Manga Zakale za Mediterranean

Zakudya Zofunikira (potumikira)

Zikhala - 239

Mafuta - 11g

Carbs - 28g

Mapuloteni - 8g

Nthawi Yonse 15 min
Konzani 10 min , Cook 5 min
Mapemphero 2 (1 kukulunga aliyense)

Ngati mudakonda kudya masangweji a masana, mwina mumakhala ndi sodium yochulukirapo kamodzi kokha musadadziwe. Kugulitsa chakudya ndi zakudya zopatsa thanzi ndi zina mwazikulu kwambiri pankhani ya sodium yosabisika . Onjezani tchizi, mankhwala ochereza mchere, ndi mbali ya zipsu, ndipo mwakhaladi ndi sodium yamtengo wapatali masana masana. Mutha kukhalabe ndi chakudya chamadzulo komanso chosavuta, ngakhale. Inu muyenera kungokhala osamala za momwe mukuzipangira.

Gwiritsani ntchito tortilla yambewu kapena kukulunga mmalo mwa magawo awiri a mkate ndi njira imodzi yochepetsera sodium. Kuwonjezera matani atsopano ndi kuchotsa nyama yowonjezera sodium ndi njira ina yowonjezeretsa chakudya chamadzulo kwambiri komanso kuthamanga kwa magazi. Mapuloteni omwe amapanga zomera kuchokera ku nkhuku mu hummus amatsimikizira kuti mudzakwaniritsidwanso popanda nyama. Pomaliza, yang'anirani mchere wamchere womwe umagwiritsa ntchito monga sauces kapena kufalitsa, maolivi, ndi tchizi. Zambiri mwazitsulozi zimapita kutali, kotero mumakhalabe ndi zokoma popanda sodium yambiri.

Zosakaniza

• 1/2 supuni ya tiyi ya mafuta
• Wani-inchi wagawo anyezi wofiira
• 1/2 tsabola wofiira wabuluu wofiira
• 1/2 zing'onozing'ono zukini
• 2 wamba wraps kapena tortillas
• 1/4 chikho hummus
• 1/2 chikho cha sipinachi mwana
• Supuni 2 feta cheese, crumbled
• Supuni 1 yowuma oregano
• Supuni imodzi imadulidwa azitona zakuda

Kukonzekera

1. Mu kanyumba kakang'ono, mafuta otentha pamatentha otentha. Lagawanika mofiira anyezi, belu tsabola, ndi zukini. Onjezerani skillet ndi kupuma, oyambitsa, mpaka ofewa, pafupi maminiti asanu.
2. Mu skillet wosiyana, kutentha kwanyonga.
3. Gawani theka la hummus pakati pa pepala lililonse. Gawani sipinachi pakati pa wraps, ndiye pamwamba ndi masamba osungunuka. Fukuta ndi feta, oregano, ndi maolivi.
4. Pindani m'mphepete mwazomwe mukupukuta, ndi kudula pakati theka.

Zosakaniza Zosakaniza ndi Zobwereza

Onjezerani nkhumba zomwe mumakonda kukulunga, monga bowa kapena biringanya, kapena nkhaka zatsopano ndi tomato.

Kodi mulibe phokoso pamanja? Sakanizani ndi kutsuka pang'ono 1/4 chikho cha nkhuku zam'chitini, kenaka panizani supuni ya supuni ya adyo ndi madzi a mandimu aliyense kuti apange chickpea. Mwinanso, mutha kukonza ndi kupanga mtanda wa tsabola wofiira wofiira wothitsi kapena humori wofiira wofiira .

Kodi mukufuna mapuloteni ambiri? Onjezani nkhuku yokazinga kapena yokazinga yophika pamutu uwu.

Malangizo Ophika ndi Kutumikira

Kutumikira ndi mbali ya chipatso cha chakudya chamasana.