Zakudya Zofunikira (potumikira)
Zikhala - 213
Mafuta - 8g
Carbs - 28g
Mapuloteni - 9g
Nthawi Yonse 7 min
Konzani 7 min , Cook 0 min
Mapemphero 3
Mphindi, mukhoza kukhala ndi chophimba chokoma chokhala ndi mbewu zabwino kwambiri , zomwe zimapindulitsa thanzi labwino komanso kuganiza bwino. Chifukwa cha tizilombo toyambitsa matenda ndi antioxidants, mbewu zonse zimapereka ubwino wambiri wopatsa ubongo, kuphatikizapo zimapereka chitetezo chotsutsa-kutupa, chomwe chawonetsedwa kuti chichepetse kuchepa. Kodi mukupeza zosachepera zitatu za mbewu zonse tsiku?
Broccoli amapereka vitamini C, mavitamini, ndi mavitamini a B omwe ali othandiza, omwe amathandiza moyo wa mtima komanso kuthandizidwa ndi thanzi la ubongo, komanso. Kusamalira zamasamba tsiku kumatha kuteteza kusamvetsetsa ndi kuteteza kukumbukira, komwe kungagwirizane ndi matenda a Alzheimer's. Kuwonjezera apo, kafukufuku amasonyeza kuti mapula ngati nyemba zakuda mu njirayi amatetezera kuti musataye malingaliro anu.
Zosakaniza
- 2 makapu broccoli ndi karoti slaw
- ½ chikho marinated atitchoku mitima, akanadulidwa
- ½ chikho nyemba zakuda
- 3 mpaka 4 amawombera mafuta atsopano, odulidwa mwamphamvu
- Supuni imodzi yowonjezera maolivi mafuta
- Supuni imodzi ya basamuki viniga
- Supuni 1 ya dijon mpiru
- Supuni 2 m'chigwa chochepa mafuta otchedwa yog yogurt
- Mchere ndi tsabola kuti mulawe
- 3 masentimita 10 masentimita onse okwanira
Kukonzekera
- Mu mbale yamkati, onjezerani nsomba, zitsamba, nyemba, ndi cilantro; Sungani bwino mpaka mutagwirizanitsa.
- Mu mbale yaing'ono, tinyani pamodzi mafuta, viniga, mpiru, yogurt, mchere, ndi tsabola. Thirani pa nyemba zowonongeka nyemba. Gwirani palimodzi mpaka mutakhala bwino.
- Ikani mawonekedwe pa bolodi locheka. Ikani gawo lachitatu la nsomba pazitsulo zonsezi. Pereka iwo ndikutumikira. Sangalalani!
Zosakaniza Zosakaniza ndi Zobwereza
Zilondazi ndi zokoma ndi zinyama zambirimbiri, kuphatikizapo tsabola wophimba belu, bowa, ndi nkhaka.
Nkhumba zofiira kuti zikhale zosiyana ndi zomveka. Onetsetsani kutentha ndi tsabola wotentha kapena mchere wa sriracha, kapena kukwera kwa utsi wokhala ndi uchi muzovala. Mukhoza kuonjezera mapuloteni pang'ono ndi nkhuku kapena utoto, cubed tofu, kapena kuponyera mu amondi ena osakaniza ndi pistachios.
Mmalo mokwapula mungagwiritse ntchito letesi yodulidwa, sipinachi, kapena kale. Pezani kulenga ndi masamba anu. Muzimasuka kutaya zitsamba zatsopano monga basil, katsabola, kapena rosemary. Phulani pepala la mapepala kapena mapuloteni pamutu musanandike zophimba, kuti mukhale ouma kwambiri.
Malangizo Ophika ndi Kutumikira
Mukhoza kutenthetsa makoswe pa grill kapena microwave kwa masekondi 30 mpaka mphindi imodzi musanadze.
Dulani mthunzi uliwonse pakati ndipo mutumikire ndi supu ya gazpacho kapena nkhaka. Ndibwino kuti tsiku lachilimwe likhale lofewa. Chinsinsichi chimayanjananso bwino ndi vinyo woyera wa vinyo kapena vinyo wonyezimira ndi laimu watsopano.