10-Mphindi Zamadzi-Zitsamba Zophimbidwa Pamadzi Ophikira

Zakudya Zofunikira (potumikira)

Zikhala - 177

Mafuta - 9g

Carbs - 21g

Mapuloteni - 8g

Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Mapemphero 2 (1 toast iliyonse)

Chakudya chamadzulo sichimatenga nthawi yaitali kukonzekera. Masiku ena, zingakhale nkhani yoponyera pamodzi magulu ang'onoang'ono a friji ndi friji chifukwa cha chakudya chofulumira koma chokongola. M'njira iyi, chakudyachi chimapatsa mafuta odzaza mtima, kudzaza zitsulo komanso mapuloteni okoma.

Mukhoza kusangalala ndi zakudya zokoma ngakhale mutatentha. Kupembedza, mwachitsanzo, pangani maimidwe abwino kuti azifalitsa ndi sauces. Mfungulo ndi kulamulira gawo.

Nsomba zimayambitsidwa ndi zitsamba zamadzimu. Ngakhale madzi a mandimu olemera a citrus angayambitse reflux, zest mwina mwina, kotero inu mukhoza kugwiritsa ntchito kukwaniritsa mbiri yofanana mbiri.

Zosakaniza

• 8 zouluka zouluka (kapena 10 shrimp zazing'ono), zophimbidwa ndi kuchotsedwa
• 1/2 supuni ya tiyi ya mafuta
• 1/2 supuni ya supuni ya mandimu
• 1/8 supuni ya supuni chitowe
• Supuni ya supuni 1 yophimba, yokometsetsa bwino (mwasankha)
• Magawo awiri onse a mkate wa tirigu
• 1/2 sing'anga yamapepala, yosenda
• mchere wambiri (osachepera 1/8 supuni ya supuni)
• 1/4 mango, sliced ​​thinly

Kukonzekera

1. Mu mbale yaing'ono, phatikiza ma shrimp ndi mafuta a azitona, zest, mandimu, ndi cilantro.
2. Sungani poto yaing'ono pa firiji yamkati ndi kuwonjezera zitsamba. Kuphika kwa mphindi 4 mpaka 5, kuthamanga pang'ono.
3. Pamene shrimp ikuphika, chepetsani magawo onse a mkate wa tirigu ndipo sungani nyemba yamchere pamodzi ndi mchere.
4. Phulani kagawoti pa mkate wophika komanso pamwamba ndi mango magawo, kenako zitsamba.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kusankha mapuloteni ena osati ma shrimp.

Mavitamini otsika otsekemera kapena nkhuku zokometsera nkhuku angayanjane bwino ndi avoti ndi mango ngakhale mwamsanga!

Malangizo Ophika ndi Kutumikira

Ngati chakudya ichi chiri pambali yapafupi, pembedzani ndi saladi. Komabe, kumbukirani kuti zigawo zing'onozing'ono zingathandize kupewa kutentha kwa mtima. Ngati muli ndi mapaundi ochepa kuti muthe, zakudya zopatsa mphamvu komanso zowonjezera mapuloteni zingathandize kuchepetsa kulemera kwanu kwa kalori, motero kumathandiza kuchepetsa thupi. Kufikira kulemera kwathanzi kumachepetsa kupweteka m'mimba mwako, kuteteza reflux.

Ngati muli ndi cilantro mowonjezera mungathe kuziyika mosavuta mu mbale iyi, koma simungafune kugula gulu lonse chifukwa cha chakudya ichi, makamaka ngati mukudziwa kuti simukuzigwiritsa ntchito mtsogolo. Ngati mugwiritsira ntchito cilantro, sungani gulu lonselo mu furiji, mu thumba la pulasitiki ndi mapeto omwe atakulungidwa mu pepala lamadzi onyowa kapena choviikidwa mu mtsuko wa madzi. Mwinanso, mukhoza kuzidula ndi kusunga mufiriji.