Pano pali mkate wowawasa wa oatmeal womwe umakonda kwambiri chakudya cham'mawa komanso ngati chakudya chakumasukulu. Chinsinsicho ndi mikate iwiri: imodzi yodyera tsopano ndi imodzi yomwe imafera. Ngati simukukonda zoumba, mukhoza kuziikapo pafupi ndi zipatso zouma. Zomera zouma, maapulo ouma odulidwa, ndi apricots odulidwa amagwira ntchito bwino kwambiri.
Chimene Mufuna
- 2 1/4 tsp / 1 pkg / 1/4 oz. yisiti (yogwira ntchito youma)
- 1/4 chikho madzi (otentha kufika madigiri 95 mpaka 110)
- 2 makapu mkaka (kutentha kwa chipinda)
- 2 Tbsp shuga (bulauni, wodzaza)
- 1-1 / 2 Tbsp batala (yofewa)
- 2 tsp mchere
- 3 makapu oats (akale)
- 3 1/2 makapu ufa (mkate)
- 1 1/2 makapu woumba
Momwe Mungapangire Izo
- Mu mbale yayikulu, yikani yisiti ndi madzi otentha. Muziganiza mpaka yisiti isungunuke. Onjezerani mkaka, shuga wofiirira, batala, ndi mchere. Muziganiza. Sakanizani mu oats ndipo mukhalepo kwa mphindi zisanu kuti oats alowe madzi. Sakanizani makapu 2-1 / 2 ufa. Koperani kapu ya 1/4 pang'onopang'ono, mpaka mupangidwe mtanda wandiweyani.
- Tembenuzani mtanda kupita ku bolodi losalala bwino. Yambani zoumba kwa mphindi 10. Ikani mtanda mu sing'anga, kudzoza mbale. Sakanizani mtanda m'kati mwa mbale kuti phulusa likhale lopaka mafuta. Lembani mbale yophimba mbale yofiira ndipo yikani malo otentha, osapanda maola kwa ola limodzi kapena mpaka mtanda uwirikiza kawiri.
- Dulani mtanda. Gawani mtanda mu magawo awiri ofanana ndikupanga mikate. Mafuta a malo mu mafuta 1.5 qt. poto la mkate. Ikani mikate yozungulira ndi mbale yachabechabe yoyera ndipo muyike pamalo otentha, opanda pake kwa mphindi 45 kapena mpaka kukula. Dyekani mikate pa madigiri 375 kwa mphindi 45. Lolani ozizira podula.
Malangizo Ophika Zakudya:
Si kovuta kuphunzira momwe mungapangire mtanda wa mkate .
Sungani shuga wofiira mu chidebe chowongolera kuti musakhale ovuta.
Pamene muyeza shuga wofiirira, nthawi zonse muikweretse mu chikho choyezera kapena supuni pokhapokha ngati chokhacho chikukuuzani kuti musachite mosiyana.
Gwiritsani ntchito madzi otsekemera mmalo mwa matepi madzi kuti mupange chakudya chanu. Madzi ochepetsera madzi ndi madzi a anthu omwe amatha kusungunuka nthawi zina akhoza kupha yisiti yofunikira kuti mupange mtanda wa mkate wanu.
Sungani mikate ndi batala mutangotha kuphika kuti mukhale ndi zofewa.
Pukutirani mikate ndi mkaka musanaphika kuti mutulutse mdima wonyezimira.
Tsukani mikate ndi dzira loyera musanaphika kuti mukhale ndi utoto wowala.
Kupaka mikate ndi madzi pamene akuphika kudzabala kutentha kwa crispy.
Pali mkaka kuti uumitse mkaka powasintha . Gwiritsani ntchito kuti mudziwe kuchuluka kwa mkaka wowonjezera madzi pomwe mutengere mkaka muyeso.
Mukhoza kugwiritsa ntchito mkaka wamtundu uliwonse mu mkaka uwu: mkaka wonse, mafuta, mafuta ochepa, etc. Mkaka ungasinthidwe ndi madzi komanso nonfat mkaka wouma .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 88 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 5 mg |
| Sodium | 316 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 2 g |