Wenza kanjani ama-pancake enkukhu
Omama bamakhaya abanolwazi bayakwazi ukwenza isidlo esimnandi futhi sangempela kusuka kwimikhiqizo ejwayelekile. Indlela elula nefakazelwe ukuyigoqa ngama-pancake, anesici esihle - ahamba kahle nezinhlobo ezahlukahlukene zokugcwaliswa: okumnandi, inyama, inhlanzi, amakhowe, imifino.
Ingabe ufuna ukugcwaliswa kube kwenhliziyo, kepha kungabi nama-calories aphezulu kakhulu? Izindlela zokupheka zama-pancake ezinkukhu zizokusiza. Inyama egayiwe ephuma ebeleni lokudla kwethenda izojabulisa ngisho nezingane. Ngaphezu kwalokho, inyama yenkukhu iyindlela yesabelomali.
Ukunambitheka kwenkukhu kugcwaliswa kahle ngoshizi, amakhowe nemifino. Futhi njengesidlo semikhosi, ungapheka ama-pancake ngesifuba esibhemayo, ukunambitheka nephunga laso okungeke kushiye noma ngubani engenandaba.
Okuqukethwe kwekhalori
Okuqukethwe kwekhalori le-pancake eyodwa enkulu cishe kungu-116 kcal. Lesi akusona isibalo esibaluleke kakhulu, kepha bambalwa abantu abangayeka ngemuva kokudla ipanekuku elilodwa. Izazi zokudla okunomsoco azisithandi lesi sidlo, ngoba siqukethe ama-carbohydrate amaningi asheshayo nezinto ezimbalwa eziwusizo.
Inani lokudla okunomsoco ngamagremu ayi-100
| Inkomba | Isisindo, g | % | % wenani lansuku zonke |
|---|---|---|---|
| Amaprotheni | 5,10 | 12% | 7% |
| Amafutha | 3,10 | 7,3% | 4% |
| Ama-carbohydrate | 34,3 | 80,7% | 12% |
| Okuqukethwe kwekhalori | 186,00 | - | 9% |
Inyama yenkukhu inokuqukethwe okuphezulu kwamaprotheni, okumunceke kahle, inani elikhulu lamavithamini nezakhi zomzimba (akusizi ngalutho ukuthi umhluzi wenkukhu uthathwa njengomuthi). Isifuba cishe asinamafutha namakhalori ambalwa kunezinye inyama. Ukulungiselela ukudla okudliwayo, kusetshenziswa imicu yenkukhu ebilisiwe.
Inani lokudla okunomsoco webele elibilisiwe ngamagremu ayi-100
| Inkomba | Isisindo, g | % | % wenani lansuku zonke |
|---|---|---|---|
| Amaprotheni | 25,76 | 88,1% | 38% |
| Amafutha | 3,07 | 10,5% | 4% |
| Ama-carbohydrate | 0,42 | 1,4% | 0% |
| Okuqukethwe kwekhalori | 130,61 | - | 6% |
Inani lokudla okunempilo kwama-pancake nenkukhu ngamagremu ayi-100
| Inkomba | Isisindo, g | % | % wenani lansuku zonke |
|---|---|---|---|
| Amaprotheni | 7,14 | 18,6% | 10% |
| Amafutha | 5,31 | 13,8% | 7% |
| Ama-carbohydrate | 25,95 | 67,6% | 9% |
| Okuqukethwe kwekhalori | 130,61 | - | 8% |
Kucatshangelwa isilinganiso esifanelekile: amaprotheni - 16%, amafutha - 17%, ama-carbohydrate - 67%.
Iresiphi ye-pancake yakudala
- ubisi 500 ml
- ufulawa 200 g
- inkukhu iqanda 2 PC
- uwoyela wemifino 2 tbsp. l.
- ushukela 1 tbsp. l.
- i-powder yokubhaka 2 tsp
- usawoti ½ tsp.
Amakholori: 159 kcal
Amaprotheni: 11.5 g
Amafutha: 5.9 g
Amakhabhohayidrethi: 15 g
Beat amaqanda noshukela nosawoti, engeza ibhotela, isiyaluyalu.
Thela ubisi. Hlanganisa kahle izithako.
Hlunga ufulawa, engeza i-soda, uvuse nge-whisk noma i-mixer.
Sishisa ipani, siligcobe ngamafutha. Thela inhlama phakathi nendawo, isabalalise ngaphezulu.
Guqula i-pancake lapho ngezansi kubomvu. Sithosa olunye uhlangothi imizuzwana embalwa.
Susa i-pancake eqediwe epanini.
Ungabhaka ama-pancake ngemvubelo inhlama noma usebenzise iresiphi oyithandayo. Ukwehlisa amakhalori, buyisela ubisi ngamanzi noma nge-whey, nofulawa othile kakolweni we-oatmeal, rye noma webele. Amapancake azoba nempilo enhle futhi abe namandla aphansi.
Ama-pancake ajwayelekile enkukhu
Inkukhu esososo ibonakala ithambile kakhulu, ngakho-ke izingane zizoyithanda nakanjani.
Izithako:
- Amapancake - ama-10 ama-PC.
- Isifuba senkukhu esibilisiwe - 250 g.
- Ubisi - 250 g.
- Ufulawa - 12 g.
- Ibhotela - 12 g.
Indlela yokupheka:
- Sika inyama ibe yizicucu ezincane, uncibilikise ibhotela.
- Dlulisa ufulawa, uvuselele njalo, ngaphandle kwalokho uzoshisa.
- Lapho ufulawa uphenduka i-beige, siqala ukuthulula kancane kancane obisini. Thatha isikhathi sakho, uma uthela ngokushesha okukhulu, izigaxa zizokwakheka. Hlanganisa njalo.
- Usawoti kanye nopelepele uma ubila. Pheka eminye imizuzu emihlanu ngokushisa okuphansi.
- Beka inkukhu esikhwameni bese ubilisa imizuzu emibili kuya kwemithathu.
- Vala bese ume okwemizuzu embalwa ukumanzisa inkukhu nge-sauce.
- Beka ukugcwaliswa bese ugoqa i-pancake.
- Fry kancane.
Ukulungiswa kwevidiyo
Ama-pancake amnandi enkukhu namakhowe
Ukugcwaliswa kwenkukhu namakhowe kwanelisa kakhulu. Ungasebenzisa ama-champignon noma amakhowe asendle.
Izithako:
- Amapancake - izingcezu eziyi-10.
- I-chicken fillet (ebilisiwe) - 300 g.
- Amakhowe - 400 g.
- I-anyanisi ye-bulb - 1 pc.
- Usawoti kanye nopelepele ukunambitha.
- Amafutha emifino okuthosa.
Ukulungiselela:
- Hlanganisa inyama ebilisiwe. Sihlanza u-anyanisi bese siquma kahle.
- Hlanza amakhowe amasha, ugeze, uthathe ama-cubes bese ubilisa emanzini anosawoti imizuzu eyi-15-30, kuya ngohlobo. Ama-Champignons awadingi ukubiliswa.
- Saute anyanisi emafutheni omifino kuze kube yilapho ithamba. Faka amakhowe bese uthosa kuze kube yithenda.
- Faka inyama yenkukhu enhlameni yamakhowe uhlanganise kahle. Ukugcwaliswa sekulungile.
- Beka ukugcwaliswa bese ugoqa i-pancake.
- Fry kancane.
Amapancake enenkukhu noshizi
Inhlanganisela enhle yesidlo sasekuseni esimnandi. Ushizi uthambisa inyama yenkukhu eyomile, unikeza ukunambitheka okubushelelezi okunokhilimu. Ukuze uthole iresiphi, kungcono ukuthatha izinhlobonhlobo ezilukhuni, kuncibilika kangcono. Uma ulwa namakhilogremu athe xaxa, khetha izinhlobo ezilula.
Izithako:
- Amapancake - ama-10 ama-PC.
- Inkukhu ebilisiwe ebilisiwe - 350 g.
- Ushizi - 150 g.
- Amafutha emifino - 1 tbsp. l.
- Usawoti ukunambitha.
Ukulungiselela:
- Bilisa inkukhu kuze kube yithenda. Sika inyama esehlile ibe yizicucu.
- Gcoba ushizi ku-grater ekhuni.
- Sihlanganisa inyama noshizi.
- Beka ukugcwaliswa bese ugoqa i-pancake.
- Uma ufuna ukuthi ushizi uncibilike, gazinga ama-pancake kancane emafutheni omifino.
Amapancake enenkukhu ebhemayo
Inyama ebhemayo akuyona into edliwayo, kepha iyinambitha kakhulu futhi inephunga elimnandi. Imifino izoba ukwengeza okuhle kuyo. Zama iresiphi yeklabishi yaseChina. Izokwenza inyama egayiwe ibe namanzi futhi inyakaze, ngaphezu kwalokho, inama-calories aphansi.
Izithako:
- Amapancake - izingcezu eziyi-10.
- Inkukhu ebhemayo - 300 g.
- Iklabishi le-Peking - 200 g.
- Imayonnaise (ukhilimu omuncu) - 25 g.
Ukulungiselela:
- Sika inyama ibe ngamacube amancane. Shred iklabishi ibe yimichilo emincane.
- Sihlanganisa inyama neklabishi. Faka imayonnaise uhlanganise kahle.
- Faka usawoti omncane ekugcwaliseni, uma kunesidingo.
- Beka ukugcwaliswa bese ugoqa i-pancake.
- Fry kancane.
Amathiphu awusizo
- Ukugcwaliswa akudingi ukwenziwa kusuka ebeleni kuphela. Ungasebenzisa ezinye izingxenye zesidumbu noma inkukhu egayiwe.
- Uma uthela umhluzi omncane enyameni esikiwe bese uyishiya imizuzu embalwa, ukugcwaliswa kuzoba yijusier.
- Inkukhu egayiwe kufanele ixutshwe kahle ngesikhathi sokuthosa ukuze inganamatheli ndawonye kwizigaxa.
- Awukwazi ukuyibilisa inkukhu, kepha uyinqume ibe yizicucu ezincane bese uyithosa emafutheni omifino. Yiqiniso, le nketho izoba nekhalori ephezulu kakhulu.
- Ukugcina ukugcwaliswa kungawi, ungangeza ushizi omncane ogayiwe. Uma isincibilikile, "izonamathela" kusisindo.
- Ungahlobisa isidlo ngezindlela ezihlukile. Ungawagoqa ama-pancake ube yimigqa noma izimvilophu. Izikhwama zepancake eziboshwe nophaphe lwe-anyanisi oluhlaza zizobukeka zizinhle etafuleni lokugubha.
- Ama-pancake ahlanganisiwe angalungiselelwa ukusetshenziswa esikhathini esizayo futhi agcinwe efrijini.
Ukwenza ukugcwaliswa kwenkukhu ekhaya kulula. Kunezinketho eziningi, ngakho-ke ungesabi ukuzama. Amapancake enenkukhu yisidlo sasekuseni esinempilo, isidlo sasemini esinomsoco nesikhalazo sokuqala. Isikhwama se-pancake esigcwele inkukhu ngokuqinisekile sizohlobisa ngisho netafula lemikhosi.