Maphikidwe a Chakudya cha Protein - Kuwunika Kwabwino Kwambiri Mkate ndi Ziphuphu

Pafupifupi ufa wokhawo womwe umaloledwa kudyedwa ndi machitidwe ambiri azakudya chifukwa cha kuchepa thupi ndi chakudya. Ili ndi zopatsa mphamvu zochepa komanso ma saturates bwino chifukwa cha zinthu zomwe zimapangidwa. Atsikana omwe amatsatira chiwerengero chawo ayenera kuphatikiza mkate wonenepa ngati chakudya. Simungathe kugula kokha mu sitolo, komanso kudzipangira nokha kunyumba.

Kodi mungadye mkate wamtundu wanji mukamachepetsa thupi?

Malo ogulitsira amapereka mitundu yayikulu ya ufa wa kalori wotsika, kuti mutha kusankha zinthu zomwe sizingapangitse mapaundi owonjezera ndipo ndizokonda kwanu. Kodi ndi mtundu wanji wa mkate womwe mungachepetse?

1. Ndi chinangwa. Pali fiber yambiri mmenemo, zomwe zimathandizira kuti zinthu zoyipa zizichoka m'thupi. Muli ma amino acid, mavitamini, ndi michere yambiri yothandiza thupi.
2. Rye Saizi zambiri, zimasintha kagayidwe.
3. Mbewu Yonse. Muli ndi mbewu zomwe m'mimba zimafunikira nthawi yayitali kuti zigaya. Zimayambitsa msanga kumverera kwodzaza.
4. Zopanda yisiti. Amachotsa mavuto ndi makina am'mimba.
5. Zakudya zama mkate. Zopangidwa kuchokera ku tirigu, barele wa peyala, burwheat, zoyambirira kumaziwitsidwa, kenako ndikulekanitsidwa ndi chinyezi ndikukanikizidwa kukhala ma briquette. Muli michere yambiri, yovuta yamafuta, chifukwa chake imakhala yokhutira kwa nthawi yayitali.

Kodi chakudya chamafuta ndi chiyani?

Ndikofunikira kumvetsetsa bwino zomwe ndizogwirizana ndi lingaliro ili. Zakudya zamagulu azakudya ndizopanda ufa wa glycemic. Chizindikirochi chimadziwika ndi kuchuluka kwa chakudya china chake pa shuga. Ngati chisonyezo chili chotsika, ndiye kuti munthuyo adzakwanira mwachangu. Mutha kudziwa kuti mwaphunzira mosamala kapangidwe kake ka zinthuzo. Mndandanda wapamwamba kwambiri wa glycemic ndi ufa wa tirigu wa premium, ufa wophika, ndi zina zowonjezera batala. Ngati chilichonse mwa zinthuzi chikupezeka mu mankhwala ophika buledi, ndiye kuti sichimatchedwa chazakudya.

Malangizo pazopatsa thanzi posankha zinthu:

1. Samalani ndi chinangwa. Ili ndi index yotsika kwambiri ya glycemic.
2. Mbewu za ufa wosafunikira ndi zonse.

Kodi ndizotheka kudya bulauni mkate mukayamba kuchepa thupi

Kuphika makeke kuchokera ku ufa wa rye kumawerengedwa kuti ndi kothandiza kwa thupi ndipo kumadziwika kwa aliyense kuyambira ali mwana. Idyani mkate wa bulauni mukatha kuchepetsa thupi, koma pang'ono. Iyenera kuphika kuchokera ku ndani. Zogulitsa kuchokera pamenepo zimasunga michere yambiri. Kukhala kothandiza makamaka kudya kagawo m'mawa. Izi zikuthandizira kuyambitsa njira zogaya chakudya.

Mitundu ya Zakudya Zakudya

Pali zinthu zambiri zoperekedwa ndi masitolo amakono, chifukwa chake nthawi zina zimakhala zovuta kupanga chisankho. Pali mitundu ingapo ya mkate:

1. Rye Mndandanda wotsika wa glycemic, wolemera mu magnesium, chitsulo, phosphorous, mavitamini.
2. Chikhalidwe. Calorie rye, koma pang'ono, mkate wotere ndi zakudya sizingavulaze. Muli ulusi wophatikiza, kumamwa komwe kumathandizira kukonza matumbo.
3. Ndi chinangwa. Zimakhala bwino. Nthambi zimatupa m'mimba, kuti munthu asadye zakudya zina zambiri. Ngati mukuganiza kuti yocheperako-calorie iti, khalani omasuka kumwa chinangwa.
4. Amoyo. Muli zinthu zambiri zotsata ndi ma amino acid. Chimbudzi chimafuna mphamvu zambiri, zomwe zimapangitsa kuti thupi lizichepa.
5. Achloride kapena wopanda mchere. Muli ndi Whey.
6. Biobread. Muli mitundu ingapo ya ufa wa wholemeal. Mulibe zomakomera, zowonjezera zonunkhira, zoteteza, ufa wophika. Konzani pamtundu wowola wa chilengedwe.

Njere yonse

Chogulitsacho chimapangidwa kuchokera ku ufa wa wholemeal. Pali zinthu za mbewu zonse: nyongolosi, chinangwa. Mkate wa tirigu wonse uli ndi fiber yambiri, womwe umathandiza kuchotsa poizoni m'thupi. Ili ndi mavitamini ovuta omwe amachepetsa cholesterol. Amakhala kwa nthawi yayitali, amachepetsa mwayi wokhala ndi matenda ashuga. Malangizo posankha:

1. Zinthu zonse zaufa sizingakhale zotupa komanso zoyera.
2. Zomwe zimapangidwira siziyenera kulemeretsedwa, zachilengedwe, ufa wosiyanasiyana wazambiri.
3. Ma calories amatha kuyambira 170 mpaka 225 kcal pa 100 g.

Kuchokera kwa chinangwa

Ili ndi zambiri zothandiza:

1. Nthambi imakhala ndi mitundu yambiri yazakudya zomwe zimayang'anira ndikuyeretsa matumbo.
2. Amachepetsa shuga.
3. Zimalepheretsa kudzimbidwa.
4. Imawongolera magwiridwe antchito, zimathandizira kuti michere ikhale yabwino.
5. Kuchulukitsa hemoglobin. Amasintha kapangidwe ka magazi.

Zakudya zofunikira kwambiri pakuphika, komwe pafupifupi 20% ya mankhusu a mbewu. Munthu wamkulu amaloledwa kudya zosaposa 300 g za zinthu zotere patsiku, gawo lalikulu limadyedwa musanadye nkhomaliro. Zakudya zophika zophika ndi chinangwa sizingathandize kuchepetsa kunenepa, zimakhuta kwambiri komanso zimathandizira matumbo kukhala osavuta. Ubwino waukulu ndikuti muli ndi mavitamini ndi michere yambiri, yomwe thupi limasowa mukamadya.

Ndi mtundu wanji wa mkate wonenepa womwe umagulitsidwa m'misika

Pafupifupi aliyense wopanga amapereka mitundu ingapo ya zakudya za ufa zomwe zitha kusinthidwa ndi zoyera. M'masitolo mungagule mkate wonenepa:

• ndi chinangwa
• zoperewera,
• ndi granola
• chimanga
• kusenda ufa wa rye
• matenda ashuga
• wopanda yisiti
• imvi
• achloride,
• vitamini.

Zakudya Zakudya Chinsinsi

Ngati muphunzira kuphika nokha kunyumba, mudzakhala otsimikiza kuti zimangophatikiza zinthu zapamwamba komanso zothandiza zokha. Mudzatha kusankha kaphikidwe ka chakudya chomwe kukoma kwake kumakwaniritsa zosowa zanu zonse. Zogulitsa zimaphikidwa mu uvuni, wophika pang'onopang'ono. Ndikofunikira kwambiri kuwapanga ndi makina azakudya. Chipangizochi chimangophika mkate, komanso chofufumitsa mtanda. Kumbukirani maphikidwe osavuta ndipo onetsetsani kuti mwawagwiritsa ntchito.

• Nthawi yophika: mphindi 75
• Kutumikirani Pa Chonse: Anthu 8.
• Mphamvu yamagetsi ya mbale: 1891 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta kukonzekera: sing'anga.

Chinsinsi choyamba mu uvuni chomwe mudzazolowera sichachilendo kwambiri. Pazomwe mukuphika palibe gramu ya ufa. Amayika chinangwa, tchizi tchizi, mazira. Sipangokhala otsika-kalori, komanso chokoma kwambiri, chofunikira kwambiri kwa anthu omwe amadya zakudya zamagulu. Ndikulimbikitsidwa kugwiritsa ntchito chinthu chomwe chakonzedwa molingana ndi njira yotsatira m'mawa kapena chakudya chamasana.

• mazira - 8 ma PC.,
• coriander - supuni 1,
• tchizi yopanda mafuta kanyumba - 240 g,
• mchere - 2 tsp.,
• oat chinangwa - 375 g,
• yisiti youma - 4 tsp.,
• tirigu wa tirigu - 265 g.

1. Pogwiritsa ntchito chopukusira nyama, mphero kapena china chilichonse choyenera, pukutani ndi kusakaniza mitundu iwiri ya chinangwa. Thirirani mu mbale yakuya.
2. Onjezani yisiti, mazira, sakanizani chilichonse mosamala.
3. Lowani tchizi chofufumitsa. Thirani koriander, mchere. Kani mtanda.
4. Valani khungu limodzi lakuya la silicone ndi zikopa. Ikani chimangacho, chepetsani ndikuyimilira pafupifupi theka la ola.
5. Preheat uvuni mpaka madigiri 180. Ikani chiwaya poto ndikuphika kwa ola limodzi.
6. Nyowetsani kutumphuka kwa mkate womalizidwa ndi madzi ofunda. Valani mbale ndi thaulo. Dulani kuphika kwa zakudya ndikulimbikitsidwa mutazirala.

Chinsinsi cha mkate wa Ducan mu uvuni

• Nthawi yophika: 65 min.
• Kutumiza Pakukhuta: Zisanu ndi chimodzi.
• Zopatsa mphamvu: 1469 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta kukonzekera: sing'anga.

Njira yophikira mkate malinga ndi Ducane mu uvuni ndiyosavuta, zimatenga nthawi yopitilira ola limodzi kuti ibwereze. Zophika zomwe zakonzedwa motere zimaloledwa kudya pamagawo onse azakudya, koma ndi "Attack" simuyenera kuwonjezera tirigu pamenepo. Mkate wopatsa ndi wabwino kupanga masangweji opepuka. Imakonzedwa pa kefir ndi kuwonjezera kwa chinangwa, mazira, mbewu. Ngati mungafune, mutha kuwonjezera mafuta odulidwa poyesedwa.

• oat chinangwa - 8 tbsp. l.,
• tsabola pansi - uzitsine,
• malalanje - 1 tsp.,
• tirigu wa tirigu - 4 tbsp. l.,
• soda - 1 tsp.,
• mazira - 2 ma PC.,
• nthangala za sesame - 1 tsp.,
• mchere - 2-3 mapini,
• kefir otsika mafuta - makapu 1.25.

1. Pogaya chinangwa. Phatikizani ndi mazira, mchere ndi tsabola.
2. Sungunulani soda mu kefir kotero kuti imazimitsidwa. Mukamawonjezera mkaka pang'onopang'ono, ikani mtanda.
3. Nthawi yomweyo ikani zosakaniza ndi nkhunguzo ndipo zilekere pang'ono.
4. Preheat uvuni mpaka madigiri 180.
5. Finyani chogwiririra ndi mitundu iwiri ya mbewu. Ikani uvuni. Kuphika kwa mphindi 40.

Chinsinsi cha mkate wa Ducane mu kuphika kwapang'onopang'ono

• Nthawi yophika: 75 min.
• Kutumiza Pakukhatira: Awiri.
• Zopatsa mphamvu: 597 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta kukonzekera: sing'anga.

Ngati mulibe uvuni kapena sindimakonda kuigwiritsa ntchito, kumbukirani njira yotchuka ya mkate wa Ducane mu multicooker. Kuphika chakudya choterocho ndikophweka. Iyenera kukhala yosangalatsa komanso yothandizira bwino chakudya chilichonse, chomwe ndi choyambirira komanso chachikulu, chitha kugwiritsidwa ntchito ngati maziko a masangweji. Chidacho chili ndi zopatsa mphamvu zochepa.

• oat chinangwa - 8 tbsp. l.,
• mchere - mapini awiri,
• zitsamba zowuma - 2 tsp.,
• ufa wophika - supuni ziwiri,
• mazira - 4 ma PC.,
• tirigu wa tirigu - 4 tbsp. l.,
• tchizi wopanda mafuta kanyumba - 4 tbsp. l

1. M'mbale yayikulu, kumenya mazira ndi mchere.
2. Onjezani zitsamba zowuma, ufa wophika.
3. Pukuta chinangwa m'njira iliyonse yomwe ingakhale yabwino kwa inu. Onjezerani dzira, ndikuwaza pa mtanda.
4. Lowani tchizi chonyowa. Finyani misa mpaka kuti ikhale yopanda pake.
5. Mafuta opaka poto ndi mafuta ochepa amasamba. Fotokozerani mtanda wake.
6. Kuphika kuphika kuphika kwa mphindi 40. Pambuyo pa nthawi yomwe mwakambirana, sinthani pang'ono pang'onopang'ono ndikusiyira mu pulogalamu ina kwa mphindi 10 kuti mukhale bulauni.

Chinsinsi chophika mkate ndi chinangwa mumtengo wopanga mkate

• Nthawi yophika: 195 min.
• Kutumikirani Pa Chonse: 6 Persons.
• Mphamvu yamagetsi ya mbale: 1165 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta zakukonzekera: zosavuta.

Chinsinsi cha buledi wa chinangwa pamakina a buledi chikopa chidwi kwa eni onse a khitchini iyi. Ntchito yophika kuphika imatenga nthawi yambiri, koma kuwotcha pamanja sikofunikira. Mumangofunika kulongedza zinthu zonse ngati makina a buledi, sankhani njira yoyenera, ndipo chipangizocho chidzakonza mosamala mtanda, ulole kuti ukhale. Kudya izi ndizabwino, zili ndi zopatsa mphamvu zochepa.

• madzi - 0,2 l
• flaxseeds - 2 tbsp. l.,
• tirigu wa tirigu - 4 tbsp. l.,
• rye ufa - 0,2 kg
• mafuta masamba - 4 tbsp. l.,
• kefir - 0,4 l
• yisiti yowuma - 2,5 tsp.,
• mchere - 1 tsp.,
• shuga - supuni ziwiri
• ufa wa tirigu - 0,5 makilogalamu.

1. Thirani madzi otentha ndi kefir mu poto yamoto.
2. Kuwaza mchere ndi shuga.
3. Onjezani chimanga, chophwanyika kuti chikhale ufa. Onjezani mafilakisi.
4. Thirani mu ndowa yamafuta a mpendadzuwa.
5. Sanjani mitundu yonse iwiri ya ufa, kuwonjezera pazinthu zina.
6. Onjezani yisiti.
7. Khazikitsani mtundu wa "Basic" (dzinali lingasiyane kutengera mtundu wa chipangizo, chinthu chachikulu ndichakuti nthawi yonse yophika ndi maola atatu). Mulingo woyeserera kuwotcha ungayang'anitsidwe mwakufuna kwanu. Maola atatu pambuyo pake, chotsani mpukutuwu kuchokera pamakina opaka buledi, tumikirani. Osadula otentha.

Zakudya zamagulu ophikira pang'onopang'ono

• Nthawi yophika: 115 min.
• Kutumiza Pakukhatira: Zitatu.
• Mphamvu yamagetsi ya mbale: 732 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta kukonzekera: sing'anga.

Zakudya zonunkhira zonunkhira kwambiri ophika pang'onopang'ono zikukonzekera mwachangu. Mu firiji, imakhala yatsopano kwa pafupifupi sabata limodzi, sichidzakhala chakuda ndipo sichidzawonongeka. Kupanga kuphika kwa zakudya ndikosavuta, muyenera kukonzekera zonunkhira, kukanda mtanda, kuyikamo mbale yothandizira ndi kuphika mumachitidwe ena. Mkatewo umakhala wakuda, wokhala ndi mawonekedwe owuma komanso fungo lowopsa.

• madzi - 150 ml
• shuga - theka la supuni,
• nthaka yolimbitsa thupi - 0,5 tsp.,
• malt - 0,5 tbsp. l.,
• rye wowawasa - 200 ml,
• mchere - uzitsine
• mafuta masamba - 1.5 tbsp. l.,
• oatmeal - 175 g,
• rye ufa - 175 g.

1. Ikani chimera, shuga, mchere mu mbale yayikulu. Sungani.
2. Onjezani miyala yosakanizidwa.
3. Thirani mu mafuta a masamba ndi madzi, sakanizani zigawo zake mosamala.
4. Onjezani mitundu yonse iwiri ya ufa mutafinya.
5. Thirani mu chotupacho pang'onopang'ono, ndikuyamba kukanda mtanda.
6. Popeza mwalandira chowongolera komanso chopanda mchere, chikhazikeni mu mbale ya multicooker, mutatha mafuta m'makoma ndi pansi ndi mafuta a masamba.
7. Khazikitsani momwe kutentha kuzisungidwira mpaka madigiri 40. Sungani mtanda wake pafupifupi maola 8.
8. Yatsani "kuphika" kwa ola limodzi. Kuziziritsa mkate, kudula ndi kutumikira.

Chinsinsi cha Chakudya cha Mapulogalamu

• Nthawi yophika: mphindi 135
• Kutumikirani Pa Chonse: 4 Persons.
• Zolemba kalori: 1821 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta kukonzekera: sing'anga.

Ngati, kuphatikiza pa mikhalidwe ina, mukuphika zakudya, mumayikira mitundu yosiyanasiyana, kumbukirani kaphikidwe ka mkate wama protein. Ili ndi zopatsa mphamvu pang'ono kuposa zopangidwa ndi ufa wam'mbuyomu, koma imasangalatsa kukoma, osati yatsopano. Mosiyana ndi mitundu yophika yophika pakudya, mapuloteni samatuluka m'matumbo ndi kunenepa, koma owala pang'ono, ofewa. Kuphunzira kuphika malinga ndi chinsinsi ichi ndikofunikira kwa anthu onse omwe akufuna kuchepa thupi.

• ufa wonse wa tirigu - 100 g,
• mchere - 2 tsp.,
• tirigu wa tirigu - 40 g,
• ufa wowotchera - 20 g,
• ma almond okoma - 200 g,
• azungu azira - 14 ma PC.,
• malalanje - 200 g,
• tchizi wopanda mafuta kanyumba - 0,6 kg
• mpendadzuwa mbewu - 80 g.

1. Yatsani uvuni pasadakhale kuti muzitenthetsa mpaka madigiri a 180.
2. Thirani ufa wokwaniriridwa mumbale, chinangwa, sakanizani.
3. Onjezani mchere, ufa wophika, maamondi, mbewu za fulakesi.
4. M'magawo, onjezani tchizi chofufumitsa ku misa.
5. Ikani agologolowo, atakwapulitsidwa ku chithovu chodontha.
6. Ikani mtanda mu nkhungu. Ndikofunikira kuwaza chitsulo ndi ufa, silicone ikhoza kugwiritsidwa ntchito nthawi yomweyo.
7. Finyani mbewuyo ndi mbewu za mpendadzuwa.
8. Ikani mu uvuni kwa ola limodzi. Chotsani mkatewo pokhapokha utaphwa.

Rye mkate ndi chinangwa

• Nthawi yophika: 255 min.
• Kutumiza Pakukhatira: Asanu.
• Kufunika kwa mphamvu ya mbale: 1312 kcal.
• Cholinga: zakudya.
• Cuisine: European.
• Zovuta kukonzekera: sing'anga.

Mkate wopangidwa ndi rye wopakidwa kunyumba ndi chinangwa ndi wokometsetsa kuposa mkate wina uliwonse wogulidwa rye, womwe umatikumbutsa Borodino, komabe umaposa uwo. Mutha kukonzanso kuphika koteroko muzinthu zamagetsi zapadera zamagetsi, koma tsopano muperekedwa ndi Chinsinsi pogwiritsa ntchito uvuni wamba. Onetsetsani kuti mwazindikira zodabwitsazi.

• mkaka - 0,25 l
• rye chinangwa - 60 g,
• shuga - 0,5 tsp.,
• rye ufa - 150 g,
• mchere - supuni 1,
• ufa wa tirigu - 180 g,
• mafuta ofinya - 45 ml,
• yisiti youma - 2 tsp.

1. Sakanizani mkaka wofunda ndi yisiti ndi shuga. Siyani mwachidule kumalo komwe kulibe zojambula. Madziwo ayenera kuphimbidwa ndi froth.
2. Mukapsa mphamvu, thira mafuta amchere ndi mchere. Sakanizani pang'ono.
3. Lowani ufa wosenda kawiri. Muziganiza mpaka misa ikhale yopanda pake komanso yolimba.
4. Yambitsani chinangwa, ufa wa rye m'magawo ang'onoang'ono. Osasiya kusokoneza.
5. Mayo ikakhala wandiweyani, uyikeni pa thabwa lamatanda. Pitilizani kugwada ndi manja anu.
6. Valani mtanda ndi thaulo kapena filimu ndikusiya kutentha kwa ola limodzi.
7. Phatikiza mafuta ndi mafuta a masamba.
8. Pakani mtanda. Ikani mawonekedwe. Pitani kwa ola lina.
9. Preheat uvuni mpaka madigiri 185.
10. Gwiritsani ntchito mpeni wakuthwa kuti muchepetse poyeserera pang'ono. Ikani chikuni mu uvuni kwa ola limodzi ndi theka.

Mkate Wonse wa Hazelnut

Kuphatikizidwa kwa mtedza wathunthu kumapangitsa kuti mtanda ukhale wokoma kwambiri komanso kuwonjezera zakudya, ndipo mapuloteni ambiri amathandizira kuti akhalebe osalala

Mkate wa hazelnut uyu uli ndi mapuloteni ambiri komanso ochepa mafuta. Ufa amapukutidwa kwa mphindi 10 ndikuwuphika mu uvuni kwa mphindi 45. Chomalizidwa chimangokhala ndi 4,7 g wamafuta pang'ono pa 100 g wa mkate ndi 16.8 g ya mapuloteni.

Chinsinsi: Mkate Wapuloteni wa Hazelnut Wonse

Protein Cupcake ndi Mbewu za Dzungu

Zokhutiritsa kwambiri, ndizoyenera zonse zamchere, zotsekemera ndi zotsekemera. Kusankha kwabwino ngati chakudya chokha kapena chamadzulo

Dzungu dzungu limakwanira bwino mu kukoma kwa mtanda. Kapu imakhala ndi mapuloteni ambiri komanso zakudya zochepa, imakhala yowutsa mudyo. Kuphika mu mphindi 40 zokha. Monga gawo la 21,2 g la mapuloteni ndi 5.9 g wamafuta pa 100 g la mkate womalizidwa.

Chinsinsi: Mapulogalamu a Cupcake ndi Mbewu za Dzungu

Mkate wa Chia

Chakudya Chapamwamba - Mbewu za Chia

Pophika, mumangofunika zosakaniza zochepa zokha, zimakhala ndi mapuloteni ambiri komanso mawonekedwe apamwamba kwambiri a carb. Ngati mugwiritsa ntchito ufa wabwino wophika, mkatewo ungakhale wopanda gluten. Muli 5 g yamafuta ndi 166 ga mapuloteni pa 100 g.

Chinsinsi: Mkate wa Chia

Sandwich Muffin

Mipira imaphikidwa mwachangu ndikupanga chokoma kwambiri.

Mwinanso china chake ndichabwino kuposa mafuta amphika onunkhira kumene? Ndipo ngati ilinso ndi mapuloteni ambiri? Monga gawo la 27.4 g yonse la mapuloteni pa 100 g ndi ma gramu ochepa okha a 4.1 g. Ndizoyenera kudzazidwa kulikonse.

Chinsinsi: Sandwich Muffin

Tchizi ndi Mkate wa Garlic

Zatsopano kuchokera ku uvuni

Njira iyi ndi yofanana ndi mkate wa cannabis rustic. Zimakhala bwino ndi kanyenya kapena monga cholumikizira chokondweretsa. Chifukwa cha ufa wa hemp, kukoma kwake kumakonzedwa ndipo kuchuluka kwamapuloteni ambiri kumawonjezeredwa. Mkate wokazinga wotsika kwambiri.

Mkate wachangu ndi mbewu za mpendadzuwa

Kwambiri kuphika microwave

Ma makeke otsika kwambiri, okhala ndi mapuloteni ambiri amakhala abwino mukathamanga m'mawa. Amaphikidwa m'mphindi 5 zokha. Zomwe zimapangidwira pa 100 g ya zomalizidwa zomwe zimapanga 9,8 ga chakudya chamoto ndi 15,8 g mapuloteni.

Chinsinsi: Zakudya Zachangu Pompopompo ndi Mbewu za Mpendadzuwa

Chifukwa chiyani kuphika nokha kuli bwino

Mukudziwa zomwe mumayika mu mtanda

Palibe zonunkhira kapena zowonjezera zina

Osabera, mkate wanu wa mapuloteni ndi mkate wa mapuloteni

Mkate wopangidwa ndi zipatso ndizabwino kwambiri

Kuphika mu masitepe:

Chinsinsi cha mkate wokoma uyu chimaphatikizapo zinthu monga: ufa wa tirigu, madzi ofunda (pafupifupi madigiri 50), azungu a mazira, shuga, mchere, batala, yisiti wowuma bwino ndi sesame yokonkha.

Choyamba, timasungunula mchere, shuga, ndi batala m'madzi ofunda.

Sungani ufa wa tirigu m'mbale ndi kutsanulira yisiti youma yowuma, sakanizani.

Timapanga kuzama ndikuthira madzi athu ndi mafuta. Kani mtanda kwa pafupifupi mphindi.

Menyani azungu ndi chosakanizira mu thonje lakuthwa, loletsa.

Onjezani mapuloteni otentheka kumtunda. Kunena zowona, ndizovuta kusokoneza mapuloteni - safuna kwenikweni kuphatikiza limodzi. Chifukwa chake ndidagwiritsa ntchito makina azakudya- m'mphindi 10 adagwira ntchito yake bwino lomwe!

Apa tili ndi macheza ofewa komanso ofewa. Lolani kutentha kwa maola awiri.

Patatha ola limodzi, tili ndi chithunzi chotere - mtanda wakula nthawi 2.5.

Pukusani pang'onopang'ono ndikukutumizirani kuti mupumule pamalo otentha kwa ola limodzi.

Eya, tangoonani momwe mtanda udakulira! Ndizovuta kuti ndinene kangati - mwina 4, kapena ngakhale 5!

Timakola mtanda ndikugawa pakati.

Pindani chidutswa chilichonse mzere, pafupifupi mamilimita 5-7 mm.

Pindulani ndi mayina otayirira.

Timasinthanitsa zikopa ziwiri za mkate wam'tsogolo pamagulu agologolo papepala lophika, lomwe tinkaliphimba kale ndi zikopa ndikuwaza ndi ufa pang'ono.

Timasulira mkate ndi madzi ndikuphika.

Kuwaza ndi nthangala za sesame - izi ndizosankha. Timasiya mitanda kuti timere kwa theka la ora, ndipo padakali pano, timayambitsa uvuni mpaka madigiri 180.

Timaphika timitengo ta protein kuma 180 degrees 25 mphindi.

Ndiye kuziziritsa pa waya wokulirapo ndipo mutha kutenga zitsanzo!

Mikate yopanga yodzikongoletsa yokhala ndi kutumphuka pang'ono ndi airy. Kodi mukufuna njira ina yabwino yophikira mkate wosavuta? Pangani mkate wokoma ndi onunkhira ndi mpiru!