Nutrition Highlights (pakushanda)
Calories - 395
Fati - 10g
Carbs - 64g
Maprotheni - 18g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 2
Zvose mapapiro nemarangi zvinotapira mavhitamini C , uye kudya zvakapfuma mu vitamine C kunogona kubatanidzwa nehutachiwana hwehutano hwekenza senzombe, mukono, sophagus, chikafu, chifuva, uye chibereki. Kudya zvokudya zvekudya zvakakwana nemichero nemiriwo ndiyo nzira yakanakisisa yekuona kuti uri kusangana zuva rega rega rinokurudzira mavitamini nemaminerari.
Muchero wegorosi izere phytochemicals kusanganisira naringenin, limonin, beta carotene, uye lycopene. Oranges yakazara mu potassium, folate, uye vitamini A, uye dzinosanganisira flavanoid inozivikanwa se hesperetin.
Muchero wemichero inowanzova chibereko chinorwadza, saka chidimbu ichi chinosanganisa nemakoma anotapira, pamwe nemiti inonzi citrus inobatwa zvinyoro muhovhoni nechishuwo cheshuga tsvuku kuti icheke kunhuvira kunorwadza. Shumira nekamuki, yakakodhi yogurt uye granola yakagadzirwa. Ndapota cherechedza kuti mazambiringa anokwanisa kusangana nemimwe mishonga, saka chengeta nachiremba wako kana mudyistri usati wadya mazambiringa.
Zvimwe
- 1 guru ruby mazambiringa
- 1 svondo orange
- 1 tablespoon tsvuku shuga
- 2 makapu ari pasi-fat fat yogurt
- 1 teaspoon uchi
- 1/2 mukombe homemade granola, yakadai seiyi
- almond and buckwheat applesauce granola
Kugadzirira
- Preheat oven kusvika 425F.
- Mukuru (ona chinyorwa pasi apa) mazambiringa nemarangi, aparadzanise zvikamu kubva pamiti (isa maji kuti zvidimbure kumusoro), uye uise zvikamu zvive mubiki kubika.
- Fukisa shuga yakasviba pamusoro pemakungu e-citrus uye gadzira kwemaminitsi gumi, kana kusvika shuga ikangosvibirira mumuviri we-citrus. Rega kupora kwemaminitsi mashanu.
- Gurai yogurt pakati pembiya mbiri. Gurai huchi pakati pembiya mbiri uye simudzirai mu yogurt.
- Tambanudza imwe neimwe ndiro ye yogurt nehafu yezvimedu zvakakangwa uye 1/4 mukombe granola. Spoon chero yakasara juisi yemucrosi kumusoro.
Kuwedzera Kunoshandiswa uye Kusiyana
Inzwa wakasununguka kupatsanidza huchi kune imwe inotapira yaunenge uine nayo, yakafanana nemaple syrup.
Kubika uye Kushumira Mazano
Kuti ufare unofambisa pahurukuro, chengetedza michero yakagadzikana muzinga uye ushamwari mumoto unovhenekera kana mumoto. Sirai kubva pamucheto wakatsetseka pamucheto wegasi uye mugumo wepamiti yega roga. Zvadaro sarudzai mapapiro emuti mumwe nomumwe muhafu ye "equator." Blot the halves citrus necheputi peputi kuti ubvise hunyanyisa. Isa panzvimbo yekubheka peji uye usasa hafu imwe neimwe nehukira tsvuku. Isa munzvimbo inenge 425F yevheni kana yemiraira kwemaminitsi 7 kusvika ku10 kana kusvika shuga yanyunguduka muchero. Shandisai citrus munharaunda ine rutivi rweg yogurt.
Kukudza michero yemuchero ndiko kubvisa ganda, pith, membrane, uye mbeu, nekuparadzanisa zvikamu zvaro.
Kuti uite izvi, bvisa migumo miviri yezvibereko. Simira chibereko kune rumwe rutivi uye nechepamhi inopinza serudzi, bvisai peel uye pith mumakumbo makuru, kutevera pasi mutsara wezvibereko panzvimbo yekucheka zvakananga pasi. Shandura chibereko uye dzokorora kusvikira yese yega ichibviswa uye une jira, yakajeka yakasanganiswa.
Bata rutivi rwebhodhoro kuti ubate chero majisi uye ugochera zvikamu kubva pakati pezvitsvuku zve membrane. Bvisa mbeu ipi neipi. Paunenge wapatsanidza michero yose, shandisa chero jisi yakasara kubva pithy core kupinda mundiro.