Nthaŵi zina palibe kanthu kabwino kuposa kophika kokoma. Ndi pamene inu mukhoza kutembenukira ku thanzi ili labwino la mkate wokoma ndi wothira zukini . Zakukini za mandimu zamakono ndizobwino kwambiri kuti dzino likhale losangalatsa limene silidzakuchititsani kumva kuti ndinu wolakwa.
Ndi zokoma zokwanira ndi zukini zowonongeka, izi zimapatsa thanzi lakale la zukini. Timakonda kuti chophimbacho chimafuna kuti mukhale ndi mankhwala atsopano a mandimu kuti awonongeke komanso kuti apange mphamvu yophika kawiri kuti apange kuwala ndi kutentha. Timakondanso kuti chophikacho chasinthidwa kukaphika muffin, zomwe zimapereka ntchito yosavuta. Musadziyesedwe nokha ndi zidutswa zazikulu ndi zazikulu za mkate!
Izi zukini mandimu muffin Chinsinsi amapezeka mu Wolemera Watcher cookbook, Simply Kuwala Cooking , amene amapereka Weight Watcher kutenga mafuta ochepa ndi thanzi njira zokolola katundu. Koma simukusowa kutsatira otsatsa kulemera kapena zakudya zowononga kuti muzisangalala ndi muffin.
Chimene Mufuna
- 2 1/4 makapu ufa wokwanira
- 1/2 chikho granulated shuga
- Masipuniketi awiri awiri akupanga ufa wophika *
- Supuni 1 ya soda
- 1 1/2 makapu ovekedwa zukini
- 3/4 chikho cholowa mmalo
- 1/4 chikho masamba mafuta
- Supuni 2
- madzi a mandimu
- Supuni 1 grated mandimu peel (mandimu zest)
Momwe Mungapangire Izo
- Chotsani uvuni ku 350 F.
- Mzere 12 (2 1/2-inch) muffin pans ndi pepala kuphika makapu; khalani pambali.
- Mu mbale yaikulu yosakaniza kuphatikiza ufa, shuga, ufa wophika, ndi soda; khalani pambali.
- Mu mbale yosakaniza yosakaniza muziphatikizana zukini , dzira losakaniza, mafuta a masamba, mandimu, ndi zitsamba zamadzimu, zomwe zimayambitsa kuphatikiza. Onjezerani ufa osakaniza ndi kusonkhezera mpaka wothira.
- Lembani chikho chilichonse chophika ndi kuchuluka kwa batter.
- Kuphika pakhomo lamoto pakati pa ovini kwa mphindi 20 kapena mpaka golidi ndi mankhwala otupa amachoka.
- Chotsani mafineti kuchokera ku uvuni kupita ku waya ndi kulola kuti uzizizira.
* Zosakaniza Zindikirani: Ambiri ophika omwe amagulitsidwa m'masitolo masiku ano ndizochita kawiri, zomwe zimangotanthauza kuti muli ndi mitundu iwiri ya zidulo zomwe zidzachitapo nthawi zosiyanasiyana mu kuphika.
Masamba Oyamba Kuwonetsa Mapulogalamu: 1 Mafuta, 1/4 Mapuloteni, 1/4 Masamba, 1 Mkate, 40 Okhazikika Okhazikika. (Zindikirani kuti manambala osinthirawa ndi ofunikira pulogalamu ya Weight Watchers Exchange, ndipo sagwirizana ndi dongosolo latsopano la Weight Watchers Points Plus)
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 133 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 56 mg |
| Sodium | 326 mg |
| Zakudya | 15 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 3 g |