Zakudya Zofunikira (potumikira)
Zikhala - 101
Fat - 3g
Carbs - 9g
Mapulotini - 10g
Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 2
Saladi ya tuna ndizakusakaniza kosavuta kudya (kapena chakudya chamasana), koma kalasi yoyamba ya mayonesi si nthawi zonse yowonjezera thanzi. Pogwiritsa ntchito mayonesi a avocado okoma komanso obiriwira komanso kuwonjezera mchere watsopano, saladi iyi imakhala yochuluka komanso yokoma koma yopweteka kwambiri.
Zosakaniza
- 4 ounces nsomba zamzitini m'madzi, sodium yotsika, yotsekemera
- 1/4 avocado wokhwima
- Supuni 1 ya mandimu
- Supuni imodzi inadulidwa anyezi wofiira
- 1-2 supuni ya tiyi finely akanadulidwa cilantro
- Dulani tsabola wofiira wofiira
- Chophimba chatsopano, chosankha, chokongoletsa
- Msuzi wotentha, wosankha, wokongoletsa
- 4 mikate yofiira ya bulauni
Kukonzekera
Mu mbale yaing'ono, phatikiza nsomba, avocado, madzi a mandimu, anyezi wofiira, cilantro, ndi tsabola wofiira. Sakanizani ndi mphanda mpaka mutagwirizanitsidwa.
Gwiritsani ntchito saladi ya nsomba pamwamba pa mikate ya mpunga wa bulauni. Fukani ndi cilantro yatsopano ndi masewera ochepa a msuzi wotentha chifukwa chokankhidwa.
Zosakaniza Zosakaniza ndi Zobwereza
Kupeza avocado wangwiro kumadziwika kuti ndibodza, makamaka pamene mukufunikira kuti ikhale yakucha pomwepo. Malowa m'malo mwa advocate atsopano ndi pre-made guacamole yomwe mungathe kugula ku sitolo iliyonse.
Osati kokha kokha, koma mwa kulowetsa guacamole yokonzeka kwa avocado, simungagwirizane ndi ndondomeko ya chakudya ngati simukufuna kupanga saladi ya thonje pomwe avocado yanu yayamba bwino.
Mukamagula guacamole, yang'anani mitundu yomwe imapangidwa ndi zokonzera zonse - guacamole yonse imakhala ndi kadoko, mandimu kapena mandimu la mchere, mchere, komanso nthawi zina anyezi ndi tsabola.
Nsomba zam'chitini zimagwirira ntchito mofanana mu njirayi komanso saumoni ndi njira yabwino kwambiri yopangira ubongo omega-3 fatty acids . Mofanana ndi nsomba, sankhani mitundu ya zamzitini m'madzi komanso pansi poti sodium kapena opanda mchere. Ndimakonda kugwiritsa ntchito sardines, zomwe zimakhala nsomba zowonjezereka, omega-3. Yesani-inu mukhoza kwenikweni!
Malangizo Ophika ndi Kutumikira
Ngakhale mikate yofiira ya bulauni ndibwino kwambiri pamsana wa nsombayi, sungani kuigwiritsa ntchito popanga tirigu wamba kapena chotupitsa, kapena ngati chophimba chopatsa thanzi ndi ophika kapena masamba obiriwira.
Ngati mumagwiritsa ntchito pulogalamu yamakono, kapena mumangofuna kuwonjezera zowonjezereka tsiku lanu, yesetsani kugawa saladi ya "tuna" mu "makapu a nkhaka" Peel nkhaka imodzi kutalika koma pezani theka la khungu, ndikugwiritsa ntchito zomwe ndikuzitcha "ola".
Tangoganizirani kuti mukuyang'ana pansi pa nkhaka-mumayamba poyang'ana kutalika kwa nkhaka nthawi ya 12 koloko, kudumpha 1 koloko, peelani mzere wina pa ola lachisanu, tulukani 3 koloko , ndipo pitirizani ulendo wonse.
Kusiya khungu sikumangothandiza kamba kakoka konyamula bwino, koma khungu lotsala limapereka bwino pakusankha kuti idye.
Chifukwa cha okosijeni, mapuloteni ndi opusa chifukwa cha browning mwamsanga atadulidwa. Popeza mukugwiritsa ntchito ΒΌ ya peyala (kapena theka la theka) mu njira iyi, chinyengo chimodzi chokha chingathandize kuti otsalawo akhale atsopano-osamba madzi! Lembani kagawo kagawo kamodzi kokha kudula pansi pamadzi opanda madzi pamphepete mwa khungu ndi sitolo mufiriji mpaka maola 24.