Zakudya Zofunikira (potumikira)
Malori - 107
Fat - 3g
Carbs - 16g
Mapuloteni - 5g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 6 (1/4 chikho aliyense)
Palibe nthawi iliyonse, mungathe kukwapula ngati mukufalitsidwa ndi zokhala zochepa chabe komanso mchere wochuluka. Ndi zophweka kuti mafuta obiriwira a rosemary olimba azisungunuka pakhomo, ndipo ndi njira yabwino kwambiri yogulitsa hummus -popanda mankhwala ambiri owonjezera.
Pali zokoma zambiri kuchokera ku zitsamba ndi zonunkhira, kotero mchere sufunika. Mukhoza kumverera bwino mukamawombera pamene mukukamwa mumagulu obiriwira kapena operekera tirigu wathanzi kuti mukhale ndi zakudya zopatsa thanzi zodzaza ndi mapuloteni, mapiritsi , ndi mafuta abwino.
Zosakaniza
- 1 imatha (nyemba 15.5) nyemba zoyera za sodium, zophika ndi kuchapidwa
- 1 clove adyo
- 1 mandimu, juiced
- Supuni imodzi yowonjezera rosemary yatsopano
- Supuni imodzi yowonjezera maolivi mafuta
- 1/2 supuni ya supuni ya tsabola yowonongeka
Kukonzekera
- Ikani zonse zogwiritsira ntchito pulojekiti ya zakudya kapena blender. Sakanizani mpaka yosalala.
- Kutumikira ndi zamasamba zosakaniza kapena osakaniza tirigu onse kuti adye.
Zosakaniza Zosakaniza ndi Zobwereza
Nyemba zoyera zimakhala zosavuta kupeza mu mpando wa nyemba. Sakanizani mchere kapena ma sodium otsika a Northern Northern, Navy, kapena nyemba za Cannellini-onse amagwa pansi pa nyemba zoyera ndipo amakhala ndi zakudya zofanana.
Pakuti ngakhale zitsamba zambiri zowonjezera, yikani utomoni watsopano, parsley, kapena oregano.
Zonjezerani kuchuluka kwa adyo ngati mumakonda kwambiri adyo kukoma.
Malangizo Ophika ndi Kutumikira
Tumikani izi kumangiriza ndi zophimba zopanda pake monga karoti, udzu winawake, broccoli , kolifulawa, kapena tsabola iliyonse ya belu . Nkhoswe zambewu zonse ndizonso zabwino.
Mukhozanso kugwiritsa ntchito izi kumanga monga sandwich kufalikira mmalo mwa mayonesi kapena mpiru. Ndizowonjezerapo kuti zowonjezera zowonjezera zimakhala zokongola komanso zowonjezereka kuposa momwe sangweji imafalikira.
Ngakhale kuti simukuwonjezera mchere wambiri, pali sodium mu nyemba zam'chitini. Kuwayeretsa musanagwiritse ntchito nthawi zambiri kumachepetsa sodium okhala ndi 40 peresenti. Pewani madziwo, kenako muwagwire pansi pamadzi ozizira.