Mazira ophwanyika ndi otchipa ndipo ndi osavuta kupanga, ndipo ngakhale maphikidwe ambiri a mazira akuda amatchula batala, mkaka, ndi tchizi, izi zimakhala zokoma popanda mkaka. Mazira ndi ofunika kwambiri m'madyerero ambiri a anthu, koma monga momwe mazira amachitira pa tebulo la kadzutsa, anthu ambiri amavomereza kuti amawakonda mazira mwanjira inayake. Popanda kukayikira mukamaganizira za mazira abwino kwambiri, pali mtundu wina wa mkaka womwe umagwiritsidwa ntchito kuti aziwathandiza. Osati choncho ndi njira iyi yomwe imagwiritsa ntchito zopangira mkaka kuti azigwiritsa ntchito kwambiri mazira omwe angapereke.
Ndi njira iyi, mudzapeza fungulo la mazira anu ndikutentha komanso kutentha komwe kumakhala pamotentha. Ngati izi zatha, mumatha mazira omwe ali ovuta kapena othamanga kwambiri. Khalani omasuka kuwonjezera masamba osungunuka, zitsamba zatsopano, ndi tchizi wopanda mkaka kuti muvale chakudya chanu! Mazira olemera obiridwa, whisk mu supuni 2 mpaka 3 za zonona mkaka wosakaniza mkaka kuti zisawonongeke.
Malingaliro ena othandizira amaphatikizapo kuwonjezera mazira ku mphika wachitsulo wonyamulira wa mbatata yam'mawa ndi belu tsabola ndi anyezi kusakaniza chakudya chamakudya cham'mawa. Mukhozanso kuwonjezera mazira oposa mazira omwe amapanga kanyumba kosakaniza ndi salsa kapena advocate kumbali. Pomalizira, quesadilla ya kadzutsa imabwera bwino ndi tizilombo tating'ono tating'ono ta mkaka ndi dzira pa chipolopolo chokhazikika.
Chimene Mufuna
- Mazira akulu 8
- 1/3 chikho cha mkaka wopanda soya kapena mkaka wa amondi
- 1/4 supuni ya supuni mchere, komanso zambiri kuti mulawe
- Supuni 2 yokhala ndi margarine wopanda mkaka
- Tsabola watsopano, kuti mulawe
Momwe Mungapangire Izo
- Pakuphimba kusanganikirana kwake, whisk mazira mpaka utoto wotumbululuka mu utoto ndi kumenyedwa bwino. Onjezerani mkaka wa soya wopanda mkaka (kapena mkaka wa amondi, ngati mukugwiritsa ntchito) ndi mchere, ndi kumenyana mpaka mutagwirizanitsidwa bwino.
- Kutenthetsa margarine wa soya wopanda mkaka mu poto la dzira kapena frying pan pamwamba pa sing'anga-kutentha kwakukulu, kuthamanga poto kuti asani kuvala pansi pa poto. Onjezerani mazira ndi kuphika, kuyambitsa ndi kuthamanga mpaka mazira atayikidwa. Onjezerani mchere ndi tsabola kuti mulawe ndikutumikira.
** Chinsinsi ichi n'choyenera kwa zakudya zopanda mkaka komanso zopanda lactose, koma monga momwe zilili ndi anthu omwe ali ndi chifuwa cha zakudya kapena zakudya zowonongeka, onetsetsani kuti muwerenge malemba onse oyenera kuti muonetsetse kuti palibe chophimba chochokera ku mkaka chobisika . (kapena zina zotere, ngati izi zikugwirizana ndi inu).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 125 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 226 mg |
| Sodium | 284 mg |
| Zakudya | 2 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 8 g |