Amapancake ayinketho eguquguqukayo , emnandi , futhi ewusizo kunoma yisiphi isidlo sosuku. Le recipe yamapancake enamakhalori aphansi ayigcini nje ngokonga ngenxa yezithako zayo ezilula, kodwa futhi iphelele kulabo abafuna ukubuka umzimba wabo ngaphandle kokulahlekelwa ukunambitheka. Ukuze sandise le recipe, sizochaza isinyathelo ngasinye ngokuningiliziwe, sengeze izincomo , ukuhlukahluka , kanye nezinzuzo zokudla okunempilo . Lungela ukujabulela amapancake afanele noma yisiphi isenzakalo!
Izithako ezidingekayo zama-pancake anekhalori ephansi
Lezi zithako zilula futhi kulula ukuzithola kunoma iyiphi isitolo esikhulu. Zilungele futhi labo abafuna iresiphi elula nenempilo.
- 200 amagremu kafulawa 000: Ungayifaka esikhundleni sikakolweni ophelele noma ufulawa we-oatmeal ukwandisa okuqukethwe kwe-fiber.
- 3 abamhlophe beqanda: Abamhlophe banamafutha amancane futhi bacebile ngamaprotheni. Ungasebenzisa futhi amaqanda aphelele uma ufuna ukuthungwa kwe-creamier.
- 1 ingilazi yobisi olunamafutha: Kungenzeka futhi ukusebenzisa ubisi lwezitshalo olufana ne-alimondi, i-oat noma ubisi lukakhukhunathi olungenashukela.
- 1 ithisipuni kasawoti: Isici esibalulekile sokuthuthukisa ukunambitheka kwama-pancake amnandi.
- 3 wezipuni amafutha omnqumo: Lesi sithako sihlinzeka ngamafutha anempilo. Uma ukhetha ukunciphisa ama-calories nakakhulu, sebenzisa isifutho sokupheka.
Izinyathelo zokulungiselela inhlama ye-pancake enekhalori ephansi
Ngokulandela lezi zinyathelo ngokucophelela, uzothola inhlama elula , efanayo , futhi engenamaqhubu :
- Ukulungiswa kwe-base mix: Faka amaqanda amhlophe, ufulawa nosawoti endishini enkulu. Sebenzisa isandla noma i-mixer kagesi ukuze uhlanganise kuze kube bushelelezi.
- Ukufakwa kobisi: Faka ubisi kancane kancane ngenkathi uqhubeka ushaya. Lokhu kuvimbela ukwakheka kwezigaxa. Ingxube kufanele ibe uketshezi, kodwa kungabi uketshezi kakhulu.
- Ukuphumula kwenhlama: Vumela ingxube iphumule Imizuzu ye-20. Lesi sikhathi sivumela ufulawa ukuba uphuze kahle futhi uthuthukise ukuthungwa kwama-pancake.
- Ukushisa i-pan: Sebenzisa ipani elinganamatheki noma ipani. Shisisa phezu kokushisa okuphakathi, ukuxubha kancane ngamafutha omnqumo noma usebenzisa isifutho sokupheka ngaphandle kokwengeza ama-calories angadingekile.
- Ukulungiswa kwama-pancake: Thela i-ladleful encane yengxube epanini elishisayo. Phuma inhlama ukuze wenze i-pancake encane. Pheka kuze kube yilapho imiphetho iqala ukuxebuka futhi iphenduka ngokucophelela. Pheka ngakolunye uhlangothi kuze kuqine, ugweme uku-brown ngokweqile.
Izinhlobonhlobo zokudala nezinempilo
Amapancake amnandi kakhulu futhi angenziwa ngokwezifiso ngokuthanda kwakho:
Izinketho ezinomsoco
- Ukugcwaliswa kwenkukhu nesipinashi: Hlanganisa inkukhu echotshoziwe nesipinashi esigayiwe kanye noshizi we-ricotta onamafutha aphansi.
- I-zucchini egayiwe: Faka i-zucchini enhlanganisweni ukwandisa okuqukethwe kwe-fiber.
- isaladi esisha: Khonza ama-pancake ngesaladi katamatisi, i-arugula kanye noshizi omusha.
Okukhethwa kukho okumnandi
- Izithelo ezintsha kanye neyogathi: Phakamisa ama-pancake ngama-strawberries, ama-blueberries noma izingcezu zebhanana kanye neyogathi encane engenalutho.
- Ujamu okhanyayo: Khetha ukujamu okunoshukela omncane njengokuphelezelwa.
- Uju noma isiraphu ye-agave: Ukuthinta okulula kobumnandi obuhlanganisa kahle.
izinzuzo zokudla okunomsoco
Ukwenza ama-pancake anama-calorie aphansi kunezinzuzo eziningi. Acebile ngamaprotheni ngenxa yamaqanda amhlophe nobisi. Uma ukhetha ufulawa kakolweni ophelele, ufaka i-fiber ekudleni kwakho, okusiza ekugayweni kokudla . Ngaphezu kwalokho, ukusebenzisa uwoyela womnqumo noma ezinye izindlela ezingenamafutha kunciphisa ukudla kwakho okunamafutha agcwele.
Ukufaka lezi zinhlobo zama-pancake ekudleni kwakho kungaba kuhle kakhulu ekugcineni ukudla okulinganiselayo, njengoba ziwumthombo omuhle kakhulu wamandla ngaphandle kwama-calories amaningi ezindlela zokupheka. Uma ungathanda imibono enempilo eyengeziwe, ungangabazi ukubheka isihloko esithi " Ama-pancake Anempilo Nalungele Ukudla ."
Lawa ma-pancakes ayindlela enhle futhi elinganiselayo kulabo abafuna ukunakekela impilo yabo ngaphandle kokuyeka injabulo yokudla okuhle. Linga ngokuhlukile nokugcwaliswa okuhambisana nokuthandayo nezidingo zakho. Jabulela ukuzinakekela!