Mkate wamapuloteni

Gawo ndi gawo chokongoletsera ndi chithunzi

- Yatsani uvuni pa 175 ° C.

- Phimbani pansi pa poto wa mkate ndi pepala lophika, nyowetsani makhoma ndi madzi ndikuwaza ndi tirigu. Kapena kwezani fomu yonse ndi pepala. (Ndikwabwino kuphika mu mawonekedwe a silicone, simuyenera kuiphimba ndi kuwaza. Muyenera kuthira madzi kaye musanayikemo mtanda.)

- Phatikizani zosakaniza zonse zouma m'mbale, kenako onjezani ma kasserole ndi mapuloteni ndikusakaniza zonse ndi chosakanizira mpaka yosalala.

- Ikani mtanda mu mawonekedwe okonzedwa, osalala, owaza ndi mbewu ndikuyika kuphika mu uvuni wokhala ndi preheated kwa mphindi 50-60.

- Siyani mkate womalizidwa kuti uziziritsa pang'ono mu mawonekedwe, kenako chotsani mosamala, mutatsimikizira kuti mkatewo umamatirira kulikonse kuchokera kumakoma. Tenthetsani mkate kwathunthu papaya waya.

- Sungani mkate mufiriji. Magawo owoneka amatha kuwuma pang'ono mu toaster.

Chinsinsi Cha Mkate Waphika wa Chocolate:

• 3 scoops ya chokoleti
• 1 tbsp. almond (oat) ufa
• 2 mazira
• Malalanje 2
• 1 tsp kuphika ufa
• 1 tsp vanillin
• 1 tbsp 0% yogati yamafuta
• 2 tbsp chokoleti chosungunuka

Timasakaniza zinthu zonse zamadzimadzi ndipo mosiyana zonse zowuma. Kenako timasakaniza chilichonse ndikuthira kusakaniza mu nkhungu ndikuyika mu uvuni kwa 160 C kwa mphindi 45.

Mtengo wa zopatsa thanzi pa 100 gr.

• Mapuloteni: 13.49 gr.
• Mafuta: 5.08 gr.
• Zopatsa mphamvu: 21.80 gr.
• Zopatsa mphamvu: 189.90 kcal.

Chinsinsi cha Banana Banana:

• 3 scoops ya vanila kapena nthochi Whey protein
• 1,5 nthochi
• 6 tbsp oatmeal
• 6 tbsp yogati yopanda thukuta
• 3 tbsp tchizi 0%
• 6 zidutswa za madeti
• 1.5 tsp kuphika ufa
• 1 tsp kokonati (mpendadzuwa, mafuta)

Phatikizani nkhungu ndi mafuta, kutsanulira mu osakaniza, kuwaza ndi sinamoni ndi mtedza wosweka, kuphika kwa 180 C kwa mphindi 30.

Mukhala ndi mapuloteni ochulukirapo ngati mumadya mkate wama protein ndi chakudya chambiri.

Mtengo wazakudya

Mtengo woyenera wa pafupifupi kilogalamu iliyonse. malonda ndi:

Njira zophikira

1. Asanayambe kuphika mtanda, muyenera kuphika uvuni yophika mpaka madigiri 180 (mawonekedwe opangira). Kenako muyenera kuthyolako mazira mu kanyumba tchizi, mchere ndikumenya ndi chosakaniza ndi dzanja kapena whisk.

Chidziwitso chofunikira: Kutengera mtundu ndi msika wa chitofu chanu, kutentha komwe kumakhalako kumatha kusiyanasiyana ndi komwe kumakhala mpaka madigiri 20.

Chifukwa chake, tikukulangizani kuti mupeze lamulo kuti lizilamulira mtundu wa malonda panthawi yophika, kuti, kumbali imodzi, isathenso, ndipo kumbali ina, kuphika bwino.

Ngati ndi kotheka, sinthani kutentha kapena nthawi yophika.

1. Tsopano kutembenukira kwa ziuma zadza. Tengani ma amondi, ufa wa mapuloteni, oatmeal, plantain, flaxseed, mbewu za mpendadzuwa, koloko ndi kusakaniza bwino.

1. Onjezani zosakaniza zouma kuzinthu zambiri kuchokera pa gawo 1 ndikusakaniza bwino. Chonde dziwani: pakuyesaku pasakhale mapapu, kupatula, mwina, mbewu ndi mbewu za mpendadzuwa.

1. Gawo lomaliza: ikani mtanda mu mkate ndipo mupangireni mbali yayitali ndi mpeni. Nthawi yophika ndi mphindi 60 chabe. Yesani mtanda ndi ndodo yaying'ono yamatabwa: ngati ingamatirire, ndiye kuti mkatewo sunakonzekeke.

Kukhalapo kwa mbale yophika ndi chopanda chopanda ndodo sikofunikira: kuti chinthucho sichimamatirira, nkhungu imatha kudzoza kapena kuyimitsidwa ndi pepala lapadera.

Mkate wotsuka kumene mu uvuni nthawi zina umawoneka pang'ono pang'ono. Izi ndizabwinobwino. Cholembacho chikuyenera kuloledwa kuziziritsa kenako ndikuchigwiritsa ntchito.

Zabwino! Khalani ndi nthawi yabwino.

Chinsinsi cha mkate wopanda mapuloteni chimawerengedwa ngati abwino kwambiri pakamenya nkhondo yamafuta pamimba.

Kodi mukufuna kuthana ndi mafuta m'mimba, koma osapereka mkate? Kenako Chinsinsi ichi chikhoza kukhala cholondola kwa inu!

Ndi mtundu woyenera wa mkate, mutha kuchotsa mafuta m'mimba

Mafuta amkati m'mimba ndi matumbo ake ndizowopsa. Kuti achotse, ambiri amadya makamaka ndi carb wotsika kuyang'anira shuga wamagazi osakumana ndi vuto lanjala. Nkhani yabwino kwa aliyense: ngati musankha zakudya zamafuta ochepa, simuyenera kupereka mkate kuti muchepetse kunenepa.

Monga maphunziro angapo awonetsa kale, zakudya zama protein zambiri zimathandiza kulimbana ndi mapaundi owonjezera. Ndipo mkate wa mapuloteni Zabwino kwambiri! Mosiyana ndi mkate wokhazikika, womwe nthawi zambiri umaphikidwa kuchokera ku tirigu wokonzedwa ndi shuga, mkate wa mapuloteni nthawi zambiri umapangidwa kuchokera kuzinthu zonse. Kuphatikiza pazokwera gologolo ndi wolemera CHIKWANGWANI , zomwe zimathandizanso kuchepetsa mafuta a visceral.

Si aliyense amene amavotera buledi wotsika mtengo. Ena amatsutsa mkate wa mapuloteni, akuti ndiwotsika mtengo komanso umakoma kwambiri kuposa pafupifupi. Kuphatikiza apo, zidatsutsidwa kuti mitundu yambiri ya mapuloteni amkate anali ndi mafuta ambiri ndipo, chifukwa chake, mkate wa mapuloteni anali wamafuta ambiri kuposa mkate wamba.

Kodi chowona ndi chiti ndi chiyani?

Ndi mkate uti, pomaliza, womwe mumakonda, inde, ndi nkhani ya kukoma kwanu. koma aliyense wofuna kuchepetsa thupi ayenera kuyang'anira zomwe mumadya nawo.
M'malo mwa soseji zamafuta kapena tchizi, khansa yotsamira kapena chifuwa cha turkey ziyenera kukondedwa.
Osamba zamasamba amakonda mpala, hummus, kapena nsomba kuti akwaniritse zina mwa mapuloteni awo.

Mkate wamapuloteni ndi yankho labwino ngati mukufuna kudya zakudya zochepa, koma osafuna kupereka mkate.

Kodi mkate wa mapuloteni ndi chiyani?

Ndi lolemera, lamkati ndipo limapangika: mkate wa mapuloteni umakhala ndi mafuta ochulukirapo kuposa mkate wamba, koma kutengera zomwe zimaphatikizidwa, zimakhala ndi kuchuluka kwa mapuloteni anayi ndipo nthawi zina katatu mpaka khumi mafuta ochulukirapo .
Izi ndichifukwa choti mu mkate wama protein timasinthira ufa wa tirigu mapuloteni, ma soya, ufa wa tirigu wathunthu, wopukutidwa kapena lupine ufa ndi mbewu / mbewu, tchizi tchizi ndi mazira . Mkatewu umadzaza kwa nthawi yayitali ndipo umathandizira kuchepetsa thupi.

Chakudya cha Mapuloteni:4-7 g chakudya 26 g mapuloteni 10 g mafuta
Mkate Wosakanizidwa:47 g chakudya 6 g mapuloteni 1 g mafuta

Mtundu wowala ndi wopatsa thanzi wa mkate wamapuloteni uli Oopsi , ya zinthu zitatu: dzira, tchizi tchizi ndi mchere pang'ono.

Zakudya zomanga thupi zopatsa mphamvu

Tchizi tchizi ndi mazira (mapuloteni kapena dzira) ndizopangira zazikulu,
Amasakanizidwa ndi ma amondi, chinangwa kapena ufa, soya, ufa wa kokonati, ufa wophika, mchere, ndi mbewu kuti mulawe.

Mkate wamapuloteni amathanso kuphikidwa wopanda tchizi tchizi, ndiye kuti mumafunikira kwambiri chimanga / chinangwa kapena mbewu ndi madzi pang'ono. Kapenanso mutha kusintha m'malo mwa curd ndi yogurt kapena phala yamphesa.
Malangizo:buledi umakhala wowawasa kwambiri mukamaphika kaloti ndikuuyika mu mtanda. Ndikofunika kuwonjezera zonunkhira za mkate kapena nthangala za mtanda.

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