Kufuneka Uzame le Genius TikTok yokuNgena kwi-Mini Banana Pancakes

Umxholo

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Ngangaphakathi kwawo okumanzi okufumileyo kunye nokunambitheka okumnandi kancinci, ngokungathandabuzekiyo i-pancake yebhanana yenye yeendlela eziphambili onokuthi wenze ngayo iflapjack. Emva koko, uJack Johnson akazange abhale malunga ne-blueberry stack, akunjalo?

Kodwa kutsha nje, abasebenzisi beTikTok baye bafumanisa ubukrelekrele - kwaye ilula kakhulu - i-hack ethatha ukutya kwasekuseni okubonakala kungenasiphako ukuya kwinqanaba elilandelayo. Ukwenza iipancakes eziqhelekileyo zebhanana, utyumza i-naner yonke, uyifake kulwelo lwakho, kwaye udibanise kwimpahla yakho eyomileyo, udala intlama eshinyeneyo. Kodwa ngeli qhinga, ubetha intlama yepanekuku ecacileyo (nokuba kwangoko okanye ukusuka ekuqaleni), usike ibhanana, emva koko usebenzise ifolokhwe dunk isilayi ngasinye kumxube. Emva kokuba ulahle izilayi kwigridi eshushu ukupheka imizuzu embalwa, ushiyeke nge-gooey, i-pancake-encrusted banana. Wamkelekile.

Nangona obu buchule budala i-pancake ebungakanani ngokugqibeleleyo kwitikTok mini yokutya okuziinkozo, iiflapjacks ezincinci zisapakisha itoni yempilo, utshilo uKeri Gans, M.S., RDN, CDN, aUbume Ilungu leBrain Trust. "Abantu bacinga ukuba iibhanana ziphezulu kwiikhalori, kodwa bayayihoya ixabiso lezondlo kunye noko bakubonelela," uyachaza. "Bacinga nokuba iibhanana ziphezulu kwiswekile, kodwa khumbula, iyenzeka ngokwendalo, ke oko kuthetha ukuba iswekile iza nazo zonke izibonelelo zezempilo zeevithamini kunye neeminerali, kunye nezinto ezincinci ezifana nefayibha."

I-3g yefiber efumaneka kwibhanana ephakathi yenza izimanga kumathumbu akho kunye nentliziyo yakho ngokunceda ukuthintela ukuqhina, ukongeza ubuninzi kwi-stool, amanqanaba aphantsi e-cholesterol, kunye nokunciphisa umngcipheko wesifo senhliziyo, ngelixa ugcina ugcwele kwaye wanelisekile, utsho uGans. . Kwaye iibhanana zigcina iintliziyo zakho zisempilweni ngenxa yomxholo we potassium, onceda ukulawula uxinzelelo lwegazi, utshilo uGans.

Umxube wepancake okhetha ukuwusebenzisa nawo unika ithuba lokunyusa isondlo sakusasa, yongeza iGans. "Ukuba umntu ufuna ukusebenzisa umxube wepancake ngomgubo omhlophe qho, kulungile, utshilo. "Kodwa ndingathanda ukuba usebenzise i-100-percent-grain mixes ukuba wenza i-pancakes rhoqo ngenxa yokuba lelinye ithuba lenzuzo yezempilo yefiber. Kwaye ngokubanzi, i-100-pesenti yeengqolowa ziye zaziwa ngokuba khusela intliziyo yakho. "

Ngokukhetha i-gluten-free, iiGans ziphakamisa ukuba uMxube we-Grain Pancake wase-Elizabeth ka-Elizabeth (Ithenge yona, iidola ezingama-21 ezintathu, amazon.com), equlathe iprotein ye-7g kunye nefayibha ye-5g ngokusebenza ukusuka kumgubo weamangile, iinkozo zamandulo nembewu. IBob's Red Mill's Organic 7 Grain Pancake & Waffle Mix (Yithenge, $9, amazon.com) ikwabonelela ngomlinganiselo ofanayo weprotheyini kunye nefayibha, utsho uGans, kodwa ayinagluten-free njengoko yenziwe kwingqolowa epheleleyo, irye, ipelo. , umbona, i-oat, iKamut, iquinoa, kunye nomgubo werayisi omdaka. Ukuba ufuna ukuguqula iikeyiki zakho zebhanana zibe kukwakha izihlunu, isidlo sasemva kokuzilolonga, cinga ngokusebenzisa umxube ogcwele iiprotein. Umsebenzisi weTikTok @thehungerdiaries unamathela kuMxube weCakeak's Oat Power Cakes Mix (Thenga yona, $ 5, walmart.com), eneqhosha le-14g yeeprotein kunye ne-4g ifayibha ngokusebenza enkosi kwiproteni ye-ertyisi. (Idibeneyo: Le Oatmeal Pancake Recipe Iifowuni zeeFresh Stry Staples)

Kungakhathaliseki ukuba luhlobo luni lomxube ofuna ukuwusebenzisa kwi-pancakes yakho encinci yebhanana, nangona kunjalo, qiniseka ukuba ayinayo i-trans fats, enokunciphisa i-HDL ye-cholesterol (eyaziwa nangokuthi "uhlobo oluhle") kwaye inokunyusa ingozi yesifo senhliziyo, ithi. IiGans. Kuya kufuneka ujonge umxholo wakho weswekile oxubileyo kwaye ucinge ngendlela efanelekileyo ngayo ukutya kwakho konke, wongeza. Khumbula, iSebe lezoLimo lase-United States licebisa ukuba uthathe iswekile eyongeziweyo kwi-50 grams ngosuku, ngoko ke ukuba uceba ukutshaya i-flapjacks yakho isiraphu kunye nokunyanga okumnandi ngaphambi kokulala, cinga ukukhetha umxube ongenawo swekile. .

Ukunika ii-pancakes zakho ezincinci zebhanana olunye ungqameko lwe-flavour okanye ubume, faka ulungiso lwakho oluthandayo kwi-batter. Kwiprofayili yencasa yesonka sebhanana, ufefe intwana yesinamoni, i-nutmeg, kunye nejinja. Ukuthomalalisa izinyo lakho eliswiti lasekuseni, phosa iitshiphusi zetshokholethi ezigcweleyo okanye ikhokhonathi ekhutshiweyo. Kwaye ukonwaba okwanelisayo, whisk kwezinye iinathi ezigcadiweyo okanye imbewu ye-chia. Emva kokuba amaqebengwana omntwana wakho enombala omdaka ngegolide kwaye eshushu eshushu, zibeke kwisitya esincinci kwaye uzifake kwisiraphu yemephu, iNutella, ibhotolo yebhotolo, okanye ubusi - ukuba yinto yakho leyo. Nokuba yeyiphi na incasa yobumnandi ophuphayo, ezi pancake zebhanana zinokuyiphatha.

Kwaye ukuba uziva ungaqhelekanga ukuzalisa isidlo sakusasa esidumileyo phambi kwentlanganiso yakho yangoLwesithathu, thatha amagama ambalwa eengcebiso ezivela kuJack ngokwakhe: Yenza ezi pancake zebhanana kwaye wenze ngathi yimpelaveki yonke imihla.

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