Udinga Ukuzama Lokhu Ukugenca Kwe-Genius TikTok kwama-Mini Banana Pancake

-Delile

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Ngokungaphakathi kwawo okunomswakama okumnandi nokunambitheka okuncane okumnandi, ngokungangabazeki ama-pancake kabhanana angenye yezindlela eziphezulu ongenza ngayo i-flapjack. Phela, uJack Johnson akazange abhale nge-blueberry stack, akunjalo?

Kepha muva nje, abasebenzisi beTikTok bathole ubuhlakani - futhi obulula kakhulu - obuthatha ukudla kwasekuseni okubonakala kungenaphutha kubabeke ezingeni elilandelayo. Ukwenza ama-pancake abhanana ajwayelekile, ushaya yonke i-naner, uyifake kuziphuzo zakho, bese uxuba izimpahla zakho ezomile, udale i-batter obukhulu. Kepha ngaleli qhinga, ushaya i-pancake batter (kungaba ngokushesha noma ekuqaleni), usike ubhanana, bese usebenzisa imfoloko dunk ucezu ngalunye engxenyeni. Ngemuva kokulahla izingcezu ku-griddle eshisayo ukupheka imizuzu embalwa, usala ne-gooey, i-pancake-encrusted banana bite. Wamukelekile.

Noma le nqubo idala ama-pancake asayizi aphelele kumkhuba we-TikTok mini cereal, ama-flapjacks amancane asapakisha ithoni lezempilo, kusho uKeri Gans, M.S., R.D.N., CDN, aUmumo Ilungu leBrain Trust. "Abantu bacabanga ukuthi ubhanana unama-kilojoule amaningi, kodwa abawunaki umsoco nokuhlinzekwayo," kuchaza yena. "Bacabanga nokuthi ubhanana unoshukela omningi, kodwa khumbula, kwenzeka ngokwemvelo, ngakho-ke lokho kusho ukuthi ushukela uza nazo zonke izinzuzo zezempilo zamavithamini namaminerali, kanye nezakhamzimba ezifana nefayibha."

I-3g yefayibha etholakala kubhanana omaphakathi yenza izimanga emathunjini akho nasenhliziyweni yakho ngokusiza ukuvimbela ukuqunjelwa, ukwengeza inqwaba esitulweni, ukwehlisa amazinga e-cholesterol, nokunciphisa ingozi yesifo senhliziyo, konke lokhu kukugcina ugcwele futhi wanelisekile, kusho uGans. . Futhi, ubhanana uqhubeka nokugcina inhliziyo yakho iphilile ngenxa yokuqukethwe kwawo okuphezulu kwe-potassium, okusiza ukulawula umfutho wegazi, kusho uGans.

Umxube wepancake okhetha ukuwusebenzisa unikeza nethuba lokukhuphula umsoco wakho wesidlo sasekuseni, kungeza amaGans. "Uma othile efuna ukusebenzisa i-pancake mix nofulawa omhlophe ojwayelekile, kulungile," esho. "Kodwa ngingathanda ukuthi usebenzise amaphesenti ayi-100 wezinhlanganisela zokusanhlamvu okuphelele uma wenza ama-pancake njalo ngoba elinye ithuba lomhlomulo wezempilo we-fiber. Futhi ngokujwayelekile, amaphesenti ayi-100 okusanhlamvu okuphelele kwaziwa vikela inhliziyo. "

Ngokukhetha okungahambisani ne-gluten, uGans uphakamisa i-Purely Elizabeth's Ancient Grain Pancake Mix (Thenga yona, $ 21 ngamathathu, amazon.com), equkethe amaprotheni ayi-7g kanye ne-5g fiber ngokudla okuvela kufulawa we-alimondi, okusanhlamvu kwasendulo nembewu. IBob's Red Mill's Organic 7 Grain Pancake & Waffle Mix (Thenga It, $ 9, amazon.com) nayo inikela ngenani elifanayo lamaprotheni kanye nefayibha, kusho uGans, kepha ayinayo i-gluten njengoba yenziwa ngqoloyi okusanhlamvu, i-rye, nesipelingi , ummbila, i-oat, i-Kamut, i-quinoa, kanye nempuphu yerayisi ensundu. Uma ufuna ukuguqula ama-pancake akho kabhanana abe isakhiwo sokwakha izicubu zomzimba, ukudla kwangemva kokuzivocavoca, cabanga ukusebenzisa ukuxubana okugcwele amaprotheni. Umsebenzisi we-TikTok @thehungerdiaries unamathela kungxube ye-Kodiak's Cinnamon Oat Power Cakes (Buy It, $5, walmart.com), enephrotheni engu-14g kanye nefayibha engu-4g ngokuphakwa ngakunye ngephrotheni yephizi. (Okuhlobene: Le Izingcingo ze-Oatmeal Pancake Recipe Zezimbalwa Zokudla Kwezingulube)

Kungakhathaliseki ukuthi yiluphi uhlobo lwengxube ofuna ukuyisebenzisela amakhekhe akho amancane kabhanana, noma kunjalo, qiniseka ukuthi awanawo amafutha e-trans, angase ehlise i-HDL cholesterol (okunguhlobo "oluhle") futhi angandisa ingozi yesifo senhliziyo, kusho. AmaGans. Kufanele futhi ubheke okuqukethwe ushukela wengxube yakho bese ucabanga ukuthi lokho kuhlangana kanjani nokudla kwakho konke, uyanezela. Khumbula, uMnyango Wezolimo wase-United States uncoma ukuthi ubeke ushukela owengeziwe kuma-gramu angama-50 ngosuku, ngakho-ke uma uhlela ukumunca ama-flapjacks akho ngesiraphu futhi ube nesiphuzo esimnandi ngaphambi kokulala, cabanga ukukhetha ukuxuba okungekho ushukela .

Ukunikeza ama-pancake akho amancane kabhanana olunye ungqimba lokunambitheka noma ukuthungwa, faka ukulungiswa kwakho okuthandayo ku-batter. Ukuze uthole iphrofayili ye-flavour yesinkwa sikabhanana, fafaza ingcosana yesinamoni, i-nutmeg, nejinja. Ukwehlisa izinyo lakho elimnandi lasekuseni, phonsa idlanzana lama-chip eshokoledi noma ukhukhunathi osikiwe. Futhi ukuze uthole i-crunch eyanelisayo, gcoba amantongomane athosiwe noma imbewu ye-chia. Uma amakhekhe engane yakho esensundu ngokusagolide futhi eshisa kakhulu, wabeke endishini engashoni bese uwathela isiraphu ye-maple, i-Nutella, ibhotela lamantongomane, noma uju - uma lokho kuyinto yakho. Akunandaba ukuthi iyiphi i-combo enambitheka kamnandi oyiphuphayo, lawa ma-pancake kabhanana angayiphatha.

Futhi uma kuzwakala kungajwayelekile ukugcwalisa ukudla kwasekuseni okunethezeka ngaphambi komhlangano wakho wangoLwesithathu ekuseni, thatha amazwi ambalwa ezeluleko avela kuJack uqobo: Yenza lawa ma-pancake kabhanana bese wenza sengathi yimpelasonto nsuku zonke

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