Kuna buƙatar gwada wannan Babban TikTok Hack na Mini Banana Pancakes

Wadatacce

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Tare da ɗimbin ɗimbin danshi mai ɗanɗano da ɗanɗano mai ɗanɗano, babu shakka pancakes ɗayan manyan hanyoyin da zaku iya ƙirƙirar flapjack. Bayan haka, Jack Johnson bai rubuta game da tarin blueberry ba, ko?

Amma kwanan nan, masu amfani da TikTok sun gano hazaka - kuma mafi sauƙi - hack wanda ke ɗaukar abincin karin kumallo mara lahani zuwa mataki na gaba. Don yin daidaitaccen pancakes na ayaba, za ku farfasa gaba ɗaya naner, ku haɗa shi a cikin ruwayenku, sannan ku gauraya busassun kayanku, ƙirƙirar batter mai kauri. Amma da wannan dabara, za ku yi bulala batir pancake (ko dai nan take ko daga karce), yanke ayaba, sannan ku yi amfani da cokali mai yatsa don dunkule kowane yanki a cikin cakuda. Bayan kin sauke yankan akan gasa mai zafi don dafawa na ƴan mintuna, za a bar ku da cizon ayaba mai ɗanɗano mai pancake. Marabanku.

Duk da cewa wannan dabarar tana haifar da pancakes masu girma da kyau don yanayin TikTok mini hatsi, ƙananan flapjacks har yanzu suna ɗaukar tan na fa'idodin kiwon lafiya, in ji Keri Gans, MS, R.D.N., CDN,Siffa Memba na Brain Trust. "Mutane suna tunanin ayaba tana da yawan kalori, amma suna watsi da ƙimar abinci da abin da suke bayarwa," in ji ta. "Suna tunanin ayaba tana da yawan sukari, amma ku tuna, a dabi'ance tana faruwa, don haka yana nufin sukarin yana zuwa ne da dukkan fa'idodin kiwon lafiya na bitamin da ma'adanai, da kuma micronutrients kamar fiber."

3g na fiber da ake samu a cikin ayaba matsakaita yana yin abubuwan al'ajabi ga hanjin ku da kuma zuciyar ku ta hanyar taimakawa wajen hana maƙarƙashiya, ƙara girma zuwa stool, rage matakan cholesterol, da rage haɗarin cututtukan zuciya, duk tare da kiyaye ku da gamsuwa, in ji Gans. . Bugu da ƙari, ayaba tana ƙara kiyaye lafiyar zuciyar ku godiya ga babban abun cikin potassium, wanda ke taimakawa sarrafa hawan jini, in ji Gans.

Gans ɗin ya ƙara da cewa hadawar pancake ɗin da kuka zaɓa don amfani da ita yana ba da damar haɓaka abincin ku na karin kumallo. "Idan wani yana son yin amfani da cakulan pancake tare da farin gari na yau da kullun, hakan yayi kyau," in ji ta. "Amma na fi son ku yi amfani da kayan abinci na hatsi na kashi 100 cikin 100 idan kuna yin pancakes akai-akai saboda wata dama ce don amfanin lafiyar fiber. zama mai kiyaye zuciya. "

Don zaɓin kyauta, Gans yana ba da shawarar Purely Elizabeth's Ancient Grain Pancake Mix (Sayi shi, $ 21 na uku, amazon.com), wanda ya ƙunshi furotin 7g da fiber 5g kowace hidima daga almond, tsoffin hatsi, da tsaba. Bob's Red Mill's Organic 7 Grain Pancake & Waffle Mix (Sayi Shi, $ 9, amazon.com) shima yana ba da adadin furotin da fiber, in ji Gans, amma ba shi da yalwa kamar yadda aka yi shi daga alkama, hatsin rai , masara, hatsi, Kamut, quinoa, da launin shinkafa launin ruwan kasa. Idan kuna son juya pancakes ɗin banana ɗinku zuwa ginin tsoka, abincin motsa jiki bayan motsa jiki, yi la'akari da amfani da cakuda mai cike da furotin. Mai amfani da TikTok @thehungerdiaries ya manne da Kodiak's Cinnamon Oat Power Cakes Mix (Sayi shi, $ 5, walmart.com), wanda ke alfahari da furotin 14g da fiber 4g a kowace hidimar godiya ga furotin. (Mai Alaƙa: Wannan Recipe Oatmeal Pancake Recipe yayi Kira don Kawai ewan Matan Pantry Staples)

Ko da wane nau'in cakuda kuke so ku yi amfani da ita don ƙaramin pancakes na ayaba, kodayake, tabbatar cewa ba ta ƙunshe da kitse na trans, wanda zai iya rage ƙwayar cholesterol HDL (aka "mai kyau") kuma yana iya ƙara haɗarin kamuwa da cututtukan zuciya, in ji Gans Hakanan ya kamata ku kalli abun da ke cikin sukarin da aka ƙara ku kuma kuyi tunanin yadda hakan ya dace da abincinku gaba ɗaya, in ji ta. Ka tuna, Ma'aikatar Aikin Gona ta Amurka ta ba da shawarar rage yawan adadin sukarin da aka ƙara a cikin gram 50 a rana, don haka idan kun shirya kan ƙwanƙwasa flapjacks ɗinku a cikin syrup kuma kuna samun magani mai daɗi kafin gado, la'akari da zaɓin haɗin da ba a haɗa da sukari ba. .

Don ba pancakes ɗin ƙaramin banana ɗinku wani ɗanɗano na dandano ko rubutu, haɗa abubuwan da kuka fi so a cikin batter. Don bayanin bayanin ɗanɗanon burodin ayaba, yayyafa shi cikin ɗan kirfa, nutmeg, da ginger. Don kashe haƙoran safiya mai daɗi, jefa a cikin ɗimbin guntun cakulan cakulan ko shredded kwakwa. Kuma don ƙumburi mai gamsarwa, whisk a cikin wasu gasasshen goro ko tsaba chia. Da zarar wainar jariri ta zama ruwan zinare kuma tana ɗumi da zafi, saita su a cikin ƙaramin kwano kuma a dora su a maple syrup, Nutella, man gyada, ko zuma - idan abin ku ne. Ko da wane nau'in dandano mai daɗi kuke mafarki, waɗannan pancakes ɗin banana suna iya ɗaukar shi.

Kuma idan yana da ban sha'awa don cika irin wannan karin kumallo mai ban sha'awa kafin taronku na safiyar Laraba, ɗauki ƴan kalmomi nasiha daga Jack da kansa: Yi waɗannan pancakes na ayaba kuma ku yi kamar karshen mako a kowace rana.

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