Mitengo yamapirisi yatsopano ndi yovuta kwambiri. Ndipo mafuta a maphikidwe akale amadulidwa pogwiritsa ntchito mafuta ochepa a mtima wa canola m'malo mwa mafuta kapena margarine, ndipo mkaka wopanda mafuta m'malo mwa mkaka wonse kapena 2% ndi mkaka wopambana.
Mafuta a mafuta ochepa otsika amatha kugwira ntchito bwino, monga momwe angathere kapena mazira a blueberries.
Chimene Mufuna
- 2 makapu ufa wokhazikika
- 1/3 chikho shuga
- Supuni 1 yophika ufa
- 1/2 supuni ya supuni ya soda
- 1/4 supuni ya supuni mchere
- 1 chikho chimodzi cha nonfat mkaka
- Supuni 2 zapanola mafuta
- Dzira lalikulu 1 (mopepuka kumenyedwa)
- Supuni 1 ya vanila
- 1 chikho cha blueberries (chatsopano kapena chisanu)
Momwe Mungapangire Izo
- Chophika kutentha kwa 400 F. Kuvala kansalu kosakaniza 12 mu kapu yamapiko ndi kuphika kutsitsi kapena mzere ndi makapu a pepala.
- Mu mbale yaikulu, whisk pamodzi ufa, shuga, kuphika ufa , soda , ndi mchere.
- Mu kansalu kakang'ono kochepa, kuphatikiza mkaka, mafuta a canola, dzira ndi vanila.
- Pangani chitsime pakati pa zouma zowonjezera ndikuwonjezera mazira a mazira a mkaka. Muziganiza mpaka mutsime.
- Pindani mu blueberries.
- Lembani miphika ya muffin 2/3 yodzaza ndi kuphika mphindi 18 mpaka 20 mpaka golidi. Kuli bwino pa waya.
Mfundo Zofunikira Chakudya Chakumapeto kwa Muffin: Zakudya 137, makilogalamu 26 ochokera mafuta, 2.9 g mafuta onse (0,3 g mafuta), 18 mg cholesterol, 159 mg sodium, 24.3 g carb, 0,9 g fiber, 3.5 g mapuloteni.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 198 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 77 mg |
| Sodium | 696 mg |
| Zakudya | 25 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 12 g |