Zakudya Zofunikira (potumikira)
Malori - 209
Mafuta - 10g
Carbs - 15g
Mapuloteni - 17g
Nthawi Yonse 95 min
Konzani mphindi zisanu , Cook 90 min
Mapemphero 4 (1/2 chikho aliyense)
Soy ndi imodzi mwa zakudya zochepa zomwe zimakhala ndi amino thupi lanu limafuna kupanga mapuloteni. Soy imathandizanso kuti mitundu yambiri ikhale ndi fiber ndi micronutrients monga potaziyamu , magnesium, mkuwa ndi manganese komanso mitundu yosiyanasiyana ya tizilombo toyambitsa matenda kuphatikizapo mafinyavones, saponins, phenolic acids, ndi sphingolipids.
Ngakhale zotsatira za soya pa thanzi ndi gawo lochita kafufuzidwe, umboni umasonyeza kuti mankhwala a soy's-like-like sagwirizana ndi chiopsezo cha khansa zokhudzana ndi mahomoni. Yesetsani kuzigwiritsa ntchito monga ma soya, mkaka wa soya, tofu, kapena miso mmalo mwa tirigu wosakanizidwa, mipiringidzo, ndi zinthu zina zowonongeka.
Zosakaniza
- Thumba 1 thumba lachisanu losungunula ladamamu (pafupifupi makapu 4)
- Supuni 2 za mafuta
- 1/2 supuni ya supuni mchere
- 1/4 supuni ya supuni tsabola wakuda
Kukonzekera
- Lolani malo osungunukawa atayambika pa teyala kwa ola limodzi. Lembani chophimba choyera chotsuka chophika ndikuphimba.
- Chotsani uvuni ku 350F.
- Konzani edamame pa pepala lophika. Dulani ndi supuni 2 za maolivi ndi kuwaza mchere ndi tsabola.
- Kuphika kwa mphindi 30, kuyambitsa maminiti 10, kufikira crispy.
Zosakaniza Zosakaniza ndi Zobwereza
Pezani kulenga ndi zokoma ndi zonunkhira. Yesani msuzi kapena msuzi wa soya (osasowa kuonjezera mchere wochuluka ngati mukugwiritsa ntchito izi) ndi ginger pansi ndi adyo, kapena fodya wa paprika kuti mumve bwino.
Mutha kugwiritsa ntchito ufa wochuluka kapena ufa wambiri kuti ukhale wokonzeka.
Malangizo Ophika ndi Kutumikira
Gwiritsani ntchito nyemba zowonjezera mapuloteni ngati cholembera cha saladi ndi msuzi. Kapena, ponyani iwo mu chikwama chokwera ndipo muzisangalala ndi zakumwa zapakati pa masana. Sungani zotsalira mu firiji. Mukhoza kupeza soya kapena soya osungira podula mu firiji m'masitolo ambiri.