Zakudya Zofunikira (potumikira)
Zikhala - 126
Mafuta - 7g
Carbs - 14g
Mapuloteni - 4g
Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Mapemphero 2 (makapu 2 aliwonse)
Kodi mumadziwa kuti mapulasi ndi mbewu zonse ? Nkhumba zonse ndizofunika chifukwa zimapereka mavitamini, mavitamini, ndi mafuta omwe ali abwino kwa mtima wanu, kuthamanga kwa magazi, ndi ulusi. Njere zoyeretsedwa sizikhala ndi zipangizo zambiri zowonjezera.
Kusungidwa kwa mapulogalamu omwe amawonekera pa stovetop ndi chokoma chokoma chomwe chimapangitsa kuti mutumikire tsiku ndi tsiku wa mbewu zonse, ndipo zonse zomwe mukufunikira kuti mupange ndi poto ndi chivindikiro, chitofu, mafuta pang'ono, ndi maso a popcorn. Garlic ndi parmesan tchizi kuwonjezera zambiri zakambirana popanda kuwonjezera mchere kapena batala.
Ma popu a microwave, komanso makamaka mafilimu owonetsera mafilimu, akhoza kukhala okwera kwambiri mu sodium , mafuta, ndi zina zowonjezera. Mmodzi yekha amene amagwiritsidwa ntchito popcorn microwave akhoza kukhala ndi 400 mg sodium-ndipo pali zambiri zomwe zimatengedwa mu thumba! Ndi njira iyi, mudzapeŵa zonsezi.
Zosakaniza
- Supuni 2 za azitona kapena mafuta a avocado
- 1/4 kapu yamakono
- 2 cloves adyo, minced
- Supuni 2 zabwino zabwino parmesan tchizi, mwatsopano grated
- 1/4 supuni ya supuni ya adyo ufa
Kukonzekera
- Kutentha mafuta pansi pa kasupe kakang'ono pa sing'anga kutentha kwakukulu. Onjezerani mazira awiri kapena atatu ku poto pamene mukuwotha.
Kamodzi kamodzi kayamba kuyimba, yonjezerani mabala a phokoso ndi adyo. Phimbani poto ndikuphika, kugwedeza poto kuti maso asapse.
Kamodzi kamodzi kamasiya kuuluka, chotsani kutentha ndikuwaza ufa wa parmesan ndi adyo pamwamba. Sambani kuti muvale mapulogalamu mofanana, ndiye tsanulirani mu mbale ndikusangalala.
Zosakaniza Zosakaniza ndi Zobwereza
Mungagwiritse ntchito mapepala, mafuta, kapena mafuta a canola m'malo mwa mafuta a maolivi. Onjezerani zina zonunkhira monga sinamoni, paprika, kapena ufa woumba ngati mukufuna.
Malangizo Ophika ndi Kutumikira
Sakanizani poto nthawi zonse kuti musayambe kuyaka phokoso. Nkhosa zina sizidzatsutsidwa. Musati muwonjezere adyoyo mpaka muwonjezere maso onse, kapena idzawotchera.
Onetsetsani kutsegula chivindikiro, padzakhala nthunzi yotentha!