Unofanira Kuedza Iyi Genius TikTok Kubira Mini Mini Banana Pancakes

Zvemukati

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Iine yavo yemukati inoshamisa inonyorova uye inotapira zvishoma, mabhanana mapekeki pasina mubvunzo ndeimwe yenzira dzepamusoro dzaunga gadzira chikwambo. Mushure mezvose, Jack Johnson haana kunyora nezve iro bhuruu bharaki, handiti?

Asi nguva pfupi yadarika, vashandisi veTikTok vawana hunyanzvi - uye yakapusa - kubira iyo inotora chikafu chinoratidzika sechisina chimviro chekudya chamangwanani kudanho rinotevera. Kuti ugadzire mapakeke ebhanana, unopwanya naner yese, woisanganisa muzvinwiwa zvako, wosanganisa zvinhu zvako zvakaoma, uchigadzira batter gobvu. Asi nehungwaru uhu, unorova batter yepancake (pakarepo kana kubva mukutanga), cheka bhanana, wobva washandisa forogo. dunk chidimbu chimwe nechimwe mumusanganiswa. Mushure mekudonhedza zvimedu pane inopisa griddle kuti ubike kwemaminetsi mashoma, iwe unosara ne gooey, pancake-yakamisikidzwa mabanana kurumwa. Unogamuchirwa.

Kunyangwe nzira iyi ichigadzira mapanikake akakwana zvakakwana kune TikTok mini cereal maitiro, madiki flapjacks achiri kurongedza matani ehutano hutano, anodaro Keri Gans, MS, RDN., CDN, aChimiro Brain Trust nhengo. "Vanhu vanofunga mabhanana ane macalorie mazhinji, asi ivo vanokoshesa kukosha kwehutano uye izvo zvavanopa," anotsanangura kudaro. "Vanofungawo kuti mabhanana ane shuga yakawanda, asi rangarirai, zviri kuitika, saka zvinoreva kuti shuga inouya nehutano hwese hwevhitamini nemaminerari, pamwe nemicronutrients yakaita sefiber."

Iyo 3g yefiber inowanikwa mubhanana yepakati inoita zvishamiso zvemukati wako uye moyo wako nekubatsira kudzivirira kuvimbiswa, kuwedzera kuwanda kune chigaro, kudzikisa cholesterol mazinga, uye kuderedza njodzi yechirwere chemoyo, zvese uchichengeta iwe wakaguta uye wakagutsikana, anodaro Gans. . Uyezve, mabhanana anowedzera kuchengetedza moyo wako hutano nekuda kwehuwandu hwayo hwepotassium, iyo inobatsira kudzora BP, anodaro Gans.

Musanganiswa wepancake waunosarudza kushandisa unopawo mukana wekuwedzera chikafu chemangwanani, anowedzera Gans. "Kana paine munhu anoda kushandisa musanganiswa wepancake nefurawa chena yenguva dzose, zvakanaka," anodaro. "Asi ndingafarire kuti iwe ushandise zana-zviyo zviyo zvakasanganiswa kana uchiita mapani chengetedza moyo.

Kuti uwane gluten-isina pick, Gans anokurudzira Purely Elizabeth's Ancient Grain Pancake Mix (Tenga Iko, $21 yevatatu, amazon.com), ine 7g protein uye 5g fiber pakushanda kubva muupfu hwearumondi, zviyo zvekare, uye mbeu. Bob's Red Mill's Organic 7 Grain Pancake & Waffle Mix (Tenga, $ 9, amazon.com) zvakare inopa yakaenzana mapuroteni uye faibha, anodaro Gans, asi haina gluten-isina sezvo inogadzirwa nezviyo gorosi, rye, chipere , chibage, oat, Kamut, quinoa, uye brown mupunga mafura. Kana iwe uchida kushandura mapakeke ako emabhanana kuita mhasuru-kuvaka, mushure mekushanda-wekudya, funga kushandisa musanganiswa weprotein-packed. TikTok mushandisi @thehungerdiaries inonamira kuKaak's Cinnamon Oat Power Cakes Mix (Buy It, $ 5, walmart.com), iyo ine 14g protein uye 4g fiber pakushanda nekuda kwepea protein. (Yakabatana: Iyi Oatmeal Pancake Recipe Inodaidzira KweaMashoma Pantry Staples)

Hazvina mhosva kuti ndeupi musanganiswa waunoda kushandisa kune ako madiki mabhanana mapani, asi, ita shuwa kuti haina mafuta ekufambisa, ayo anogona kudzikisa HDL cholesterol (aka "yakanaka" mhando) uye inogona kuwedzera njodzi yehosha yemoyo, anodaro Gans. Iwe unofanirwa zvakare kutarisa kune yako musanganiswa yakawedzerwa shuga yezvinyorwa uye funga nezve kuti zvinoenderana sei neyakajairika kudya kwako, anowedzera. Rangarira, iyo United States Dhipatimendi rezvekurima inokurudzira kutora shuga yako yakawedzerwa inotora kubva pa50 gramu pazuva, saka kana ukaronga kupwanya ako mapapiro musiripi uye zvakare uine chinotapira usati warara, funga kusarudza isina-shuga-yakawedzera musanganiswa .

Kuti upe yako mini bhanana mapenekeke imwe nhanho yekuravira kana kugadzirwa, isanganisira ako aunofarira fixings mubatter. Nezve bhanana chingwa-esque flavour profiles, kusasa mune yakati sinamoni, nutmeg, uye ginger. Kuti udzore mangwanani ako anotapira zino, kukanda mune mashoma echokoreti machipisi kana shredded coconut. Uye nechikafu chinogutsa, whisk mune dzimwe nzungu dzakakangwa kana mbeu dzechia. Kamwe kana makeke emwana wako achinge atsvukuruka uye achipisa pombi, zviise mumudziyo usina kudzika uye uzvimise mumashira emeple, Nutella, nati bota, kana huchi - kana chiri chinhu chako. Hazvina mhosva kuti ndeipi funky flavour yaunorota, aya mapakeke emabhanana anogona kuzvibata.

Uye kana zvisinganzwisisike kuzadza kudya kwemangwanani kwakadai pamberi pemusangano wako weChitatu mangwanani, tora mazwi mashoma ezano kubva kuna Jack pachake: Gadzira mapakeke emabhanana aya uye unyepedzere senge svondo rega rega.

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