Uma ufuna iresiphi ehlanganisa impilo nokunambitheka, ufike endaweni efanele. Ukudla okunempilo akusho ukudela injabulo yokujabulela ukudla okumnandi. Kulesi sihloko, sizokufundisa iresiphi yenhlama yama -pancake amnandi enamakhalori aphansi , ephelele uma udla ukudla okunempilo noma ufuna nje ukugcina indlela yokuphila enempilo.
Kungani ukhetha ama-pancake anekhalori ephansi?
Ama-pancake endabuko avame ukuba nama -calories amaningi ngenxa kafulawa omhlophe, ushukela ocolisisiwe, nebhotela. Kodwa-ke, ngezinguquko ezimbalwa, singaguqula lokhu kudla kube yindlela enempilo , efanele labo abafuna ukudla okunempilo. Iresiphi yethu inama-calories aphansi, kulula ukuyilungisa, futhi okuhle kunakho konke, ungayijabulela ungenacala!
Izithako ezidingekayo
Ukuze ulungiselele lawa ma-pancake amahle, uzodinga izithako ezilandelayo:
- 200 amagremu 000 kafulawa: Isetshenziselwa isisekelo senhlama. Uma ufuna inguqulo enempilo nakakhulu, ungayifaka esikhundleni sayo oatmeal noma ukolweni ukuze wengeze i-fiber eyengeziwe ekudleni kwakho.
- 3 amaqanda amhlophe: Banciphisa i ama-kilojoule namafutha uma kuqhathaniswa nokusetshenziswa kweqanda lonke, ngaphezu kokuhlinzeka ngenani elihle amaprotheni.
- 1 ingilazi yobisi lwe-skim: Ungasebenzisa ubisi lwe-alimondi nanoma yisiphi esinye isiphuzo esisekelwe esitshalweni uma ukhetha inketho engenalo ubisi.
- 4 wezipuni liquid sweetener: Lungisa ubuningi ngokuthanda kwakho. Izinketho ezifana ne i-stevia ewuketshezi Zilungele ukugcina ama-calories ephansi.
- 3 wezipuni zamafutha omnqumo: Lesi sithako esibalulekile sihlinzeka ngamafutha anempilo abalulekile emzimbeni.
Isinyathelo ngesinyathelo sokulungiselela
Landela le miyalelo elula ukuze ulungiselele ama-pancake akho amnandi anama -calorie aphansi :
- Endishini enkulu, hlanganisa abamhlophe beqanda nofulawa kanye ne-sweetener.
- Faka ubisi kancane kancane ngenkathi uqhubeka uxuba, kuze kube yilapho uthola inhlama elula engenazigaxa.
- Shisisa ipani elincane le-nonstick noma i-pancake pan. Uma ungenayo i-pan yokuthosa efanelekile, qiniseka ukuthi uyayixubha ngamafutha omnqumo amancane ukuze uvimbele ama-pancake ukuthi anganamatheli.
- Ukusebenzisa i-ladle encane, uthele ingxenye ye-batter epanini bese uyitshekisa ukuze wenze i-pancake ibe mncane ngangokunokwenzeka.
- Pheka kuze kube yilapho inhlama iqinile futhi uphendule ngokucophelela ukupheka ngakolunye uhlangothi.
Lawa ma-pancake akhiqiza cishe iziphako ezingu-8 futhi angagcinwa efrijini kuze kube izinyanga ezintathu, okwenza kube lula ukuba nawo noma nini lapho ufuna isidlo sasekuseni noma ukudla okulula okusheshayo nokunempilo .
Imibono yokugcwalisa okunempilo
Enye yezinto ezinhle kakhulu ngama-pancake ukuthi ungawaguqula ngendlela oyithandayo. Nazi ezinye zezindlela zokugcwalisa ezinempilo ezizohambisana kahle nale recipe:
- Ushizi we-Skim: Inketho yakudala enikeza ukhilimu namaprotheni.
- Ijamu engenashukela: Ukuze uthole ukuthintwa okumnandi nokunezithelo.
- Izithelo ezintsha: Engeza izingcezu zikabhanana, ama-strawberry, ama-blueberries noma i-kiwi ukuze uthuthukise. amavithamini kanye nama-antioxidants.
- I-yogurt cream: Hlanganisa iyogathi yemvelo ne-vanilla essence encane kanye ne-sweetener ukuze uthole ukugcwaliswa okulula nokumnandi.
Amathiphu engeziwe omphumela omuhle kakhulu
Ukuze uthole imiphumela emihle kakhulu, khumbula lawa macebiso :
- Vumela inhlama iphumule cishe imizuzu engu-15 ngaphambi kokupheka. Lokhu kuzovumela izithako ukuthi zihlangane kangcono futhi zengeze i-fluffiness kuma-pancake akho.
- Uma ubheka ukwandisa okuqukethwe kwamaprotheni, ungangeza isipuni se amaprotheni powder Ekuhlanganiseni.
- Uma amanye ama-pancake enamathela ekuqaleni, ungadangali, kuvamile ukuthi i-pancake yokuqala ingabonakali iphelele.
Ngale recipe, ungajabulela ama-pancake amnandi ngaphandle kokulimaza ukudla kwakho noma ukuzibophezela endleleni yokuphila enempilo.