Mkatewu ndi maziko abwino a zakudya zotsika kwambiri za carb. Pa 0,5 kg. malonda ake amangokhala 4.2 g. chakudya ndi 19,3 gr. mapuloteni. Kuphika ndikosavuta komanso mwachangu kwambiri, kuphika nthawi imodzi.
Mkate woyamba pamndandanda wazakudya cham'mawa kapena chamasana, maziko azakudya zingapo, kuwonjezera msuzi komanso kuthekera kukhala ndi chakudya pakati pa chakudya. Zabwino kwambiri zoseweretsa.
Zosakaniza
- Curd 40%, 0,5 kg .;
- Ma almond ozungulira, 0,2 kg .;
- Mapuloteni osakanikirana ndi mulingo wosalowerera, 0,1 kg .;
- Mbeu zodzala ndi nthomba, 3 supuni;
- Mbewu za mpendadzuwa, 60 gr .;
- Ground flaxseed, 40 gr .;
- Oatmeal, 20 gr .;
- Mazira 6;
- Soda, supuni 1;
- Mchere, supuni 1/2.
Mtengo wazakudya
Mtengo woyenera wathanzi pa 0,5 kg. malonda ndi:
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 271 | 1131 | 4,2 g | 18,9 g | 19.3 gr. |
Njira zophikira
- Asanayambe kuphika mtanda, muyenera kuphika uvuni yophika mpaka madigiri 180 (mawonekedwe opangira). Kenako muyenera kuthyolako mazira mu kanyumba tchizi, mchere ndikumenya ndi chosakanikirana 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, isayake, ndipo mbali inayo, imaphika bwino.
Ngati ndi kotheka, sinthani kutentha kapena nthawi yophika.
- Tsopano kutembenukira kwa ziuma zadza. Tengani ma amondi, ufa wa mapuloteni, oatmeal, plantain, flaxseed, nthanga za mpendadzuwa, koloko ndi kusakaniza bwino.
- Onjezani zosakaniza zouma kuzinthu zambiri kuchokera pa gawo 1 ndikusakaniza bwino. Chonde dziwani: pakuyesaku pasakhale mapapu, kupatula, mwina, mbewu ndi mbewu za mpendadzuwa.
- Gawo lomaliza: ikani mtanda mu mkate ndipo muzipangika 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 wophika kumene womwe wangotulutsidwa mu uvuni nthawi zina umawoneka pang'ono. Izi ndizabwinobwino. Choyeneracho chiziloleredwa kuziziritsa kenako ndikuchichiritsa.
Zabwino! Khalani ndi nthawi yabwino.
Source: //lowcarbkompendium.com/eiweissbrot-4591/
