Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 213
Amafutha - 4g
I-Carbs - 36g
Amaprotheni - 6g
Ingqikithi Isikhathi esingu- 190 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-180
Izinsizakalo 10 (1 uhlangothi ngalunye)
I-spelled iyinhlamvu yasendulo engumkhulu-sikolweni kakolweni wanamuhla. Isinkwa esipelisi sinambitheka esimnandi se-nutty abaningi abacabanga ukuthi bayaphakeme kunoma yimuphi omunye ukolweni noma isinkwa esiningi. Kubuye futhi kuphezulu ku-fibre yokudla, ngakho-ke kungcono kakhulu okusanhlamvu okunezela ekudleni kwakho.
Udinga amafutha amancane kule recipe. Sisebenzisa amafutha we- canola kule recipe ngoba cishe ayinamafutha agcwele futhi enye yamapilisi okupheka okunempilo ngoba aphezulu emafutheni ama-omega-3 namafutha omculo, kepha ungasebenzisa amafutha ahlukene yemifino uma ukhetha.
Qaphela: Isiphethi iqukethe i-gluten, kodwa ayiyona 'enamandla' njengoba i-gluten etholakala kufulawa wekolweni (ikakhulukazi ufulawa wesinkwa), ngakho ayikhuphuki phezulu. Kuyasiza ukugcina amehlo enhlakeni yesinkwa emaminithini ambalwa okuqala. Uma inhlama ibonakala igijima kakhulu, engeza ufulawa omncane kakhulu, futhi uma kubonakala sengathi isomile kakhulu, engeza isipuni noma amanzi amabili. Ngezinye izikhathi, naphezu kwemizamo yakho emihle, isinkwa asivuki kahle futhi siwa ngisho nalapho sibhaka. Isinkwa sisanambitha kahle - sibonakala sibuhlungu kancane.
Uma ungafuni ukubeka ingozi engozini ewile, yizwa ukhululekile ukwengeza isipuni se-wheat gluten ebalulekile ku-iresiphi.
Izithako
- 1 1/4 indebe amanzi (cishe 105 F)
- 1 1/2 ithisipuni usawoti
- 2 wezipuni amafutha kanola
- 3 wezipuni uju
- Izinkomishi ezi-3 1/2 zefulawa
- 1 3/4 amathisipuni umshini wemvubelo yesinkwa
Ukulungiselela
- Thela amanzi abe yizinkwa zesinkwa sezinkwa zesinkwa. Okulandelayo, engeza usawoti, amafutha e-canola, noju.
- Engeza ufulawa, ngesimo segundane, ngakho-ke enye inamathela phezu kwamanzi (lokhu kubaluleke kakhulu uma usetha umshini wakho wesinkwa ukuqala kamuva ngosuku - ufuna ukugcina imvubelo kude emanzini kuze kuqale inhlama ukuxuba).
- Ngepuni, yenza kahle encane phakathi nendawo, bese uthele imvubelo kulowo mthombo.
- Setha umenzi wesinkwa ku-1 1/2 isiliva isinkwa (ukulungiselelwa okuyisisekelo) nge-crust medium noma ubone ibhukwana lomyalelo womenzi wakho.