Banana chingwa

Banana chingwa chikafu chinonaka chakanakira kudya kwemangwanani kana chikafu. Zvinofanira kutaurwa kuti, kunyange zvazvo inonzi "chingwa", iyo yakawanda yekeke yesiponji. Izvo zvinongedzo, sezvauchaona, zvine hutano hwakakwana.

Isu takapa hupfu huviri hwakasiyana, asi iwe unogona kugara uchigadzirisa kune zvaunoda kana zvinoenderana nezvauinazvo kumba. Chinhu chimwe chete chinoitika nemukaka, unogona kushandisa muriwo (maarumondi, oats, soy, mupunga ...) kana mhuka yakasvibiswa.

Panyaya yenzungu, takasarudza mamwe walnuts kuti tipe "brownie" kubata. Kana iwe uine allergic kana usingadi muchero wakaoma, uchinje kune imwe kana usawedzera chero. Iwe unogona kuwedzera yakasviba chokoreti chips kana zvidimbu zvebhanana.

Chingwa chinenge chave nemushonga wakasiyana nezvawajaira nekuti hatishandise mbiriso, asi tinokuvimbisa kuti chinonaka uye chinonyungudika mukanwa mako.

Neimwe nzira, isu tinogara tichiguma nemabhanana 3-4 akaibva agara pakaunda yedu yekubikira. Plantains dzakanyanya kuibva kuti dzidye, asi dzakakwana pakubika. Iwe unoziva chirevo chinoti: "kana hupenyu hunokupa mabhanana akaibva, ita chingwa chebhanana".
Ripe plantains kurota pachingwa chebhanana uye vanogadzira yakanakisa vhezheni kunze uko. Ichi chingwa chebhanana chakanyorova, chakakora, uye chizere nekunaka.

Nekuti zvine hutano?

Iyi kamukira inogadzirwa ne100% yehupfu hwegorosi, kusiyana nemabikirwo echingwa ebhanana anoshevedza hupfu hwakanatswa uye shuga yakawanda yakagadzirwa.

Uyezve, zvinotapira neuchi kana mupunga wemepu, izvo zvinopa zvimwe zvinovaka muviri izvo shuga chena isingaite. Zvakare, iyi resipi inoda huwandu hunonzwisisika hwemafuta asina kucheneswa pachinzvimbo chetsvimbo yakazara yebhota (tinogona kusarudza pakati pemhandara yekokonati mafuta, mamwe mhandara yemafuta emuorivhi kana mafuta emiriwo).

Sezvatinoona, iyi resipi ine hunhu hwakawanda hwekudzikinura, chikuru ndechekuti hachizotumire mazinga eshuga yeropa kubva pakutonga.

Iri resipi rinoshandisa zvakajairika zvinhu. Iko hakuna zvinotapira zvekugadzira kana chimwe chinhu chisina kujairika pano. Iyo inewo hutano hwakanyanya sezvo inogadzirwa isina mafuta, yakaderera mushuga uye yakatenderedza 100 macalorie pachidimbu. Uye chekupedzisira, inonaka zvinoshamisa. Kana zvinhu zvakabikwa zvichinzi "ane hutano," hazvinakidze zvakanyanya. Zvisinei, hapana angafungidzira kuti chingwa chebhanana ichi.

Inokurudzirwa mumhando dzose dzekudya zvine utano, kunyange zvazvo keto kudya kungave kusina kukodzera nekuda kwekudya kwayo makhahydrates. Nekudaro, yakanakira vatambi vari kuzoita nhamburiko huru inotsigirwa nekufamba kwenguva, senge marathon kana triathlon. Zvechokwadi, ihwowo nzira yakakodzera yekudzivisa kudya uye kudya michero nenzira yakasiyana.

Matipi

Heano mamwe emazano angu epamusoro ekuita kuti chingwa chako chebhanana chibude chakakwana:

• Shandisa mabanana akaibva zvakanyanya. Kana bhanana raibva, rinotapira, rinoita nyore kukuya, uye kutapira kwaro rinowedzera kuchingwa.
  Mano ekuibva mabhanana nekukurumidza kuisa mabhanana (pasina ganda) pabiki uye kubika kwemaminetsi anenge 6-8, kusvikira ganda rekunze rasviba.
• Para chitoro, chingwa chebhanana chicharamba chichidziya kwekamuri kwemazuva matatu kusvika ku3. Kana tichida kuiomesa nechando, tinoirega ichitonhora zvachose uye tozoichengeta mumudziyo usingapindi mhepo kana bhegi rakachengetedzwa mufiriji kwemwedzi mitatu. Rega zvinyunguduke patembiricha yemumba usati washumira.
• Tevera resipi. Nzira yakanakisa yekuve nechokwadi chekubudirira kwechingwa chebhanana chine hutano ndechekutevera resipi uye kushandisa izvo zvinongedzo sezvakanyorwa.
• Ita shuwa kuti mazai ari pakamuri tembiricha. Kana mazai achinyanya kutonhora, tinoisa pangozi kuti bhotela rigadzikane. Kuunza mazai kune tembiricha yekamuri, ingoaisa mundiro yemvura inodziya kwemaminitsi 3-5 usati washandisa.
• shandisa mukaka wakakwana kana 2% Greek yogati. Yogurt ine mafuta mashoma inobatsira kuchengetedza mwando muchingwa chebhanana ichi. Kana tichida chingwa chebhanana chinotapira, tinogona kushandisa vanilla Greek yogati. Kana tisina yogati, tinogona kushandisa sour cream!
• Shandisa fresh baking soda. Kana soda yakabikwa inopfuura mwedzi mitatu, inokurudzirwa kutenga imwe itsva yemigumisiro yakanaka yekubika.
• Usanyanya kusanganisa batter. Kunyanya-kusanganisa batter kuchagadzira chingwa chakaoma chebhanana. Tinongoda kusanganisa kusvikira zvigadzirwa zvabatanidzwa.
• Edza zuva rinotevera. Bhanana chingwa chinogara chiri chakanakisa zuva mushure mekunge wabika, sezvo shuga inosunungurwa uye chingwa chinova chinotapira. Zvisinei, tingasagara kusvikira zuva rinotevera.
• Ichi chingwa chebhanana chine utano chinotonhora zvakanaka. Isu tinongoiputira mupurasitiki, tozoisa mualuminium foil uye pakupedzisira tinoiisa mubhegi rinoshandiswa zvakare kana bhegi rakachengeteka mufiriji mukati memwedzi mitatu. Tinozonyura patembiricha yemumba kana tagadzirira kudya. Isu tinogona zvakare kuomesa zvidimbu zvega zvega zvechimbichimbi kuti zvibatiswe nekukurumidza.

Unogona kuenda vegan?

Chero bedzi isu tichishandisa isiri-mukaka yogati, iyo yekubikira ndeye yakasikwa vegan. Mamwe mavheji anoshandiswa kushandisa yavo yega yega vegan Greek yogurt pavanenge vachiita iyi kamukira, asi inoshanda zvakanaka neyakajeka isiri yeGreek yogurt zvakare.

Kunyangwe coconut mukaka yogurt, cashew yogurt, soy yogurt uye almond mukaka yogurt inogona kushandiswa zvinobudirira. Saka tinogona kunzwa takasununguka kushandisa chero mhando.Tinokwanisa kutochinja flavour kana tichida. Tinogona kushandisa sitirobheri, peach kana kunyange blueberry yoghurt kuti tipe kubata kusinganzwisisike uye kunonakidza kwekunaka.

Uye kana tisina yogati kana kuti tikasada kuishandisa, tinongowedzera bhanana kumakapu maviri tosiya yogati zvachose. Kunhuhwirira nenzira iyi kuchave kwakanyanya uye kuchava nekrimu shoma. Ichavawo shoma muprotein nemafuta. Zvisinei, ichave yakangonaka uye ichava chikafu chine utano kumhuri yose.