Mkate wa Chakudya Chamadzulo

Tonsefe timazoloŵera mikate yapamwamba yomwe timapeza m'misika, koma kodi mudadziwa kuti mungathe kuwonjezera nthochi ya mashed ku mkate wa yisiti? Mofanana ndi kuwonjezera msuzi wa apulo kwa yisiti mikate, nthochi yamasamba imapereka chakudya chokoma chokoma, chokoma ndipo chimapangitsa madziwo kukhala oundana kwambiri.

Chimene Mufuna

• 1/2 mkaka mkaka (kutentha kwapakati)
• 1 tsp yogwira yisiti yowuma
• 1/3 chikho cha banana (mashed)
• Dzira lalikulu 1 (mopepuka kumenyedwa)
• 1 Tbsp batala kapena margarine
• 1 Tbsp uchi
• 1/2 tsp mchere
• 1/2 tsp sinamoni
• 1/4 Tsp ground nutmeg
• 2 makapu ufa ufa

Momwe Mungapangire Izo

1. Mu mbale yamkati, sakanizani mkaka ndi yisiti. Onjezerani nthochi, mazira, batala, uchi, mchere, sinamoni, ndi nutmeg. Onetsetsani bwino. Onjezani 1 chikho cha ufa ndi kusakaniza kachiwiri. Onjezerani ufa wotsalayo, ufa wokwanira kuti mupange mtanda umene umatsatira supuni kuzungulira mbale. Sinthani mtandawo ndikuwombera pansi kwa mphindi 4, kuonjezera ufa wochuluka kuti ukhale wofewa mpaka mtanda ufewa ndi wofewa. Ikani mtanda mu sing'anga mafuta mafuta. Sinthani mtandawo m'mbale kuti pamwamba pake mukhale odzola pang'ono. Phimbani ndi nsalu yoyera kapena sera ndipo muyike pamalo otentha, opanda pake kwa ola limodzi kapena mpaka kawiri mu kukula kwake.
   

1. Ikani mtandawo ndi dzanja lanu. Tembenuzani mtandawo kuti ufike pamtunda wochepa kwambiri ndi kuugwedeza kwa mphindi 4 kapena mphukira zituluka mu mtanda. Pangani mtandawo mu mkate wochepa. Ikani mkatewo pa pepala lophika mafuta kapena pizza yaing'ono. Phimbani ndi kukanika pamalo otentha, opanda pake kwa mphindi 45 kapena mpaka muwiri.
   
2. Dyani mkatewo pa madigiri 350 F kwa mphindi 35 mpaka 40 kapena mpaka mkatewo ndi wa golide wofiira ndipo umveka phokoso pamwamba pake. Chotsani mkate kuchokera pa pepala ndikuupangitseni kuti ukhale wokonzeka pazakudya.

Malangizo Ophika Zakudya:

1. Mukhoza kugwiritsa ntchito mkaka wamtundu uliwonse mu mkaka uwu: mkaka wonse, mafuta, mafuta ochepa, etc. Mkaka ungasinthidwe ndi madzi komanso nonfat mkaka wouma .
   
2. Mkaka ukhoza kusinthidwa ndi mkaka wa soya, wamondi, kapena wa mkaka.
   
3. Mukhoza kuchotsa dzira mu njirayi ndikuiika ndi 1/4 chikho madzi.
   
4. Mazira a mazira angagwiritsidwe ntchito mmalo mwa dzira.
   
5. Nkhuku yosungunuka ikhoza kusungunuka kuti igwiritsidwe ntchito.
   
6. Pofuna kupewa uchi kuti usamamve kuyikapo, vani supuni mu mafuta ophika pang'ono.
7. Mafuta a mafuta a kokonati kapena mafuta a kokonati angagwiritsidwe ntchito mmalo mwa batala.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	89
Mafuta Onse	4 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	2 g
Cholesterol	79 mg
Sodium	248 mg
Zakudya	9 g
Matenda a Zakudya	1 g
Mapuloteni	4 g

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