Chidwi chanu chimapatsidwa mkate watsopano, womwe umadziwika ndi kukoma kosaneneka. Kuphatikizikako ndikuphatikiza ndi nthangala zokongoletsa za chiya, nthanga ya mpendadzuwa, komanso malembedwe athanzi a nthangala za nthochi zokula.
Zambiri mwa zosakaniza zoterezi zitha kugulidwa kumsika wokhazikika, ndipo zina, sizachilendo, zimagulitsidwa mwachindunji pa intaneti. Tikufunirani nthawi yosangalatsa kukhitchini ndipo tikukhulupirira kuti zotsatira zake zidzakhala kukoma kwanu!
Zosakaniza
- Mazira 5;
- 40% kanyumba tchizi, 0,5 makilogalamu .;
- Ma almond ozungulira, 0,2 kg .;
- Mbewu ya mpendadzuwa, 0,1 kg .;
- Mbeu za Chia, 40 gr .;
- Husk wa mbewu za psyllium, 40 g.;
- Coconut ufa, 20 gr .;
- Mchere, supuni 1;
- Soda yophika, supuni 1 imodzi.
Kuchuluka kwa zosakaniza kumatengera magawo 15. Kukonzekera kwa zigawo zonse komanso nthawi yophika bwino kumatenga pafupifupi mphindi 15 ndi 60, motsatana.
Mtengo wazakudya
Mtengo woyenera wathanzi pa 0,5 kg. malonda ndi:
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 252 | 1055 | 4,2 g | 18,8 g | 14,6 gr. |
Njira zophikira
- Khazikitsani uvuniyo ngati madigiri a 195 (kutentha ndi kutsika pang'ono) kapena madigiri 175 (mawonekedwe opangira).
- Menyani mazira mu mbale yowotchera, onjezani tchizi ndi mchere, kumenya ndi chosakanikirana ndi dzanja mpaka poterera.
- Phatikizani padera zosakaniza zonse zowuma: ma amondi, chia, mpendadzuwa, plantain, ufa wa coconut ndi koloko.
- Onjezani zigawo kuyambira pandime 3 mpaka misa kuchokera pa gawo 2, kumenyedwa ndi chosakanizira ndi dzanja kuti apange mtanda wa mkate.
- Tengani mbale yophika buledi, iduleni ndi pepala lapadera kuti chinthu chotsirizidwa chisamatirire ndipo chitha kuchotsedwa mosavuta pa nkhungu pambuyo pake.
- Thirani mtanda mu mbale yophika ndikutsuka.
- Siyani mu uvuni kwa mphindi 50-60 mpaka kutumphuka kwamkaka kumawonekera.
- Ikani mkatewo muchikombole ndipo mulole kuti kuzizire musanadule. Pamwamba pa mkate padzakhala crispy, ndipo crumb izikhala yofewa komanso yokoma kwambiri. Zabwino!
Source: //lowcarbkompendium.com/low-carb-chia-sonnenblumen-brot-8028/
