Ambiri a ife timapembedza zinthu zabwino. Koma kawirikawiri, maswiti osiyanasiyana ali ndi makilogalamu ambiri, omwe, mwachibadwa, alibe zotsatira zabwino pa chiwerengero chathu. Ndiye kodi kutanthauzanji kusiya moyo wosangalala? Ayi ndithu. Tsopano ife tikuuzani inu maphikidwe a zochepa zamchere zowonjezera.
Manyowa otsika kwambiri a kalori
Zosakaniza:
- matenda a shuga a kokonati ayisikilimu pa fructose - 150 g;
- yoghurt yachilengedwe 0% mafuta okhutira - 100 ml;
- zouma zouma popanda dzenje - 50 g;
- Zosweka zouma - 20 g.
Kukonzekera
Mu blender mbale, malo ayisikilimu, yogurt ndi theka nthanga. Ife timamenya zonse mu misa yofanana. Timafalitsa mu okonzeka kremanki, ndipo kuchokera pamwamba timakongoletsa ndi zouma zouma ndi mtedza. Zowonongeka, koma kuchokera kuchisakanizo chaching'ono cha calorie chotsika chochepa chakonzeka!
Nyumba yachitsulo ya kanyumba yochepa
Zakudya zamchere zodzikongoletsera zochokera ku tchizi popanda kuphika zimapezeka osati zokhazikika, komanso zosangalatsa kwambiri.
Zosakaniza:
- kanyumba kakang'ono ka mafuta kakang'ono - 200 g;
- mafuta ochepa - 125 ml;
- madzi a mandimu - 50 g;
- gelatin - 9 g;
- azungu azungu - 2 ma PC.;
- madzi - 100 g;
- peach - 200 g;
- shuga wothandizila - mapiritsi asanu.
Kukonzekera
Ndi madzi ozizira (50 g), onetsetsani madzi a mandimu, onjezerani gelatin ndikusakaniza. Siyani kupuma kwa mphindi 15. Dulani peach mu zidutswa pansi pa nkhungu. Sakanizani yogurt ndi kanyumba tchizi. Shuga yowonjezera imadzaza 50 ml ya madzi ofunda, ikadzasungunuka, yonjezerani chisakanizocho kuti mukhale wosakaniza. Gelatin yowonjezera imatenthedwa kuti iwonongeke, fyuluta ndi kuwonjezera pang'onopang'ono ku zitsulo zonse. Ife timamenya zonse mu misa yofanana. Nkhuku zowonongeka zisanafikeko zimamenyedwa kukhala chithovu chobiriwira ndipo zimaphatikizapo kuchulukana, kuphatikiza ndipo kusakaniza kumeneku kumadzaza ndi mapichesi. Ikani chakudya chathu mufiriji kwa maola 4.
Kodi mungaphike bwanji keke yamchere - oatmeal keke?
Zosakaniza:
Kuyezetsa:
- oat flakes - 130 g;
- maapulo - zidutswa ziwiri;
- wokondedwa - 60 g;
- kaloti - 1 chidutswa;
- masamba mafuta - 5 tbsp. makuni;
- madzi a mandimu - 30 g;
- mchere - uzitsine;
- sinamoni, zouma zouma, pansi pa cloves - kulawa.
Kwa kirimu:
- kanyumba kakang'ono ka mafuta kakang'ono - 150 g;
- yoghurt yachilengedwe - 2 tbsp. makuni;
- shuga wofiira - 2 tbsp. makuni;
- Vanilla - kulawa.
Kukonzekera
Sakanizani oat flakes ndi mchere, kuwonjezera uchi wosungunuka, mafuta a masamba ndi zonunkhira. Timapukuta karoti ndi apulo pang'onopang'ono. Timagwirizanitsa zosakaniza zonse ndikusakaniza bwino. Onjezerani madzi a mandimu ndi kusakaniziranso. Fomu ya kuphika mopepuka mafuta ndi masamba a mafuta ndi kuwaza ufa. Timasintha mtanda mu nkhungu, yomwe timatumiza ku uvuni, kutenthedwa kufika madigiri 180, kwa mphindi 35-40. Pambuyo pake, tulutsani keke ndikuiwotcha.
Tsopano tikukonzekera zonona: whisk kanyumba tchizi, yoghurt, shuga, vanillin kuti atenge mpweya wambiri. Dulani keke yowakhazikika mu magawo 2-3 ndikuphimba gawo lililonse ndi zonona. Timachotsa mkate wotsirizidwa mu furiji kwa maola 3-4 kuti tiwamweke. Choncho chakudya chanu chokoma cha calorie chili wokonzeka. Khalani ndi tiyi wabwino!
Apple sorbet
Mavitamini ochepa otere ochokera ku maapulo ndi osavuta kukonzekera, komanso okoma komanso othandiza. Pazimenezi, akhoza kuphikidwa chaka chonse. Mmodzi wa maphikidwe awa waperekedwa pansipa.
Zosakaniza:
- maapulo akuluakulu obiriwira - ma PC 3;
- mandimu - zidutswa zitatu;
- madzi - 200 ml;
- fructose - 150 g;
- Vanillin - kulawa.
Kukonzekera
Maapulo amatsukidwa, kudula ang'onoang'ono cubes ndi piled mu saucepan. Lembani ndi 100 ml ya madzi ndi madzi a mandimu 1, onjezerani fructose, oyambitsa ndi kuyimitsa pamoto pang'ono kwa mphindi khumi ndi zisanu. Kenaka muzimitsa moto, ndipo mutembenuzire misa yotsatirayo ndi blender mu puree. Kenaka timayidzola ndikuyiika m'firiji pafupifupi maola atatu. Sakanizani madzi omwe amatsalira kuchokera ku mandimu otsala, madzi, vanillin ndi kubweretsa chisakanizo kwa chithupsa. Onjezerani zotsatirazi zosakaniza ma apulo ndikusakaniza bwino kuti mupange minofu yofanana. Timatsanulira mu zisakanizo ndi kuziika mufiriji. Kamodzi kameneka kamakhala kozizira, konzekeratu kugwiritsidwa ntchito.