Chakudya Chophika Chakudya Chophika Chakudya

Zakudya Zofunikira (potumikira)

Zikhala - 353

Mafuta - 12g

Carbs - 42g

Mapuloteni - 19g

Nthawi Yonse 25 min
Konzani 10 min , Cook 15 min
Mapemphero 6 (makapu 1 1/3 aliwonse)

Kupanga mpunga wokazinga ndi wosavuta kuposa momwe mukuganizira komanso njira yabwino kwambiri yogwiritsira ntchito mapuloteni, masamba, ndi mpunga wophika. Pogwiritsa ntchito zakudya zochepa chabe, mungathe kukonzekera chakudya chopatsa thanzi komanso chosangalatsa m'miyezi yosachepera 20.

Kukonzekera mbale zopezeka panyumba kukuthandizeninso kupeŵa chakudya chamtundu uliwonse. Mukaphika pakhomo, mumayendetsa zonse zomwe zikupita muzipangizo zanu, kotero simungathe kusiya zinthu zomwe sizikugwirizana bwino ndi dongosolo lanu, koma mukhoza kuwonjezera zowonjezera zomwe zimapereka zakudya monga fiber, zomwe zingakhale zosowa -kudya. Mwachitsanzo, chophimbachi, chimadzaza ndi zitsamba ndipo zimatulutsa msuzi wa soya kunja kwa tamari yamtundu wa gluten kuti apange chakudya chosakanikirana.

Zosakaniza

• Supuni 2 tiyi ya sesame
• Supuni 2 zachepetsa kuchepa kwa sodium gluten
• Supuni 2 mpunga wa viniga
• Supuni 1 supuni ya shuga
• 2 supuni ya tiyi ya chimanga
• Supuni 2 zapanola mafuta
• Dzira lalikulu 1, lomenyedwa
• 8 ma ovuni ophika ophika, odulidwa kapena odulidwa
• 1 chikho chopukutira bowa
• 1 chikho grated karoti
• 1 chikho cha nandolo zouma
• 1 chikho shredded wobiriwira kabichi
• 4 makapu ophika bulauni mpunga
• ¼ chikho chowotcha ndi mchere cashews, pafupifupi akanadulidwa

Kukonzekera

1. Mu vinyo waung'ono whisk mafuta a shuga, tamari, viniga wosasa, shuga, ndi chimanga; khalani pambali.
2. Thirani supuni imodzi ya mafuta mu skillet kapena wok kwambiri pamtentha.
3. Yonjezerani dzira ndi kupondereza pang'ono; Chotsani kuchokera ku poto ndikuyika pambali.
4. Kutentha mafuta otsala mu skillet; onjezani nkhuku ndi masamba ndikuphika kwa mphindi ziwiri kapena zitatu.
5. Onjezerani msuzi ndikuphika kwa mphindi ziwiri kuti mupange msuzi
6. Onjezerani mpunga ndi dzira yophika.
7. Pitirizani kuphika, kuyambitsa kawirikawiri mpaka zonse zopangidwira zikuyendetsedwa, pafupi mphindi zisanu.

1. Kutumikira kwambiri ndi ma cashews.

Zosakaniza Zosakaniza ndi Zobwereza

Mosiyana ndi msuzi wa soya, tamari sagwedezedwa ndi tirigu. Fufuzani pa golosi lanu kapena kumsika wa Asia. Amapezeka mosavuta m'mitundu yochepa ya sodium. Ngati mumagwiritsa ntchito msuzi wa soya ndipo muli ndi matenda a celiac kapena kusalana kwa gluten, onetsetsani kuti mumagwiritsa ntchito chizindikiro chaulere cha gluten .

M'malo mwa nkhuku, gwiritsani ntchito nkhumba, steak, shrimp otsala.

Gwiritsani ntchito mtundu uliwonse wophikira mwamsanga kapena wouma pazomwezi. Njira zina zimaphatikizidwa ndi tsabola wophimba bell, nyemba zouma zowonongeka, broccoli, kapena sipinachi yachinyamata. Fufuzani kalasi yamagetsi yomwe imaphatikizidwa ndi kabichi ndi kaloti zomwe zatsukidwa komanso zokonzeka kuphika.

Malangizo Ophika ndi Kutumikira

Kuphika mpunga waukulu kumayambiriro kwa sabata kwa burritos ndi mbale za mpunga. Patangotha ​​masiku angapo, gwiritsani ntchito zomwe zatsala kuti mupange mapepala atsopanowa.