Ama-Pancakes ajwayelekile anehlangothini olubomvu olumnandi

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 298

Amafutha - 8g

I-Carbs - 50g

Amaprotheni - 10g

Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 3 (4 ama-pancake + ama-apple angama-4)

Gcoba lezi phakheksi eziphakeme ukuze uthole ukwelashwa kwasekuseni okunomusa. Awukude kakhulu nezinhlobonhlobo zendabuko-esikhundleni sokumane nje uphuphule ngamashukela ambalwa webhotela, sisebenzisa nje i-tad ukupheka phansi isinamoni kanye nama-apula amnandi aphuzi okwe-ginger. Lokhu kusiza ukugcina okuqukethwe kwamafutha phansi, okuvimbela isikhawulo phakathi kwesisu nesisu (owaziwa nangokuthi u-sphincter wakho ophansi) ukuvumela i-asidi ukuthi iphume. Ukufafaza uju, okucwaningwa kusengaphambili kungasiza ekunciphiseni ukuphuza, kugcwalisa isidlo.

Kubalulekile futhi ukukhomba ukuthi lezi zinhlayiya zenziwa ngophethiloli ogcwele ukolweni, okusiza ukulinganisela noma yikuphi ubuhle obuvela kwezinye izithako. Kunzima kakhulu, ngakho-ke kubhanqiwe ngesilinganiso esifanayo sofulawa wonke ukugcina ama-pancake ohlangothini lwe-fluffier. Ukudla okuphelele ngosizo jikelele kuyamamukela i-asidi, kusiza ekuvimbeleni ukukhwabanisa.

Izithako

• 1/2 indebe ufulawa ogcwele ukolweni
• 1/2 indebe yonke ufulawa wenjongo
• 1 isipuni ushukela
• 1 ithisipuni i-baking powder
• 1/4 ithisipuni usawoti
• 1 inkomishi ye-fat-free
• 1 iqanda elikhulu, elishaywe
• 2 wezipuni avocado, ecubuziwe
• 1 isipuni amanzi
• ukupheka okungekho okunamathela
• Isipuni esingu-1 esingenalo ibhotela elingenalutho, elicibilikile
• 1 i-apple enkulu ebomvu elimnandi
• 1/2 isipuni isisindo somunwe
• 1/2 isipuni emhlabathini sinamoni
• 2 wezipuni amanzi
• 1.5 amathisipuni uju, ehlukaniswe

Ukulungiselela

1. Hlanganisa izithako ezomile (ufulawa ogcwele ukolweni, ufulawa owenzelwe konke, ushukela, i-powder baking, nosawoti) esitsheni esincane.
2. Hlanganisa izithako ezimanzi (ubisi, amaqanda, i-avocado, namanzi) esitsheni esihlukile, bese ufaka izithako ezomile bese ugxuma kuze kuhlanganiswe kahle.
3. Sula ipani elikhulu nge-spray yokupheka engekho-stick nokushisa phezu kwelangabizi eziphansi. Spoon the pancake batter epanini, cishe amapuni wezipuni amabili nge-pancake, futhi uhlelwe phansi ungene nxazonke. Pheka imizuzu emibili kuya kwezingu-3 ohlangothini olulodwa kanye neminithi eyengeziwe kwenye, kuze kube yilapho imbala encane yegolide.

1. Ngesikhathi ama-pancake epheka, asemqoka futhi ahlukanise kancane i-apple ibe yizicucu ezingu-12. Endishini, uthele ibhotela phezu kwezicucu uhlanganise ne-ginger nesinamoni.
2. Hlela ama-apple tincetu epanini elihlukile bese upheka phezu komlilo ophakathi kwamaminithi angu-3-5, kuze kube lula. Engeza amanzi ngaphesheya.
3. Hlela ama-pancake angu-4 epulatifini futhi uphelele ngama-apula aphekwe. Fafaza nge 1/2 ithisipuni uju futhi ujabulele.

Izithako Zokufakelwa Nokuhlukahluka

Sincoma ukuthi usebenzise ubisi lwezinkomo eziphansi kakhulu kunobisi obugcwele noma ubisi oluhlukile ngezizathu ezimbili. Okokuqala, ukuhlukahluka kwamafutha aphansi kusiza ukugcina okuqukethwe kwamafutha omhlahlandlela ohlangothini olungezansi, okubalulekile ekuvimbeleni ukuqubuka kwenhliziyo. Okwesibili, inikeza amaprotheni amaningi kunezinye zobisi ezifana ne-almond noma ubisi lwe-soy. Kodwa-ke, uma ungakwazi ukuphuza ubisi lwezinkomo, zizwe ukhululekile ukutshintshela ama-alimondi angenaswidi noma soy.

Uma kuziwa ema-apula, bamba ezinhlobonhlobo ezibomvu njenge-gala, okumnandi okubomvu, ne-fuji.

Ziphunga futhi azivame ukusetshenziswa ekuphekeni, kepha ama-apula aluhlaza athambekele ekutheni abe nama-tart futhi acidic ngakho-ke ungasebenzi nalabo abanenhliziyo.

Futhi nansi ukushintshwa okulula kokunambitheka okulula: uma unayo itholakale, sebenzisa kabili inani lezinyosi ezisemhlabathini esikhundleni somhlabathi.

Amathiphu wokupheka nokukhonza

Phakamisa ukudla kwakho nge-yogurt ephansi-fat esikhundleni esikhundleni noma ngaphezu koju.

Kukhona ucwaningo oluthile olubonisa ukuxhumanisa phakathi kwama-bacterium enempilo nokuncipha kwenhliziyo. Ukudla okufana ne-yogurt low-fat help kusiza ekwenzeni i-microbiome enempilo.

Ungase ulingeke futhi ukuba ujabulele kwasekuseni ngekhofi, ikhofi, noma ijusi. Ngeshwa lezi zizo zonke izinhliziyo eziyaziwa nge-heartburn. Esikhundleni salokho, ungahlola ikhofi e-decaffeinated noma itiye le-chamomile elithobisa-akusho ngaso sonke isikhathi ukuhogela inhliziyo, ikakhulukazi uma ugcina usayizi wakho wokukhonza ekomitini elilodwa lesishiyagalombili.