Ngati mukuyang'ana chophimba chophimba pambali, mwina pa zikondwerero zanu zakuthokoza , musayang'ane njira yowonjezera yokhala ndi shuga yowonjezera shuga. Komanso kugunda kwa ana a zamasamba ndi a zamasamba, njirayi imapangidwa ndi shuga wofiirira, margarine wamagazi, kugwira kwa sinamoni ndi zina zambiri. Ndi zophweka komanso zophweka!
Chimene Mufuna
- Makapu awiri
- kaloti (kagawo)
- Anyezi 1 (odulidwa kapena kutchulidwa)
- 1/4 chikho shuga shuga
- Supuni 2 zosakaniza mkaka
- margarine (anasungunuka)
- 1/4 supuni ya sinamoni
Momwe Mungapangire Izo
- Sungani kaloti mu madzi pang'ono mpaka mwachifundo, pafupi maminiti 8.
- Sakanizani bwino.
- Mu sing'anga phukusi, phatikiza kaloti, anyezi, shuga wofiirira, margarine, ndi sinamoni. Sungunulani, kupitilirapo kwa mphindi 15.
Tumikirani monga mbali ya chakudya chanu chakuthokoza, kapena nthawi iliyonse ya chaka mukuyang'ana chokoma chokoma ndi chokoma.
Mfundo
- Kaloti ali ndi mitsempha yambiri, yomwe ingakukhudzeni mofulumira ndikukhalabe wokhutira nthawi yayitali mutatha kudya. Ngati amadya nthawi zonse, utitiri wa kaloti ungathandizenso kuchepetsa cholesterol. Zopindulitsa zina za kudya kaloti? Kuchepetsa chiopsezo cha khansa zina, kutetezedwa ku masomphenya ndi kutsika kwa thanzi labwino, kutchula ochepa.
- Pali lingaliro lodziwika kuti shuga wofiira ndi wathanzi kuposa shuga woyera. Shuga wofiira imakhala yoyeretsa pang'ono kuposa shuga woyera musanafike pamsika wanu wamagetsi, kusunga molasses yomwe ili ndi mchere wathanzi. Komabe, kuchuluka kwa mchere umenewu ndi shuga wofiira kwambiri kotero kuti sichithandiza kukhala ndi thanzi labwino mwa njira iliyonse. Ndipotu, ngati mukukamba za timadzi timadzi tokoma, uchi wofiira, shuga wofiira, shuga wofiira, molasses, shuga wa mapulo kapena shuga ya kanjedza, thupi lanu silingathe kusiyanitsa pakati pa zotchedwa shuga ndi shuga, komanso Kuyang'anitsitsa pa mtundu uliwonse wa shuga kungayambitse kunenepa kwambiri, matenda a shuga ndi matenda ena a shuga. Shuga wofiira imagwiritsidwa ntchito mu njira iyi ya kukoma kwake ndi maonekedwe, osati chifukwa cha chakudya cha thanzi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 82 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 63 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 1 g |