Maphikidwe athu onse ali ndi calorie yochepa (awiri a iwo ali ndi zosakwana makilogalamu 200) koma ali ndi kukoma kotere kotero kuti akhoza kukhutiritsa otsutsa kwambiri osankha chokoleti. Kodi mukufunikirabe chifukwa chomveka choyamba kusangalala? Ganizilani za phindu la chokoleti cha thanzi. Kafukufuku watsopano amasonyeza kuti mankhwala ophera antioxidants (flavonols) omwe amakhalapo ku kakale amachepetsa chiopsezo cha matenda a mtima, amachititsa kuti magazi aziyenda bwino, komanso amateteza khansa. Tikukhulupirira kuti pogwiritsira ntchito mfundo zothandiza izi, kuphatikizapo maphikidwe athu, mumalandira nthawi zonse ndikusangalala. Kodi mungapange chokoleti chamdima chokoma ndi chodabwitsa?
Mapeyala ophika ndi vanila ndi chokoleti yakuda
Mapeyala a mapeyala ophika ndi okongola komanso osavuta kukonzekera.
4 servings
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 22-27
Gawo limodzi mwa magawo atatu a galasi la vinyo woyera wouma, mwachitsanzo "Pinot Grigio" kapena "Sauvignon Blanc"; 1/4 chikho shuga; finely grated zest wa mandimu awiri; 1 vanila pod; Mapeyala okoma 4 amawathira pepala ndi kupukuta ndi kudula mu zidutswa zinayi; 140 gm ya chokoleti yakuda yakuda. Mu sing'anga supu Kusakaniza vinyo, shuga ndi mandimu zest. Dulani phala la vanila, pukutani mbewu za vanila ndikuzisakaniza ndi madzi. Kuphika pa sing'anga kutentha kwa mphindi ziwiri. Onjezani mapeyala kwa madzi ndi kuphika kwa mphindi 20-25, kapena mpaka zofewa. Pamene mukuphika, khalani ndi mapeyala nthawi ndi madzi. Pamene mapeyala ali okonzeka, konzekerani msuzi wa chokoleti. Mu khola lachiwiri lakumadzi ndi madzi otentha pang'onopang'ono (kapena pogwiritsa ntchito njira yosambira, sungunulani chokoleti). Apatseni magawo 4 a mapeyala pa mbale ndikutsanulira supuni iliyonse ya supuni 2, ndiyeno msuzi wa chokoleti. Tumizani mwamsanga. Chakudya chopatsa thanzi (1 peyala ndi supuni 2 chokoleti msuzi): 391 kcal, 13 g mafuta (26% kcal, mafuta olemera 7 g), 59 g Zakudya, 3 g mapuloteni, 8 g fiber, 30 mg calcium, 1 mg wa chitsulo, 4 mg wa sodium.
Chokoleti soufflé ndi rasipiberi msuzi
Chikondi chokhudzidwa cha mcherewu chimapatsa skimmed kaka.
8 servings
Kukonzekera: Mphindi 30
Kukonzekera: Mphindi 17
Pakuti chocolate soufflé
1 galasi la shuga wothira; 1/2 chikho chosakuta utomoni wa kakao; 2 tbsp. supuni za ufa; 1/2 mkaka mkaka (2% mafuta okhutira); 1/2 chikho madzi ozizira; 4 mapuloteni a mazira 4 kutentha; 1/8 tsp wa acid citric; 1 tbsp. ndi supuni 1 ya shuga; 3 mazira a dzira kutentha; masamba mafuta
Pakuti rasipiberi msuzi
500 g mwatsopano zamasamba; 2 tbsp. supuni za shuga; 1/2 Tsp madzi atsitsi a mandimu.
Preheat uvuni. Fufuzani shuga, ufa ndi ufa wofiira mu poto iwiri (kapena gwiritsani ntchito madzi osamba). Onjezerani mkaka ndi madzi ozizira ku phula ndi kumenyana ndi whisk mpaka zokhazokha zimapangidwa. Pitirizani kumenyana kwa mphindi 8-10 - mpaka chisakanizo chikule. Chotsani poto kutentha ndi kuika pambali. Ndi chosakaniza, azungu wa azungu ndi citric acid, pang'onopang'ono akuwonjezera shuga. Onetsetsani mazira a dzira mu chisakanizo cha chokoleti. Onjezerani ndi kusakaniza theka la mapuloteni, kenaka yonjezerani chithovu chonsecho. Sakanizani mtandawo mu mafuta opangira mafuta a tsikuli, koma osati pamwamba, koma musiye masentimita 1 mpaka pamapeto (mtanda ukhoza kusungidwa mu firiji maola 24 musanaphike). Phulani nkhungu pa tebulo yophika ndikuphika kwa mphindi pafupifupi 17, kapena mpaka mpweya utuluke, wotsalira pakati. Padakali pano, gaya raspberries mu pulogalamu ya chakudya. Onetsetsani shuga ndi madzi a mandimu. Thirani gawo lililonse la soufflé ndi rasipiberi msuzi ndikutumikira.
Chokoleti cha Mexican sorbet
Mavitamini ndi sinamoni amathandiza kukometsetsa kwa chokoleti.
6 zopereka
Kukonzekera: maola awiri
Kukonzekera: Mphindi 5
Makapu awiri a madzi; 1 galasi shuga; 1 chikho cha ufa wosaphulika; Mapulitsi asanu a cloves; Sinamoni imodzi; 1/4 kapu ya amondi osakoma; Supuni 1 pansi sinamoni; 1/2 supuni ya supuni ya shuga; masamba mafuta kuti mafuta nkhungu. Mu saucepan, kutentha madzi ndi shuga pa sing'anga kutentha. Pamene shuga imasungunuka, yikani koka, ndikuyambitsa whisk, ndiyeno yonjezerani mapepala a clove ndi ndodo ya sinamoni. Cook pa moto wochepa kwa mphindi 3-4, oyambitsa zonse. Chotsani chosakaniza cha chokoleti ku kutentha ndi firiji mufiriji kwa maola awiri osachepera. Pogwiritsa ntchito mafinya, tanizani chisakanizo cha chokoleti mu mbale, kenaka muzitsanulira mu ayisikilimu ndikutsatira malangizo (ngati mulibe ayisikilimu, muzitha kusakaniza mu ayezi). Pakali pano, akuwotcha amondi. Kuti muchite izi, yambani zowunikira 200 ° C. Ikani amondi pa pepala lophika lopangidwa ndi zojambulazo zowonongeka, ndipo perekani kwa mphindi zisanu (mpaka fungo liwonekere). Sakanizani sinamoni ndi shuga mu mbale yamkati. Tengani mtedza kuchokera mu uvuni, kuwaza mafuta ndi kusakaniza mu shuga ndi sinamoni, kenaka mutenge mtedza mu mbale ndikuzisiya kuti ziume pa mbale. Sherbet yofiira ndi yokonzeka kugwiritsidwa ntchito. Kuti mukhale osasinthasintha, onetsetsani mafirimu mu mafirimu kwa maola angapo (ngati mutagwiritsira ntchito mazira a ayezi, tumizani sherbet mu mbale yosaya ndipo mugwiritsire ntchito foloko yayikulu kugaya). Lembani ndi amondi ndi kutumikira. Zakudya zamtundu uliwonse (1/2 chikho): 196 kcal, 5 g mafuta (20% kcal), 1 g mafuta olemera, 42 g mavitamini, 4 g mapuloteni, 5 g fiber, 38 mg calcium, 3 mg chitsulo, 5 mg sodium.
Kodi Kusungunula Chokoleti
Ikani zidutswa za chokoleti mu galasi lopanda kutentha. Onetsetsani kuti mbaleyo yayuma: chinyezi chingathe kusokoneza njira yothetsera chokoleti. Lembani poto pang'ono ndi madzi ndipo mubweretse ku chithupsa, ndiye kuchepetsa kutentha. Ikani mbale ya chokoleti pamwamba pa poto. Pang'onopang'ono moto (ngati madziwo atentha kwambiri, chokoleticho chidzatenthedwa), sungani chokoleticho, mutengeke, mpaka pafupifupi chokoleti chonse chidzasungunuka. Chotsani poto kuchokera pamoto pamene akadakali zidutswa za chokoleti chosadulidwa mu mbale. Pitirizani kuyambitsa chokoleti mpaka itasungunuke. Kuzizira pang'ono - ndipo mungagwiritse ntchito kake kapena kutsanulira mchere.