Chakudya cham'mawa chimadziwika kuti ndicho chakudya chofunikira kwambiri patsiku. Sindingavomereze mawu awa. Kwa ine, chakudya cham'mawa chimadalira kwambiri patsiku langa. Pali masiku omwe sindikufuna kudya nditadzuka, ndipo pali masiku ena omwe ndidzakhale osangalala kudya chilichonse chomwe ndimapatsidwa kadzutsa.
Popeza ndimakonda kumvera thupi langa, mwamwayi, sindilimbananso nawo ndipo ndimadya ndikakhala ndi njala. Pazakudya zochepa pakati pa chakudya, ndimakonda kugwiritsa ntchito mkate wowoneka bwino, wosavuta kwambiri. Itha kuperekanso chakudya cham'mawa mwachangu. Zothandiza kwa iwo omwe safuna kudya kwambiri m'mawa ndikonda zakudya zazing'ono.
Zolemba zanu za mkate zitha kukhalanso chakudya chanu chopepuka kapena chofufumitsa.
Ndimakonda kudya nawo tchizi chokoleti, ndikuwonjezera zitsamba. Ngati mumakonda zakudya zotsekemera, mutha kusankha ma calorie marmalade kapena nutella ngati yowonjezera.
Zosakaniza
- Supuni 8 za mbewu za fulakesi;
- Supuni 6 zamadzi;
- Chidutswa chimodzi cha mchere;
- Supuni 1 ya nthangala za sesame.
Zosakaniza ndi za 4 servings.
Mtengo wamagetsi
Zopatsa mphamvu za calorie zimawerengeredwa pa 100 magalamu a mbale yomaliza.
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 311 | 1301 | 1.2 g | 25.9 g | 10,9 g |
Kuphika
- Choyamba muyenera kudula bwino supuni zinayi za flaxseed, gwiritsani ntchito chopukutira khofi kapena chida china chomwe chilipo. Ngati nyumbayo ili ndi ufa wamba wa flaxse, mutha kumugwiritsanso ntchito, simukuyenera kupera flaxseed.
- Tsopano sakanizani ufa wosakanizika ndi madzi, ndikuwonjezera mchere pang'ono kuti mulawe.
- Ikani mtanda wophika pamapepala ophika, kuphimba ndi pepala lina ndikuwotchetsa mtanda kuti ukhale mkate wapamwamba wama carb.
- Tili ndi masikono ozungulira mkate ndi galasi. Zachidziwikire, mutha kusankha mtundu wina wa mkate wanu wabwino. Tsopano kuwaza mkate ndi nthangala za sesame ndikuphika kwa mphindi 5 mu microwave pamphamvu kwambiri.
- Sangalalani ndi mkate ndi kanyumba tchizi ndi zitsamba kapena kudzazidwa kwanu.
Mkate wokonzedwa wotsika-wamoto wotsika
