Zakudya Zofunikira (potumikira)
Malori - 151
Fat - 3g
Carbs - 24g
Mapulotini - 12g
Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 2 (1 chikho aliyense)
Msuzi umenewu uli wodzaza ndi ubongo wathanzi, kuyambira ndi broccoli. Broccoli ndi gawo la anthu amphamvu kwambiri. Malinga ndi The MIND Diet, operewera monga broccoli ndi caulifulawa ndi opambana pa chidziwitso. Kudya theka chikho tsiku la broccoli kumatha kumeta zaka ziwiri pa moyo wanu wamaganizo! Choncho, pali ubwino wambiri wa ubongo pakudya tsiku limodzi la cruciferous veggies (ie broccoli, kolifulawa, kale, ziphuphu za Brussels) - mukhoza kupeza vitamini C , masitimu , fiber ndi potassium.
Kuonjezerapo, mizu yachitsulo yatsopano imapereka phindu lachilengedwe lotsutsa-kutupa, komanso kuthandizira kuti munthu azidya bwino komanso kudyetsa mabakiteriya amzake mumatumbo. Zonsezi zimakhala bwino chifukwa cha ubongo wa ubongo chifukwa mukapitiriza kutupa ndipo matumbo anu amakhala osangalala, thanzi lanu limapindulanso.
Zosakaniza
- 1.5 makapu madzi
- 1 mutu waukulu broccoli, ziduladutswa
- Supuni 2 zatsopano zowononga mchenga, minced
- Supuni 1 Sriracha
- Supuni 1 supuni ya ufa
- 1/8 supuni ya supuni mchere
- 1/4 chikho Parmesan tchizi, grated
- Mkaka wa 1/2 wa mkaka wa ng'ombe wambiri kapena
- mkaka wosagwiritsa ntchito (zosankha)
Kukonzekera
- Mu mphika wa steamer, onjezerani madzi ndi broccoli kwa colander. Pakati pa kutentha kwakukulu, bweretsani kwa msuzi ndi msuzi wa broccoli kwa mphindi zingapo kufikira mdima wonyezimira. Onetsetsani kuti musadutse mpaka broccoli ndi mushy. Mmalo mwake, mungathe kuyambitsa microwave broccoli-palibe madzi okwanira-kwa mphindi imodzi kapena ziwiri kuti muwotche.
- Ikani broccoli yophika mu pulogalamu ya zakudya kapena blender. Onjezerani chikho cha madzi ophika, kusungirako zina zonse. Ngati mutayisungunula, onjezerani madzi omveka. Pangani kwa mphindi kuti muyambe kuyera.
- Onjezani ginger, Sriracha, ufa wa adyo, mchere, ndi tchizi. Pangani maminiti pang'ono. Ngati kusinthasintha kuli kofiira kwambiri, onjezerani chikho chimodzi chotsala cha madzi. Kuti chizoloŵezi cha creamier chikhale chosasunthika, sungani mkaka.
- Sakani mu mbale ndikutentha.
Zosakaniza Zosakaniza ndi Zobwereza
Msuzi uwu ndi wodalirika kwambiri. Mukhoza kuwonjezera masamba ena ndi broccoli, monga tsabola wofiira, kaloti, kapena bowa, ndi puree.
Pamwamba puloteni yokhala ndi tofu yofiira kapena ngakhale timadzi ta tchikotta. Pamapeto pake, mukhoza kuponyera nyemba zoyera za kumpoto kapena nyemba zoyenera kuti mukhale ndi mawonekedwe ena, mapuloteni, ndi zowonjezera.
Sungani mbale yanu ndi fodya wa paprika kapena ufa wowonjezera kuti mukhale ndi mtundu wina. M'malo mwa tchizi ya Parmesan, idyani mu yisiti yathanzi kuti mukhale ndi chotupa cha cheesy, kuphatikizapo mapuloteni ndi B12 !
Kuphika ndi Kutumikira Nsonga
Mukamawotcha broccoli poyamba, amathyola mapulogalamuwo pang'ono, kuti chikhale chosavuta kuchiyeretsa. Ngati muli ndi Vitamix kapena wina wonyezimira kusiyana ndi kutentha msuzi ngati iwo ali oyera, samasuka kutaya broccoli.
Msuzi uwu ukhoza kutumikizidwa ofunda kapena ozizira, zirizonse zomwe zikufunidwa. Kutumikira ndi nsomba yokazinga, chifuwa cha nkhuku, kapena tofu.