Nutrition Highlights (pakushanda)
Maoriro - 298
Fati - 8g
Carbs - 50g
Protein - 10g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 3 (4 mascake + 4 apple zvimedu)
Gira mapekeki aya akakwirira kuti ushuke-ushamwari hwekudya mangwanani-ngwanani kurapa. Havasi kure kure nemarudzi akasiyana-siyana-pane kungochera nemapupa mashomanana ehuteti yakanyunguduka, tiri kushandisa tad chete yekubika pasi sinamoni uye ginger inotapira maapuro matsvuku. Izvi zvinobatsira kuchengetedza mafuta zvakaderera pasi, izvo zvinotadzisa kuvhara pakati pemudumbu mako uye esophagus (inozivikanwawo kuti yako pasi esophageal sphincter) kubva pakurega asidi kuburikidza. A kusasa uchi, izvo zvitsvakurudzo zvekutanga zvinogona kubatsira pakunatsa kupisa moyo, kunopedza kudya.
Zvakakoshawo kutarisa kuti mapapake aya anogadzirwa neupfu hwakakwana hwegorosi, iyo inobatsira kutarisa chero upi hupi hwehushonga kubva kune zvimwe zvigadzirwa. Iko yakaoma kunyange zvakadaro, saka yakabatanidzwa nehuwandu hwakaenzana hwehupfu hwechinangwa-chese kuchengeta pancake pamusika wefriffier. Zvose zvinowanzobatsira kubvisa asidi, zvichibatsira kudzivirira kupisa mwoyo.
Zvimwe
- 1/2 mukombe wose-gorosi upfu
- 1/2 mukombe wose-chinangwa choupfu
- 1 supuni 1 shuga
- 1 teaspoon baking powder
- 1/4 teaspoon munyu
- 1 mukombe mafuta-asina mukaka
- 1 mazai makuru, arohwa
- 2 tablespoons avocado, mashed
- 1 tablespoon mvura
- kwete-tambo kubika spray
- 1 tablespoon unsalted bata, yakanyauka
- 1 huru red apple inonaka
- 1/2 teaspoon pasi ginger
- 1/2 teaspoon pasi sinamoni
- 2 tablespoons mvura
- 1.5 maspuniki uchi, akaparadzaniswa
Kugadzirira
- Gadzirai zvakaoma zvinoshandiswa (upfu hwakakwana-gorosi, furawa yose-chinangwa, shuga, kubika kubika, uye munyu) mune mukombe kadiki.
- Dhonzai pamwe nemiti inonyorera (mukaka, zwi, avocado, uye mvura) mune imwe ndiro yakadaro, ewedzera kune zvakaoma zvinoshandiswa uye gadzirai kusvikira zvakanaka.
- Svina pani huru uye isina-tambo kubika spray uye kupisa pamusoro pepakati-midzi moto. Spoon pancake batter mupani, mafuraji maviri pasi pepake, uye yakanamatira kusvika muchitenderera chakakomberedza. Ita maminetsi maviri kusvika pamasere kune rumwe rutivi uye imwe imwe miniti kune imwe, kusvikira zvigaro zvendarama.
- Apo panikeke dziri kubika, dzomukati uye zvakanyatsopeta apulo mumapanga gumi nemaviri. Muchidimbu, dururira bhotela pamusoro pezvidimbu uye usanganise ne ginger nesinamoni.
- Gadzira mapepa eaple mune imwe pani uye gadzira pamusoro peirimi mirimu kwemaminitsi 3-5, kusvikira zvishoma zvishoma. Wedzera mvura iri pakati.
- Gadzira 4 mapekeki pahote uye kumusoro nemapulo akabikwa. Fukidza ne 1/2 teaspoon uchi uye unakidzwe.
Kuwedzera Kunoshandiswa uye Kusiyana
Tinokurudzira kuti ushandise mukaka wekombe husina mafuta panzvimbo yemukaka wakazara kana mukaka kushandiswa kune zvikonzero zviviri. Chokutanga, zvakaderera-mafuta zvakasiyana-siyana zvinobatsira kuchengetedza mafuta ose ezvakagadzika kurutivi rwezasi, izvo zvakakosha pakudzivirira kuora mwoyo. Chechipiri, inopa mapuroteni akawanda kupfuura dzimwe mukaka zvakadai semarmond kana soy mukaka. Zvisinei, kana iwe usingakwanisi kunwa mukaka wemhou, inzwa wakasununguka kutengesa kunze kwemafuta asina kunyorera maarmond kana soy.
Kana zvasvika kune maapuro, tambira kune zvitsvuku zvakadai segala, tsvuku tsvuku, uye fuji.
Zvinotapira uye hazvisati zvichishandiswa pakubika, asi maapuro matsvuku anowanzoita tart uye acidic saka usashanda pamwe chete kune avo vane mwoyo.
Uye heino shanduro iri nyore yekunatsa kwakanaka: kana iwe uchiripo, shandisa kaviri muwandu weginger ganda itsva panzvimbo yevhu.
Kubika uye Kushumira Mazano
Pamusoro pezvokudya zvako newaini yakashata-mafuta panzvimbo yekuti kana kuwedzera pauchi.
Kune humwe hutsvakurudzo hwepakutanga hunoti hukama huri hutano hwakanaka hwebhakitiriya uye huchidzikisa kuora mwoyo. Zvokudya zvakadai sehutsika-mafuta mafuta yogurt zvinobatsira kuti uwane microbiome ine utano.
Iwe unogonawo kuedzwa kuti unakidzwe nekudya chamangwanani nefivha yekasefa, tei, kana jisi. Zvinosuruvarisa izvi izvi zvose zvinonzi zvinokonzera kupisa mwoyo. Pane kudaro, unogona kuedza kofi ye decaffeinated kana kuti inonyorera chamomile tei-haisi nguva dzose inokonzera kuora mwoyo, kunyanya kana iwe uchiramba uchishumira hukuru kune imwechete yemaawa masere.