Zakudya Zofunikira (potumikira)
Zikhala - 256
Mafuta - 14g
Carbs - 30g
Mapuloteni - 9g
Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 2
Kupita opanda nyama kamodzi pa sabata kungachepetse chiopsezo cha matenda a mtima ndi kupwetekedwa mtima-maphunziro ena amachepera 21 peresenti amachepetsa chiopsezo! Ndi chifukwa chakuti nyama zochepa zimatanthauza malo ambiri a zophika, nyemba, mtedza, ndi mbewu zonse, zomwe zimaphatikizapo chakudya chokhala ndi thanzi labwino.
Chombo cha Buddha chosadya nyama ndi chitsanzo cha chakudya chimene mukufuna kuti musangalale nacho. Ndi zophweka kugwirizanitsa pamodzi ndi ma 17 gram of fiber (ndiwo pafupifupi 70 peresenti ngati mukuwombera mafuta osachepera 25 magalamu patsiku) ndi 19 magalamu a mapuloteni, osatchula mavitamini ndi minerals ambiri. Mafuta a maolivi pamene akuphika komanso kupatsa mavitamini othandizira, makamaka mavitamini A, D, E, ndi K.
Zosakaniza
- 1/2 chikho chophika nkhuku
- 1/4 chikho chokoma chimanga
- 1/4 chikho chamtundu wa sikwashi, cubed
- Supuni 1 supuni ya mandimu
- Supuni ya supuni ya mandimu 1
- 1/2 supuni ya mafuta a maolivi
- Supuni 1 cilantro, finely akanadulidwa
- Supuni 1 ya chili
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni pansi tsabola wakuda
- Supuni 2 walnuts, odulidwa ndi toasted
- 6 sing'anga Brussels imamera, thinly sliced
- 1 chikho kale, finely akanadulidwa
- Supuni imodzi ya mandimu
- Supuni 1 ya dijon mpiru
- Supuni 1 ya mafuta a maolivi
- 1/4 supuni ya supuni mchere
- 1/4 chikho cha azitona zakuda, theka
Kukonzekera
1. Yambani zowonjezera ku 350F.
2. Lembani pepala lophika ndi pepala.
3. Mu mbale yaing'ono, phatikiza nkhuku, chimanga, ndi sikwashi. Lembani ndi madzi a mandimu, zest, mafuta, cilantro, ufa woumba, mchere, ndi tsabola.
4. Tumizani pepalayo kuphika pepala ndikuphika mu uvuni kwa mphindi 15-20, mpaka mutha kuwombera mphalasitiki.
5. Lembani pepala lophika lokha ndikukonzekeretsa walnuts pa ilo.
Owasisita mu uvuni kwa mphindi 3-5, kuyang'anitsitsa kuti asatenthe. Ayenera kukhala golide pang'ono pamene muwachotsa. Ikani pambali kuti muzizizira.
6. Konzani saladi pamene nyemba ndi nkhumba zikuphika. Lembani ziphuphu za Brussels kuti ziwapatse iwo ngati nsalu. Gwirani limodzi ndi kale, mandimu, mpiru, ndi mchere. Sungani firiji mpaka mutakonzeka kudya kuti zokoma zanu zikwatirane.
7. Mukakhala ndi zigawo zanu zonse, musonkhanitse mbale ya Buddha. Konzani saladi ya Brussels ndi Kale, nyemba zokazinga ndi ndiwo zamasamba, ndi azitona ndizisangalala.
Zosakaniza Zosakaniza ndi Kusiyanasiyana
Zakudya izi ndi zokongola kwambiri. Mukhoza kusinthitsa nkhuku za nyemba zina, monga nyemba kapena nyemba zakuda. Mbatata ya mbatata imapanga gawo labwino kwambiri la msuzi wakuda, kupereka mankhwala ofanana ndi antioxidant, beta-carotene , mu mnofu wake wonyezimira.
Malangizo Ophika ndi Kutumikira
Chinsinsichi sichikufuna mtundu wina wa kale-mungagwiritse ntchito zosiyanasiyana zomwe zilipo ndipo simukuphwanya banki.
Ngati mukufuna kusankha zosangalatsa, dziwani kuti kalembedwe kameneka kamakhala ndi mavitamini ambiri, pomwe dinosaur kale ili pambali yokoma. Russian kale ili ndi mbali zonse ziwiri.
Pankhani ya nyemba ndi chimanga, musazengereze kugwiritsa ntchito zamzitini kuti muzisunga nthawi. Iwo ali ndi thanzi loperekedwa chifukwa amadzazidwa ndi atsopano.
Onetsetsani kuti muzimutsuka musanagwiritse ntchito, kuti muchotse mavitamini owonjezera.
Mudzakhala ndi zakudya zambiri mu mbale yanu ... komanso zotsalira zambiri zomwe simunagwiritse ntchito. Kodi muchita chiyani ndi masewera osefukira a bastern, chickpeas, ndi kale? Mukhoza kuyesa maphikidwe ena kapena kuphika mkaka waukulu pogwiritsa ntchito zonse zomwe muli nazo ndikusangalala ndi zosiyana pachiyambi sabata. Tumizani maolivi ndikuonjezerani nsomba ya nsomba tsiku limodzi, mwachitsanzo. (Ngakhale, nkhuku ndi chimanga paokha zimapanga chakudya chokhutiritsa, chophwanyika , chomwe chimatulutsa mchere , kotero mungathe kuthawa mofulumira kuposa momwe mukuganizira.)