Muyenera Kuyesa Genius TikTok Hack ya Mini Banana Pancakes

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Ndi mkati mwake konyowa modabwitsa komanso kukoma pang'ono, zikondamoyo za nthochi mosakayikira ndi imodzi mwanjira zabwino kwambiri zopangira chikwangwani. Pambuyo pake, Jack Johnson sanalembe za buluu, sichoncho?

Koma posachedwa, ogwiritsa ntchito a TikTok apeza luso - komanso losavuta - kubera komwe kumabweretsa chakudya chowoneka chopanda cholakwika cham'mawa kupita mgulu lina. Kuti mupange zikondamoyo zenizeni za nthochi, mumaphwanya cholerera chonse, ndikuphatikizira muzakumwa zanu, ndikusakanikirana ndi katundu wanu wouma, ndikupanga chomenyera chachikulu. Koma ndi chinyengo ichi, mumamenya chophika chophika (mwina pompano kapena poyambira), kudula nthochi, kenako ndikugwiritsa ntchito foloko dunk kagawo kalikonse mu chisakanizo. Mukaponya magawo pa griddle yotentha kuti muphike kwa mphindi zingapo, mumasiyidwa ndi kuluma kwa nthochi. Mwalandilidwa.

Ngakhale njirayi imapanga zikondamoyo zazikulu pamtundu wa TikTok mini tirigu, zing'onoting'ono zazing'ono zimapakirabe zathanzi, atero a Keri Gans, MS, RDN, C.D.N, aMaonekedwe Membala wa Brain Trust. "Anthu amaganiza kuti nthochi ili ndi ma calories ambiri, koma amanyalanyaza zakudya zopatsa thanzi komanso zomwe amapereka," akufotokoza. "Amaganiziranso kuti nthochi zili ndi shuga wambiri, koma kumbukirani, zimachitika mwachilengedwe, ndiye kuti zikutanthauza kuti shuga imabwera ndi zabwino zonse za mavitamini ndi michere, komanso micronutrients monga fiber."

3g ya fiber yomwe imapezeka mu nthochi yapakati imachita zodabwitsa m'matumbo anu ndi mtima wanu pothandizira kupewa kudzimbidwa, kuwonjezera kuchuluka kwa chopondapo, kuchepetsa cholesterol, ndikuchepetsa chiopsezo cha matenda amtima, nthawi yonseyi ndikukusungani mokwanira komanso kukhutitsidwa, akutero Gans. . Kuphatikiza apo, nthochi zimathandizanso kuti mtima wanu ukhale wathanzi chifukwa cha potaziyamu wambiri, womwe umathandiza kuchepetsa kuthamanga kwa magazi, atero a Gans.

Kusakaniza kwa zikondamoyo komwe mumasankha kugwiritsa ntchito kumakupatsanso mwayi wopeza chakudya cham'mawa, akuwonjezera Gans. "Ngati wina akufuna kusakaniza zikondamoyo ndi ufa woyera wanthawi zonse, zili bwino," akutero. "Koma ndingakonde kuti mugwiritse ntchito zosakaniza za 100 peresenti ngati mukupanga zikondamoyo nthawi zonse chifukwa ndi mwayi wina wopindulitsa pa thanzi la fiber. Ndipo kawirikawiri, 100 peresenti ya mbewu zonse zakhala zikudziwika kukhala chitetezo cha moyo. "

Pofuna kusankha kosatenga gilateni, Gans akuwonetsa Purezidenti Wakale wa Elizabeth Grain Pancake Mix (Buy It, $ 21 for three, amazon.com), yomwe ili ndi 7g protein ndi 5g fiber potengera kuchokera ku ufa wa amondi, mbewu zakale, ndi mbewu. Bob's Red Mill's Organic 7 Grain Pancake & Waffle Mix (Buy It, $ 9, amazon.com) imaperekanso mapuloteni ndi fiber, akutero a Gans, koma alibe gluteni chifukwa amapangidwa ndi tirigu wathunthu, rye, malembo , chimanga, oat, Kamut, quinoa, ndi ufa wa mpunga wofiirira. Ngati mukufuna kusinthitsa zikondamoyo zanu za nthochi kuti zikhale zomanga thupi, chakudya cham'masiku olimbitsa thupi, lingalirani kugwiritsa ntchito kusakaniza kodzaza mapuloteni. Wogwiritsa ntchito TikTok @thehungerdiaries amamatira ku Kodiak's Cinnamon Oat Power Cakes Mix (Buy It, $ 5, walmart.com), yomwe ili ndi mapuloteni a 14g ndi 4g fiber potumikirako chifukwa cha mapuloteni a mtola. (Zokhudzana: Chinsinsi ichi cha Oatmeal Pancake Imayitanira Zochepa Zochepa Zopangira Pantry)

Ziribe kanthu mtundu wa kusakaniza komwe mukufuna kugwiritsa ntchito zikondamoyo zanu zazing'ono, komabe, onetsetsani kuti mulibe mafuta owonjezera, omwe angachepetse cholesterol ya HDL (aka "yabwino") ndipo akhoza kuonjezera chiopsezo cha matenda a mtima, akutero. Zida. Muyeneranso kuyang'ana zosakaniza zanu zosakaniza ndikusinkhasinkha za momwe zimakwanira ndi zakudya zanu zonse, akuwonjezera. Kumbukirani, dipatimenti ya zaulimi ku United States imalimbikitsa kuti muchepetse shuga wanu wowonjezera pa magalamu 50 patsiku, kotero ngati mukufuna kufinya ma flapjacks mu manyuchi komanso kukhala ndi chakudya chokoma musanagone, ganizirani kusankha kusakaniza kosawonjezera shuga. .

Kuti mupatse zikondamoyo zanu zazing'ono zosanjikiza zina zokometsera kapena mawonekedwe, phatikizani zomwe mumakonda kwambiri mu batter. Kuti mumve kukoma kwa nthochi-esque, perekani sinamoni pang'ono, nutmeg, ndi ginger. Kuti muchepetse dzino lanu labwino m'mawa, ponyani tchipisi tating'onoting'ono tating'onoting'ono kapena kokonati wonyezimira. Ndipo kuti mukhale wokhutiritsa, whisk mu mtedza wokazinga kapena mbewu za chia. Mkate wa mwana wanu ukakhala wonyezimira wagolide ndikuwotcha kwambiri, uwaikeni mu mbale yosaya ndikuwayika m'mazira a mapulo, Nutella, batala wa nati, kapena uchi - ngati ndichinthu chanu. Ngakhale zitakhala kuti mumalakalaka zotani, zikondamoyo za nthochi zimatha kuthana nazo.

Ndipo ngati zikuwoneka zachilendo kukhutitsidwa ndi chakudya cham'mawa cham'mawa msonkhano wanu Lachitatu m'mawa usanachitike, tsatirani malangizo ochepa kuchokera kwa Jack mwiniwake: Pangani zikondamoyo za nthochi ndikunamizira kuti ndi Loweruka ndi Lamlungu tsiku lililonse.

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