Utsi wa Mtedza

Zamkati

• Kupanga zakudya
• Maupangiri osinthira ufa wa tirigu ndi manyuchi
• Tirigu Wonse Mkate Mkate Chinsinsi

Ufa wa mtedza uli ndi utoto wowala, kapangidwe kake kosalala bwino, osakondera osalowerera ndale, ofanana ndi ufa wa tirigu, kuphatikiza pakukhala ndi michere yambiri ndi mapuloteni kuposa ufa wa mpunga, mwachitsanzo, kukhala njira yabwino yogwiritsidwira ntchito maphikidwe a mkate, mikate, pasitala makeke.

Ubwino wina ndikuti manyuchi ndi tirigu wopanda gluteni ndipo atha kugwiritsidwa ntchito ndi anthu omwe ali ndi Matenda a Celiac kapena chidwi cha gilateni, pokhala chakudya chomwe chimagwiritsidwa ntchito pobweretsa michere yambiri ku mitundu yonse ya zakudya. Pezani zakudya zomwe zili ndi gluteni.

Ubwino waukulu wa njere iyi ndi:

1. Chepetsani kupanga gasi komanso kusapeza bwino m'mimba mwa anthu okhala ndi chidwi cha gluten kapena tsankho;
2. Sinthani mayendedwe amatumbo, chifukwa ili ndi ulusi wambiri;
3. Thandizani kuchepetsa matenda ashugachifukwa ulusi amathandiza kupewa kuwonjezeka kwakukulu kwa shuga wamagazi;
4. Pewani matenda monga khansa, matenda ashuga komanso matenda amtima, chifukwa ali ndi ma anthocyanins, omwe ndi ma antioxidants amphamvu;
5. Thandizani kuchepetsa cholesterol, chifukwa ndi wolemera mu policosanol;
6. Thandizani kuti muchepetse thupi, chifukwa cha kuchepa kwa glycemic index komanso kuchuluka kwa ulusi ndi ma tannins, omwe amachulukitsa kukhuta komanso amachepetsa kupanga mafuta;
7. Limbani ndi kutupa, chifukwa cholemera ndi mankhwala amadzimadzi.

Kuti mupeze maubwino awa, ndikofunikira kudya ufa wathunthu wam'madzi, womwe umapezeka m'misika yayikulu komanso malo ogulitsira zakudya.

Kupanga zakudya

Tebulo lotsatirali likuwonetsa kapangidwe kabwino ka 100 g wa ufa wathunthu wamadzi.

Pafupifupi 2 ndi theka supuni ya ufa wa manyuchi ili pafupifupi 30g, ndipo itha kugwiritsidwa ntchito kuphika m'malo mwa ufa wa tirigu kapena mpunga, ndipo itha kuphatikizidwa mu mkate, keke, pasitala ndi maphikidwe ophika.

Maupangiri osinthira ufa wa tirigu ndi manyuchi

Mukachotsa ufa wa tirigu ndi ufa wa manyuchi mu maphikidwe a mkate ndi keke, mtandawo umakhala wolimba komanso wosasinthasintha, koma mutha kugwiritsa ntchito njira zotsatirazi kuti musunge chinsinsi chake:

• Onjezani supuni 1/2 ya chimanga pa 140 g iliyonse ya ufa wamadzi m'maphikidwe a maswiti, makeke ndi makeke;
• Onjezerani supuni imodzi ya chimanga pa 140 g iliyonse ya ufa wa manyuchi m'maphikidwe a mkate;
• Onjezani mafuta owonjezera 1/4 kuposa momwe amafunsira;
• Onjezerani yisiti yowonjezera 1/4 kapena soda kuposa momwe mungafunire.

Malangizo awa amathandiza kuti mtandawo ukhale wouma ndikukula bwino.

Tirigu Wonse Mkate Mkate Chinsinsi

Mkate uwu ukhoza kugwiritsidwa ntchito podyeramo kapena pakudya cham'mawa ndipo, chifukwa uli ndi shuga wochepa komanso uli ndi michere yambiri, umatha kudyedwa ndi anthu omwe ali ndi matenda ashuga olamulidwa.

Zosakaniza:

• 3 mazira
• 1 chikho cha mkaka tiyi
• Supuni 5 zamafuta owonjezera a maolivi
• Makapu awiri a tiyi a ufa wamadzi
• 1 chikho cha oat tiyi wokutidwa
• Supuni 3 za ufa wonyezimira
• Supuni 1 shuga wofiirira
• Supuni 1 yamchere yamchere
• Supuni 1 ya yisiti ya mkate
• 1 chikho cha mpendadzuwa ndi / kapena tiyi wa mbewu ya dzungu

Kukonzekera mawonekedwe:

Mu chidebe, sakanizani zowonjezera zonse kupatula shuga wofiirira. Mu blender, sakanizani zakumwa zonse ndi shuga wofiirira. Onjezerani zosakaniza zamadzimadzi pazowuma zouma ndikusunthira bwino mpaka mtandawo ukhale wofanana, ndikuwonjezera yisiti. Ikani mtandawo poto wopaka mafuta ndikugawa mpendadzuwa ndi nthanga za dzungu pamwamba pake. Tiyeni tiime kwa mphindi 30 kapena mpaka mtandawo uchuluke. Kuphika kwa mphindi 40 mu uvuni wokonzedweratu ku 200ºC.

Onani maupangiri ena amomwe mungadye zakudya zopanda thanzi.