wozungulira masentimita 11 pakati pa mapepala awiri a pulasitiki wokutidwa ndi kuphika kutsitsi kuti musamangidwe.

1. Ikani mtanda mu firiji kwa mphindi 30 kuti ukhale wolimba komanso yunifolomu.
2. Yambani uvuni ku 425 F.
3. Chotsani pepala lalikulu la pulasitiki kuchokera pa mtanda wa pie .
4. Bwezerani mtandawo mu mbale ya pie 9-inch yophimbidwa ndi kupopera, ndipo chotsani chotsalira cha pulasitiki.
5. Pogwiritsa ntchito zala zanu, sungani mtandawo mu mbale ya piya ndikuwombera m'mphepete.

Pangani Apple Kuzaza

1. Mu mbale yayikulu, perekani maapulo ndi madzi a mandimu.
2. Mu mbale yotsalira, phatikizani shuga otsala ndi ufa.
3. Sakanizani shuga ndi maapulo ndikusakaniza mosakaniza ndi mphanda.
4. Thirani maapulo mu kutsika kwa chitumbuwa.
5. Gwiritsani ntchito mpeni kudula batala otsala mu zidutswa zing'onozing'ono, ndikugawira zidutswa za batala pamwamba pa chitumbuwa.
6. Kuphika pa 425 F kwa mphindi 10, ndiye kutembenuza kutentha mpaka 350 F ndikuphika maminiti 30.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	199
Mafuta Onse	10 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	3 g
Cholesterol	18 mg
Sodium	285 mg
Zakudya	28 g
Matenda a Zakudya	3 g
Mapuloteni	2 g

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