Ma calories ocheperako, Mtengo Wambiri Wathanzi
Kolifulawa panopa ndi MVP kwa ine kukhitchini. The cruciferous veggie ndi zokoma komanso zowonjezera zokha, koma chifukwa chenicheni chomwe ndikuwatsatira masiku ano? Kamodzi kogwirizanitsidwa ndi bits, ndimasinthana bwino mpunga. Mwachidule, mungagwiritsire ntchito kolifulawa kulikonse kumene mungagwiritse ntchito mpunga chifukwa cha magawo ena a calories.
N'chifukwa Chiyani Kolifulawa?
Tonsefe tingavomereze kuti mpunga ndizofunikira pa chakudya chambiri.
Pali chifukwa chake ndi chimodzi mwa zakudya zotchuka kwambiri padziko lapansi. Koma vuto ndi mpunga, makamaka zoyera zoyera, ndikuti zimanyamula makilogalamu ambiri ndi carbs popanda zakudya zambiri. Chikho chimodzi cha mpunga woyera wophika uli ndi makilogalamu pafupifupi 250 ndi makapu 53g, ndipo ili ndi mapuloteni pafupifupi 4g ndipo pafupifupi pafupifupi fiber. Mukhoza kukhala ndi makapu 2 a mpunga wa caulifulawa pafupifupi 60 calories, 13g carb, 5g mapuloteni, ndi 6g fiber!
Chifukwa china cholifulawa ndibwino kwambiri mmalo mwa mpunga? Zonsezi zimakhala zokoma. Amakhala ndi zokometsera zina mu mbale. Ndipo iwo ali ofanana mofanana mu mawonekedwe kuti iwe sungakhoze konse kufotokoza kusiyana kwake. Choncho ngati mukuyesera kuchepetsa kalori yanu, kudula ma carbs, ndi / kapena kudya zakudya zambiri, mpunga wa kolifula ndi njira yopitira.
(Njira ina yabwino yodula carbs: tofu shirataki Zakudyazi .)
Mmene Mungapangire 'Msuzi wa Kolifulawa'
Khwerero 1: Yambani ndi kolifulawa wodulidwa.
A sing'anga mutu wa kolifulawa adzatulutsa pafupifupi makapu 5. Mukhozanso kusungira nthawi yambiri mwa kugula mapulitsi osadulidwa ndikudulidwa.
Khwerero 2: Kugwiritsira ntchito magulu, kuyamwa kolifulawa mu blender mpaka kuchepetsedwa kwa mpunga-kakulidwe zidutswa.
Khwerero 3: Bweretsani skillet yochulukirapo yowonjezera ndi kutsekemera kwapopera kutentha.
Cook ndi kusonkhezera kolifulawa mpaka wachifundo, 6-8 mphindi.
Pangani mpunga wokazinga. Kolifulawa "mpunga wokazinga" wasanduka wokondedwa mwamsanga ndipo ali ndi chifukwa chabwino. Izi zimakonda kwambiri zofanana ndi zojambula bwino, koma popanda mafuta ndi mafuta owonjezera. Yesani ndi nkhuku kapena nkhuku.