5 Maphikidwe a Crepioca kuti muchepetse kunenepa

Zamkati

• 1. Chomera chachikale cha tchizi
• 2. Crepioca ndi Oats ndi nkhuku
• 3. Low Carb Crepe
• 4. Crepioca yokhala ndi Low Calories
• 5. Crepioca Doce

Crepioca ndi kukonzekera kosavuta komanso mwachangu, komanso ndi mwayi wokhoza kugwiritsidwa ntchito pachakudya chilichonse, kuti muchepetse thupi kapena kusinthasintha zakudya, makamaka pazakudya zokhwasula-khwasula mutaphunzitsidwa komanso mukamadya, mwachitsanzo. Kusinthasintha kwake kumatanthauza kuti crepioca imatha kukhala ndi zokoma zingapo ndipo, malinga ndi zosakaniza zomwe zimagwiritsidwa ntchito, imathandizanso kukonza magwiridwe ntchito amatumbo, kulimbana ndi kudzimbidwa.

Onani maphikidwe anayi otsatirawa a crepioca kuti muphatikize pazakudya kuti muchepetse thupi:

1. Chomera chachikale cha tchizi

Crepioca amapangidwa ndi chingamu cha tapioca, ndipo kuchuluka kwa chingamu chomwe chimagwiritsidwa ntchito kumakhudza kulemera kwake: muyenera kugwiritsa ntchito makapu awiri kwa iwo omwe akufuna kuonda, ndi masipuni atatu a iwo omwe akufuna kunenepa.

Zosakaniza:

• Dzira 1
• Supuni 2 za tapioca chingamu
• Supuni 1 yosaya ya curd
• Gawo limodzi la tchizi chodulidwa kapena supuni 2 za tchizi grated
• Mchere ndi oregano kulawa

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira bwino ndi mphanda. Onjezerani chingamu ndi curd, ndikusakanikanso. Onjezani tchizi ndi zonunkhira ndikusakaniza zonse. Bweretsani kuwotcha mbali zonse mu skillet wodzozedwa ndi batala pang'ono kapena mafuta.

2. Crepioca ndi Oats ndi nkhuku

Amapangidwa ndi oats, crepioca imatsalira ndi ulusi, michere yomwe imathandizira magwiridwe antchito am'matumbo ndikupatsanso kukhuta. Muthanso kugwiritsa ntchito oat chinangwa, chomwe chimakhala ndi zopatsa mphamvu zochepa komanso zopatsa mphamvu kuposa oat palokha.

Zosakaniza:

• Dzira 1
• Supuni 2 za oats kapena oat chinangwa
• Supuni 1 yosaya ya curd
• Supuni 2 za nkhuku
• Mchere, tsabola ndi parsley kulawa

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira bwino ndi mphanda. Onjezerani chingamu ndi curd, ndikusakanikanso. Onjezani nkhuku ndi zokometsera ndikusakaniza zonse. Bweretsani kuwotcha mbali zonse mu skillet wodzozedwa ndi batala pang'ono kapena mafuta.

3. Low Carb Crepe

Mafuta ochepa a carb sakhala ndi chakudya chambiri ndipo ndi njira yabwino kukuthandizani kuti muchepetse thupi kwambiri. Mulinso omega-3s komanso mafuta abwino omwe amakupatsani kukhuta komanso kusintha malingaliro anu.

Zosakaniza:

• Dzira 1
• Supuni 2 za ufa wonyezimira kapena wa amondi
• Supuni 1 yosaya ya curd
• Supuni 2 za nkhuku kapena ng'ombe yophika
• Mchere, tsabola ndi parsley kulawa

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira bwino ndi mphanda. Onjezani ufa wonyezimira ndi curd, ndikusakanikanso. Onjezani kudzazidwa ndi zokometsera ndikusakaniza zonse. Bweretsani kuwotcha mbali zonse mu skillet wodzozedwa ndi batala pang'ono kapena mafuta.

4. Crepioca yokhala ndi Low Calories

Kalori yotsika ya crepioca imangodzazidwa ndi ndiwo zamasamba ndi tchizi choyera, ndipo amapangidwa ndi oat chinangwa m'malo mwa ma caloriki ambiri, ndikupangitsa kuti ikhale njira yabwino yoperekera zakudya zokhwasula-khwasula.

Zosakaniza:

• Dzira 1
• Supuni 2 za chinangwa oat
• Supuni 1 yosaya ya ricotta kirimu
• phwetekere, karoti wokazinga, mtima wa kanjedza ndi tsabola (kapena masamba ena kuti alawe)
• Supuni 2 zodulidwa kapena grototta, kapena supuni 1 bowa wodulidwa
• Mchere, tsabola ndi coriander kuti mulawe

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira bwino ndi mphanda. Onjezani oat bran ndi kirimu wa ricotta, ndikusakanikanso. Onjezerani masamba ndi zokometsera kuti mulawe, ndi kusakaniza zonse. Bweretsani kuwotcha mbali zonse mu skillet wothira mafuta pang'ono kapena mafuta.

5. Crepioca Doce

Crepioca ndi njira yabwino kwambiri yophera zilakolako za maswiti osasiya zakudya, koma ndikofunikira kukumbukira kuti muyenera kudya gawo limodzi lokha patsiku kuti musalemera.

Zosakaniza:

• Dzira 1
• Supuni 2 za oats kapena oat chinangwa
• Supuni 2 za mkaka
• Nthochi 1 yosenda
• 1/2 col wa msuzi wamafuta a kokonati (mwakufuna)
• sinamoni kulawa

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira ndi mphanda mpaka yosalala. Onjezerani zowonjezera zina ndikusakaniza bwino. Bweretsani kuwotcha mbali zonse mu skillet wodzozedwa ndi batala pang'ono kapena mafuta. Monga topping, mutha kugwiritsa ntchito drizzle ya uchi kapena kupanikizana ndi zipatso zopanda shuga.