Zakudya Zakudya Zamakolo

1. Konzani maziko a keke. Kuti muchite izi, youma oatmeal ndi walnuts mu uvuni (kutentha 180 madigiri, nthawi 15-20 mphindi).
2. Onjezani supuni 1 ya uchi ndi magalamu 40 a yogati, sakanizani.
3. Phimbani poto wa keke ndi pepala lachikopa, ikani pansi ndi oatmeal ndi mtedza, ndikugawa nawo, ndikukanikiza pang'ono ndi supuni. Siyani mufiriji kwa ola limodzi.
4. Sendani ndi kudulira dzungu. Kuphika mu uvuni mpaka zofewa (pafupifupi mphindi 30 pa madigiri a 180). Tsitsani dzungu mu mbatata zosenda.
5. Pogaya dzungu ndi kanyumba tchizi.
6. Onjezani yogati, uchi ndi kusakaniza.
7. Dilute gelatin mu mkaka (onani malangizo pa ma CD a gelatin), sakanizani ndi osakaniza ndi dzungu ndi kutsanulira mu fomu yokonzedwayo. Siyani mufiriji mpaka kukhazikika kwa maola 4-5.

Souffle yofewa yokhala ndi mtedza, keke yokoma imatulukanso, nkovuta kukhulupirira kuti ilibe ufa kapena shuga.

• Oatmeal - 4 tbsp. l
• Walnuts - 30 gr.
• Uchi - 2 tbsp. l
• Yogurt - 140 gr.
• Dzungu - 200 gr.
• Mkaka - 200 ml.
• Tchizi tchizi - 180 gr.
• Gelatin - 10 gr.

Mtengo wazakudya za Zakudya Zambiri za Keke (pa magalamu 100):

Mphamvu ndi chakudya chopatsa thanzi

Zogulitsa za Confectionery ndizopamwamba kwambiri. Amaphatikizanso zakudya zamafuta ndi mafuta. Komanso, ambiri a iwo ndi shuga, omwe amawonjezera kuphika ambiri. Kudzazidwa kirimu kosiyanasiyana, glaze ndi zina zowonjezera zomwe zimakondweretsa dzino lokoma ndizonso zomwe zimapangitsa kuti pakhale mphamvu zambiri.

Koma shuga umawonjezeredwa ku zonona ndikudzaza, mwakutero zomwe zake zimakwera mpaka 63%. Zotsatira zake, pamashelefu sitikudikirira makeke okongola pang'ono, koma bomba lapamwamba kwambiri.

Mafuta a Confectionery amagwiritsidwanso ntchito kuphika, omwe amakongoletsa kukoma ndipo, zowonjezera, amapatsa mphamvu zama calorie.

Tikulankhula za zinthu zomalizidwa zomwe zimagulitsidwa m'misika. Komabe, makeke okhala ndi zinthu zina sangakhale bwino. Amayi ambiri kunyumba kuphika batala, kuwonjezera margarine, zonona mafuta, shuga ndi zina zotsekemera pa mtanda. Zonsezi zimakhudzanso zakudya zopatsa mphamvu kwambiri.

Tikukulangizani kuti mukonzekere makeke ocheperako omwe samakhala okoma komanso othandiza.

Tsiku makeke

Zipatso zouma zimalimbikitsidwa kwa iwo omwe akuyesera kuti apeze njira ina ya chokoleti. Ali ndi kukoma kowala komanso kotsekemera, kotero angagwiritsidwe ntchito kuphika. Chifukwa chake, pamaziko a keke yoyamba yomwe timatengera masiku.

Kuti musangalale ndi mchere, muyenera kutenga:

• oatmeal - 1 chikho,
• walnuts - 25 g.,
• masiku - 300 g.,
• ufa - ½ chikho,
• maapulo - 3 ma PC.,
• uchi - 3 tbsp. l.,
• mandimu - 1 pc.,
• kuphika ufa - 2 tsp.

Tiyeni tiyambe kupanga keke yokoma:

1. Chotsani mbewuzo m'masikuwo. Muzimutsuka maapulo ndi peel, kusema ma cubes.
2. Finyani mandimu. Dulani zest. Tenthetsani chilichonse msuzi, ndikuwonjezera uchi.
3. Mutataya masiku m'mbale, achotseni pamoto ndikuwulola kuti upange kwa mphindi 5, kuti zipatso zouma zithe.
4. Kenako, onjezani maapulo, oatmeal, ufa, ufa wophika mpaka masiku.
5. Ikani mtanda wotsatira mu nkhungu ndikutumiza kuti mukaphike mu uvuni ku madigiri a 180.
6. Pambuyo mphindi 20 chotsani zophika, ziduleni, kongoletsani ndi walnuts ndikutumiza ku uvuni kwa mphindi zina 5-7.
7. Zakudya zoterezi zakonzeka, bontha!

Kufunika kwa keke wokhala ndi madeti:

• zonse zopatsa mphamvu - 275 kcal.,
• mapuloteni - 3,6 g.,
• chakudya - 35 g.
• mafuta - 8.6 g.

Zakudya "Zakudya"

Tonsefe timakumbukira mchere uwu kuyambira tili ana, koma kuphika wamba, kukoma kwake ndi kwakukulu kwambiri. Chifukwa chake, timapereka Chinsinsi cha keke ya mbatata ya zakudya.

Kuti mupange mchere, tengani:

• apulosi - 1 galasi,
• cocoa - 4 tbsp. l.,
• tchizi wopanda mafuta kanyumba - 200 g.,
• oatmeal - 400 g.,
• khofi watsopano mwatsopano - 2 tbsp. l.,
• sinamoni.

1. Mwachangu oatmeal ndi sinamoni mu skillet wopanda mafuta.
2. Oatmeal ikaphwa, pukutani mu blender kuti isanduke ufa.
3. Sakanizani kanyumba tchizi ndi puree ya apulo. Onjezani khofi kusakaniza.
4. Onjezerani oatmeal ndi cocoa ku curd.
5. "Mbatata" wakhungu kuchokera kuzosakaniza, zungunulani cocoa.
6. Ma makeke okonzeka!

Kufunika kwa mphamvu yotsitsira:

• zonse zopatsa mphamvu - 211 kcal.,
• mapuloteni - 9 g.,
• mafuta - 4 g.,
• chakudya - 33 g.

Zakudya brownie

Chakudya chokoma ichi sichitha kusiya osayanjananso ngakhale gule. Koma bwanji ngati mukufuna kupulumutsa chithunzi? Yankho lake ndi losavuta - pangani brownie malinga ndi njira yathu yazakudya.

Keke yotsika kalori yochepa, konzekerani:

• apulosi - 100 g.,
• zoyera dzira - 2 ma PC.,
• ufa - 4 tbsp. l.,
• cocoa - 1 tbsp. l.,
• uzitsine mchere
• chokoleti chakuda - 40 g.

Yambani kuphika:

1. Sakanizani applesauce ndi dzira loyera.
2. Sungunulani chokoleti ndi kuthira mu osakaniza apulosi-protein.
3. Onjezani mchere, shuga akhoza kusankha (koma osapitilira 2-3 supuni).
4. Nenani za ufa ndi koko.
5. Thirani mtanda mu nkhungu ndikuyika uvuni mu madigiri a 180.
6. Brownie amatenga pafupifupi mphindi 20-30.
7. Zabwino!

• zonse zopatsa mphamvu - 265 kcal.,
• mapuloteni - 16.2 g.,
• mafuta - 10 g.,
• chakudya - 21 g.

Mkate wokazinga

Ndipo iyi ndi njira yachidule yophikira chakudya.

Pazakudya zotsekemera, tengani:

• masikono amafuta aliwonse (waffle, chimanga, mpweya),
• tchizi chofewa - 150 g.,.
• zipatso, zipatso.

Momwe mungatolere mkate:

1. Mutha kusakaniza tchizi chofufumitsa chofewa ndi zipatso mu blender kapena kuwonjezera zipatso podzaza.
2. Phatikizani makeke ndi tchizi chanyumba, mukutola keke kakang'ono.
3. Keke yakonzeka!

Keke tchizi ndi chofufumitsa chokoleti

Zakudya zonona izi ndizabwino kwa iwo omwe sangathe kulingalira za moyo popanda chokoleti.

Kukonzekera, tengani:

• mkaka - 100 ml.,
• chokoleti chakuda - 15 g.,.
• tchizi chamafuta ochepa - 300 g.,
• gelatin - 1 tbsp. l.,
• madzi - 60 ml.,
• cocoa - 2 tbsp. l

Pitilizani kuphika:

1. Tumizani tchizi chanyumba, mkaka ndi coco ku blender. Amenyani zosakaniza mpaka yosalala.
2. Thirani gelatin ndi madzi ofunda, asiye kuti atupa.
3. Kenako yikani madzi a gelatin ndi msanganizo wa curd.
4. Thirani zinthuzo mu nkhungu ndikuzilimbitsa. Finyani mbale ndi tchipisi chokoleti.
5. Pambuyo maola 2, mchere uzikhala wokonzeka. Zabwino!

Oatmeal ndi dzungu kirimu

Chakudya ichi chomwe chimapezeka m'magawo angapo ma cookie opangidwa ndi kirimu wowoneka bwino ndi chidwi kwa onse okonda maswiti.

Pa keke yomwe mungafunike:

• oatmeal - 60 g.,
• kanyumba tchizi - 200 g.,.
• walnuts - 30 g.,
• lalanje
• dzungu lobika - 150 g.,.
• ufa wonse wa chimanga - 50 g.,
• madzi - 60 ml.,
• sinamoni / vanillin - kulawa,
• uchi - 1 tbsp. l.,
• shuga kulawa.

1. Oatmeal ndi mtedza ziyenera kukhala pansi mu blender.
2. Kenako, onjezerani ufa, sinamoni ndi vanila kuti mulawe.
3. Sungunulani uchi m'madzi, uuthirani mu chisakanizo chouma ndikusenda mtanda.
4. Pindani ndi kudula nkhungu iliyonse kuchokera kwa iyo.
5. Ikani makeke mu uvuni, preheated mpaka madigiri 180, kwa mphindi 10.

1. Menyani dzungu lopaka ndi tchizi tchizi ndi msuzi wa lalanje.
2. Ngati mungafune, mutha kuwonjezera shuga pang'ono, koma kumbukirani kuti dzungu lenilenilo limakupatsirani kukoma.
3. Zimangotsala keke: kuphatikiza zigawo zingapo za ma cookie, kuwapaka ndi zonona.
4. Zabwino!

Zokongoletsedwa ndi chinangwa

Kekeyo imakonzedwa mumphindi 15 zokha. Chinsinsi ichi chidzapulumutsa iwo omwe amafuna kudya maswiti pompano.

Kuphika, muyenera kutenga:

• chinangwa - 3 tbsp. l.,
• mazira - 2 ma PC.,
• yogurt wopanda mafuta
• kuphika ufa
• sinamoni, ginger wabwino kulawa.

1. Pa mayeso, sakanizani chinangwa ndi 1 tbsp. l yogati ndi dzira.
2. Onjezani ½ tsp ku misa. kuphika ufa. Ngati angafune, shuga atha kunenedwa.
3. Ikani mtanda mu poto wa keke, ndikusiyirani pakati mulibe.
4. Dzazani pakati ndi tchizi tchizi.
5. Kuphika pa 180 madigiri kwa mphindi 15.
6. Zabwino!

Mutha kudya makeke ngati agwirizana ndi zakudya zanu zopatsa mphamvu. Pankhaniyi, zotsekemera sizingakhudze chiwerengerochi. Kuphika zakudya zamaphika kawiri pa sabata ndipo osadandaula za kuchepa thupi. Chifukwa chake, kunyumba mumatha kuphika maswiti azakudya omwe angasangalatse inu ndi okondedwa. Kuphika kotereku sikwabwino kokha chifukwa chake kamapangidwe kochepa kalori, komanso chifukwa sikulakwa. Chifukwa chake, tikulimbikitsa kumakonda kudya zakudya zamafuta, chifukwa chithunzi sichikhala ndi vuto.

Chinanazi ndi kanyumba tchizi chofufumitsa

Zakudya zopepuka. Chifukwa chake mufunika chinanazi, makamaka kupsa. Ngakhale mwanjira ina ndinapeza chinanazi osati mu madzi a shuga, koma ndimwayi wanga. Itha kugwiritsidwanso ntchito.

Dulani zinanazi m'mphete, kapena tengani mphete pamtsuko. Ikani pang'ono tchizi cha tchizi pamwamba. Sankhani tchizi yamafuta apakatikati, choncho izikhala yofinya. Mutha kusakaniza chilichonse ndi kanyumba tchizi - okometsera, zipatso, zipatso, zonunkhira. Sankhani zomwe zakometsera kuzomwe mumakonda. Chokhacho chomwe sindimalimbikitsa kuwonjezera ndi cocoa ndi chokoleti. Mukhoza, indedi, kukhala wachakudya, koma chokoleti, tchizi cha kanyumba ndi chinanazi siziphatikiza.

Ikani makeke omwe adalipo ndikuwaphimba, ndikuphika kwa mphindi 20 pa madigiri 200. Ndikulonjeza kuti musangalala ndi mcherewu.

Keke yanyumba tchizi ndi chinangwa

Chinsinsi china chochepa kwambiri cha keke.

Choyimira chimakonzedwa motere: sakanizani supuni zitatu za chinangwa ndi supuni 1 ya yogurt yamafuta ochepa. Onjezani dzira, sweetener kuti mulawe ndi theka la supuni ya tiyi yophika. Ngati musokonezeka pang'ono, ndiye kuti mutha kumenya whisk dzira kaye ndi whisk. Kenako padzakhala mayeso ena owonjezereka oyendetsedwa ndi mpweya. Komanso, zonunkhira zimatha kuwonjezeredwa ku mtanda ngati mukufuna - sinamoni kapena ginger.

Sakanizani tchizi tchizi ndi dzira limodzi ndi supuni ya supuni ya ufa.

Ikani mtanda mumatini amkaka, ndikupanga m'mphepete. Ndipo pakati kuyikapo curd pang'ono. Kuphika mphindi 15 pa madigiri a 180. Ndilo Chinsinsi chonse.

Ma Banana a Coconut

Ndipo apa ndikuyitcha kuti Chinsinsi "Nthawi yomwe nthochi imatha". Mu shuga, nthochi zing'onozing'ono ndizotheka, chifukwa zimakhala ndi potaziyamu yambiri, yomwe ndi yabwino pamtima. Ndipo ngati theka la nthochi ndiosavutika kusiya, ndiye kuti mutha kupanga mipira kuchokera pamenepo, kuyikamo mufiriji, ndikudya m'magawo ang'onoang'ono sabata lonse.

Palinso mtedza wambiri mu keke yosavuta iyi. Koma mukudziwa kuti walnuts ndi othandiza kwambiri kwa matenda ashuga.

Tsopano pankhani yophika - kumenya nthochi ndi mtedza mu blender. Unyinji uyenera kukhala wowoneka bwino, osapulumutsa mtedza. Pangani mipira kuchokera pa misa ndikugudikiza mu ma coconut flakes. Chilichonse, mcherewo wakonzeka. Kuchokera mufiriji, imakhala yosalala.

Peke yophika ya calorie

Ndipo simunadziwe kuti kuchokera ku buledi wa diabetes mutha kupeza mchere wambiri?

Sakanizani kanyumba tchizi ndi maapulo grated. Onjezani uchi wina kuti mulawe, ndi mandimu kuti maapulo asade.

Fesani mkate ndi kufalitsa, ndikuphimba ndi mkate wina. Ngati buledi wogulidwa ndi wowonda, mutha kupanga makeke

Ikani chovalacho kwa maola atatu mufiriji, kuti mabulogu amasungunuke ndipo keke ili yofewa. Pakadali pano, dulani maapulowo mutizidutswa tating'ono, ndikuphika kwa mphindi 10.

Finyani maapulo ophika ndi kofewa tchizi tchizi. Nyengo ndi sinamoni. Zakudya zotsekemera za odwala matenda ashuga zakonzeka.

Kalori Otsika Brownie

Keke yotere imadziwika ndi ambiri munthawi yake yapamwamba. Koma simunayesere njira yachakudya. Koma sikuti ali woyipa. Mukukumbukira kuti ndinakuwuzani kuti musawonjezere cocoa mu Chinsinsi choyamba? Chifukwa chake, tsopano mukuzifuna. Kupatula apo, aliyense amene ayesera nthochi ndi cocoa, andimvetsetsa - ndi waumulungu.

Sakanizani nthochi zitatu zakupsa, magalamu 100 amchere wamafuta kapena peanut batala, ndi magalamu 50 a ufa wa cocoa mu blender.

Kuphika mu mawonekedwe otsika kwa mphindi 20 pa madigiri a 180.

Poyamba zingaoneke kuti mchere suli pachakudya chilichonse. Koma magalamu 100 adzangokhala 140 kcal. Chifukwa chake, mutha kudzichitira nokha chidutswa.

Kwa okayikira onse, nayi tebulo la glycemic indices. GI ya nthochi ndi chinanazi pakati pamalo, kuti nthawi zina mumatha kudya. Komanso, odwala matenda ashuga ambiri amadya dzungu popanda chisoni, ndipo GI yake ndi yokwera kwambiri - 75, ndipo ali kale m'malo ofiira.

Zakudya zonona za keke

Kudzaza ndi gawo lofunikira kwambiri la keke. Kirimuyi imapatsa kutsekemera komanso kukoma kwake. Chifukwa chake, ndikofunikira kuphika bwino. Mu keke ya zakudya, zonona ziyenera kukhala zama calorie otsika, mwachitsanzo, kuchokera ku tchizi chokhala ndi mafuta ochepa. Zopatsa mphamvu: 67 kcal. Zosakaniza: tchizi chopanda mafuta kanyumba - 600 g., Yogati yachilengedwe - 300 g., Gelatin - 15 g.

Kukonzekera: Kumenya kanyumba tchizi ndi yogati mpaka yosalala. Bola kuzichita mu blender. Pang'onopang'ono yambitsani gelatin yomalizidwa. Kirimuyo yakonzeka! Kuti muwonjezeke kukoma pa keke yophika kalori, mutha kuwonjezera zipatso ndi zipatso zosiyanasiyana.

Lero mutha kupeza keke yotsika-kalori wotsika ku kukoma kulikonse - nthochi, oatmeal, kirimu wa curd, wokhala ndi sitiroberi. Zakudya si chifukwa chodzimana nacho chisangalalo. Makina ambiri ochepetsa thupi ali ndi maphikidwe awo a zida zaphikidwe. Zakudya zoterezi nthawi zambiri zimakhala ndi zopatsa mphamvu zochepa. Ndipo ndemanga za anthu zimawonetsa kuti samangokhala athanzi, komanso okoma.

Zakudya kanyumba tchizi tchizi ndi maapulo

Kuti mukonze chitumbuwachi, muyenera kusakaniza magalamu 50 a chinangwa ndi 50 magalamu a kashiamu otsika kwambiri. Kwa misa yikani dzira limodzi yolk, 50 g uchi. Konzani zonse mpaka yosalala. Preheat uvuni ndikuphika mkate wa mtanda wawo wophika. 200 g ya maapulo amafunika kutsukidwa, kusenda ndi kudula m'magawo owonda. Kenako ikani maapulo osenda mumsavasi, onjezani 40 g madzi ndi simmer mpaka yosenda. Pamene puree yakonzeka, onjezani magalamu 10 a galatin osungunuka kwa iyo, ndikusakaniza zonse. Ikani kekeyo muchikombole, kutsanulira mbatata yosenda ndi kuyikamo mkateyo mufiriji kwa maola angapo. Pambuyo pakugawidwa, keke imakhala yokonzeka.

Momwe mungaphikire Keke ya Zakudya

1. Konzani maziko a keke. Kuti muchite izi, youma oatmeal ndi walnuts mu uvuni (kutentha 180 madigiri, nthawi 15-20 mphindi).
   
2. Onjezani supuni 1 ya uchi ndi magalamu 40 a yogati, sakanizani.
3. Phimbani poto wa keke ndi pepala lachikopa, ikani pansi ndi oatmeal ndi mtedza, ndikugawa nawo, ndikukanikiza pang'ono ndi supuni. Siyani mufiriji kwa ola limodzi.
4. Sendani ndi kudulira dzungu. Kuphika mu uvuni mpaka zofewa (pafupifupi mphindi 30 pa madigiri a 180). Tsitsani dzungu mu mbatata zosenda.
5. Pogaya dzungu ndi kanyumba tchizi.
6. Onjezani yogati, uchi ndi kusakaniza.
7. Dilute gelatin mu mkaka (onani malangizo pa ma CD a gelatin), sakanizani ndi osakaniza ndi dzungu ndi kutsanulira mu fomu yokonzedwayo. Siyani mufiriji mpaka kukhazikika kwa maola 4-5.

Souffle yofewa yokhala ndi mtedza, keke yokoma imatulukanso, nkovuta kukhulupirira kuti ilibe ufa kapena shuga.

Ntchito Zopeza: 12

PP yophika chakudya mbatata keke

Aliyense amadziwa ndikuyesera mkate wa Mbatata. Izi ndizotsekemera komanso zopatsa mphamvu kwambiri. Komabe, pali njira yabwino kwambiri yophikira keke yophika yamphaka ya Potato. Chinsinsi cha PP cha keke ya Mbatata

• Ma flat - oika makapu awiri.
• Tchizi chamafuta ochepa - 200 gr.
• Apple puree - 1 chikho.
• Cocoa ufa - supuni 3-4.
• Kusintha kwa phokoso la ramu kapena chakumwa (osasankha).
• Khofi wopangidwa kumene - 2 supuni.
• Cinnamon - supuni 1 imodzi.
• Ma apricots owuma - zidutswa 7 ndi msuzi wokazinga wocheperako zitha kutengera zomwe mumakonda, koma osafunikira.

Timalimbikitsa kuwerenga: Chinsinsi cha zakudya zam'nyumba tchizi casseroles.

• Thirani ma oat muma skillet otenthetsa ndikuwuma kwa mphindi pafupifupi 5. Muthanso kupukuta chimangacho paphewa ophika mu uvuni wofufuta kale.
• Onjezani sinamoni kwa ma flakes owuma, sakanizani zinthu.
• Mu chopukusira cha khofi kapena chosakanizira, gwiritsani ntchito oatmeal.
• Pogaya khofi. Kuti muchite izi, tengani supuni imodzi yazipatso.
• Thirani khofi ndi pansi. Inde, mumalandira supuni zopitilira 2, koma mutha kumwa khofi wotsalayi mosangalatsa.
• Mu mbale yakuya, phatikizani tchizi chamafuta otsika mafuta, applesauce ndikumenya ndi blender kapena chosakanizira. Mbatata zosenda zitha kutengedwanso kuchokera ku zipatso zina, malinga ndi kukoma kwanu.
• Onjezani ramu kapena zakumwa zonunkhira zomwe zimapangidwa ndi curd-zipatso zosakaniza.
• Onjezerani 2 tbsp ku mtanda. l cocoa. Ufa uyenera kukhala waukhondo, wopanda zina zowonjezera.
• Kenako, pang'onopang'ono poyambitsa, onjezerani oatmeal ndi sinamoni ndikubweretsa chilichonse ku misa yambiri.
• Nyowetsani manja anu ndi madzi ozizira (kuti osakaniza asamathere) ndikupanga makeke. Kenako yokulungira mu koko kuti azikonkhetsa.
• Ngati mukusankha kuwonjezera maapulo owuma, ndiye kuti choyamba muyenera kuyilowetsa m'madzi otentha kwa mphindi 30, kuwaza ndi kusakaniza ndi mtanda. Mapeyala nawonso pansi ndipo amawonjezedwa ndi unyinji.
• Ikani makeke ophika a Mbatata mufiriji kwa maola angapo.
• Mukatumikira, keke imatha kukongoletsedwa ndi, mwachitsanzo, madontho a chokoleti chakuda kapena shamond ya almond. Zakudya Zakudya Zamphaka

Chinsinsi chosangalatsa: Keke ya chakudya ya a Brownie.

Inde, kukoma kwa chakudya chotere cha Mbatata kumasiyanasiyana ndi mtundu wakale, womwe ambiri amazolowera. Komabe, Chinsinsi cha PP cha keke ya Mbatata sichili chokoma, chosavuta kukonza komanso chothandiza, makamaka kwa iwo omwe amatsatira zakudya komanso zakudya zabwino. Zabwino! Kodi mumakonda nkhaniyo? Dzipulumutseni nokha

Zakudya Zanyumba Zanyumba

• oat flakes - 40 gr. (4 tbsp. L.),
• mtedza (mtedza ndi walnuts) - 30 g.,
• yogurt yowala (ndi kukoma kulikonse) - 70 gr.,
• uchi - supuni (≈30 gr.).

• apulo (mutha kugwiritsa ntchito apulo okonzedwa okonzeka) - 150 gr.,
• tchizi wopanda mafuta kanyumba - 200 gr.,
• yogurt yowunika - 100-130 gr.,
• mkaka watsopano kapena wowiritsa - kapu (200 ml.),
• edible gelatin - 10 g.,
• uchi - supuni (≈30 gr.),
• shuga ya vanilla - kulawa (zikhadabo zingapo).

• Kuphatikiza apo, mafuta ochepa azamasamba amafunikira kuti mafuta amkati azikhalapo.
• M'malo mwa uchi, wokoma wina ndiwofunika monga wokoma kwa kanyumba tchizi soufflé, ndipo nthochi imakhala yolowa m'malo mwa apulo (tengani pang'ono ndi iye ndipo muyenera kungowaza ndi mbatata zosenda).

• Kutuluka: makeke 4.
• Nthawi yophika - mphindi 40 + nthawi yozizira (maola 1.5-2).