Ine ndagulidwa kwambiri mu lingaliro lothandizira kuchuluka kwa mapuloteni omwe ine ndikudya - ndipo ndikuonetsetsa kuti banja langa lidya - kwa kanthawi ndithu. Mapuloteni amakupangitsani kukhala omasuka, kukupatsani mphamvu. Akatswiri onse akulemera mu: mapuloteni, abwino.
Koma ambiri a akatswiriwa amalimbikitsa kupeza mapiritsi 25 mpaka 30 m'mawa, masanasana. Um, eya, izo sizinali kuchitika mnyumba mwanga. Pamene ndinayamba kugwira ntchito ndi kampeni ya Milk Life, ndinazindikira kuti monga anthu ambiri a ku America tinali kuchepetsedwa ndi kuchuluka kwa mapuloteni omwe tinkadya kuti tiyambe masiku athu. Ndipo mapuloteni otsitsimula pa chakudya chamadzulo, osakhala nawo pa nthawi ya masana, si njira yabwino yowonetsetsera kuti thupi lanu limalandira kwambiri mapuloteni omwe matupi athu amafunikira. Boo, lake, koma yokonzeka kwathunthu ndi mosavuta.
Choyamba, chirichonse chomwe mukudya, tsitsani kapu ya mafuta okwanira 8, kuti mupite nawo, ndikupatseni chiyambi cha 8 gm. Kenaka ganizirani za zina zomwe zimatulutsa mapuloteni a m'mawa kuti apite nthawi yayitali ndi mkaka umenewo, ndikupangitseni kuti mumve bwino.
Ndapanga zakudya zachabechabe za English Muffin Pizzas kwa nthawi ndithu, koma tsopano ndikuganiza za momwe angapangitsire mapuloteni ambiri. Mazira! Amenewa, kuphatikizapo tchizi, kuphatikizapo kapu ya mkaka ozizira. Puloteni yaikulu? 30 magalamu. Kuwombera, monga ana anga anganene, ndi manja ochititsa chidwi omwe anthu omwe ali ndi zaka 40 alibe ntchito kuyesera kuichita.
Ndipo awa abwenzi anga ndi mapuloteni odzaza chakudya cham'mawa kuti masana-anu azikhala akuthokoza kuti ndinuwe ndekha. Anyamata anga awiri, ndi mwamuna wanga, nawonso anatsitsimutsa izi.
Mukufuna kupambana mkaka? Kulekeranji? Lembani mapuloteni a m'mawa a m'mawa pa Insta / Twitter / FB, tisonyezeni momwe mkaka ndi mapuloteni ake apamwamba ndi gawo lanu #mymorningprotein, ndipo mutha kupambana chaka cha mkaka kuphatikizapo ntchito yothandizira kuti muthe kukwaniritsa zolinga zanu mu 2016. Wopambana mphoto yaikulu adzalandira mkaka wa zaka 8! Onetsetsani kugwiritsa ntchito #MyMorningProtein ndi #Promo kuti muyenerere kupambana. Ndipo pitani ku MilkLife.com/morningprotein kuti muwone momwe mungakwaniritsire mkaka wanu ndi mkaka kuti mukwaniritse cholinga cha mapuloteni anu a m'mawa.
Chimene Mufuna
- 2 Muffins English, kupatukana
- Supuni 4 marinara kapena spaghetti msuzi
- ½ chikho chinayambira mozzarella tchizi
- Supuni imodzi yosakaniza batala
- Mazira aakulu 4
- Mchere wamchere ndi tsabola watsopano watsopano
- Masipuniketi awiri atsopano a oregano masamba
- Supuni 1 yowonjezera Parmesan
Momwe Mungapangire Izo
- Yambitsani uvuni ku 400 °. Lembani pepala lophika lopangidwa ndi zowonjezera. Ikani zigawo zachingelezi za Chingerezi pa pepala lophika komanso chophimbapola kwa mphindi 4, kufikira kuwala kofiira.
- Phulani supuni 1 ya msuzi pa muffin iliyonse theka, ndi kuwaza supuni 2 ya tchizi pamtundu uliwonse. Bwezerani mafinya mu poto ndikubwezereni ku uvuni kwa mphindi 4, mpaka tchizi usungunuke.
- Panthawi imeneyi sungunulani batala mu skillet yaikulu pa sing'anga kutentha kwakukulu. Gwirani mazira ndikuwathamangitsani kuti muwakonde (Ndikukonda kuwaphika kwa mphindi zitatu, kenaka kanizani poto kuti mupange 2so kuti nsongazo zikhale bwino, koma yolk imakhala ikuyenda).
- Chotsani mchere wa Chingerezi kuchokera mu uvuni, pamwamba pamodzi ndi dzira lokazinga, nyengo ndi mchere ndi tsabola, kenako muzitsuka pa oregano ndi Parmesan. Kutumikira nthawi yomweyo ndi mkaka wa mkaka wa maola 8.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 467 |
| Mafuta Onse | 24 g |
| Mafuta okhuta | 11 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 487 mg |
| Sodium | 770 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 27 g |