Zakudya Zofunikira (potumikira)
Zikhala - 241
Mafuta - 13g
Carbs - 18g
Mapuloteni - 18g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 2
Ndani akusowa mkate pamene mungathe kusunga saladi yanu yowonongeka mu boti la avocado ndikututa zowonjezereka zowonjezereka? Pano pali saladi yamchere yokometsetsa yomwe imapezeka mu mbale yodyedwa.
Msuzi ndi chipatso cha mcherewu ndizodzala ndi antioxidant-rich curry powder. Mafuta a curry ndi ofanana ndi zonunkhira, kuphatikizapo turmeric (yomwe imapatsa mtundu wa lalanje), coriander, ginger, chitowe, fenugreek, sinamoni, tsabola wakuda, ndi zina zambiri. Mwa kuyankhula kwina, ndi ndani yemwe ali wa antioxidants ndi wamphamvu kwambiri anti-inflammatory zonunkhira.
Mtedza uli ndi mafuta omega-3 abwino , omwe amathandiza kuti maselo akhale abwino komanso osungunuka. Zakudyazo zimatulutsidwa ndi hafu ya avocado, zomwe zimapangitsa mphamvu yowonjezera antioxidant kuti idye pamodzi ndi mchere wothandizira kuti shuga lanu la magazi likhale lolimba.
Zosakaniza
- Supuni 2 0% kumveka yogurt yogiriki
- 4 supuni ya tiyi ya apulo cider viniga
- Supuni 1 ya supuni ya curry
- 1/4 supuni ya supuni mchere
- 1 sinamoni yachitsulo chosakanikirana
- 5-ounce akhoza kukhala woyera albacore, wotsekedwa ndi kutayika
- 1/4 chikho chopangidwa ndi karoti
- 4 supuni ya tiyi yadothi yomwe yadulidwa
- Supuni 2 zouma zoumba
- Supuni 1 yodula anyezi wofiira
- 1 sing'anga yamapepala, sliced mu theka ndi mbewu achotsedwa
- Masipuniketi awiri odulidwa ndi parsley
Kukonzekera
1. M'phika lamasamba whisk pamodzi yogurt, viniga, ufa wophika, mchere, ndi sinamoni.
2. Onjezani nsomba ndikukwera kuti muvale.
3. Onjetsani karoti, mphutsi, mphesa zoumba, anyezi, ndi parsley ndi kusonkhezera kuphatikiza.
4. Pangani nusu ya osakaniza mu hafu iliyonse ya supuni, kulola kuti muyambe kudutsa pambali.
5. Sungani chopukutirapo ndi mphanda pamene mukudya saladi ya tuna, mukondwere pang'ono ndi kuluma kulikonse.
Zosakaniza Zosakaniza ndi Zobwereza
Manyowa osowa operekera kwa walnuts , mbewu za dzungu, kapena mbewu za mpendadzuwa kuti zisawonongeke.
Sintha mu apricots zouma kapena cranberries m'malo mwa zoumba. Yesani nsomba zam'chitini mmalo mwa nsomba zam'chitini., Kapena chifukwa cha zamasamba zosinthika mu tofu yosungunuka m'malo mwa tuna. Ndipo ngati mulibe fungo la thonje kapena mulibe mankhwala amodzi, kukhuta kumagwiranso ntchito pa phwetekere loyeretsedwa m'malo mwa pepala.
Malangizo Ophika ndi Kutumikira
Pamwamba ndi kuwaza tchizi ndi mafuta mpaka mutasungunuka chifukwa cha "tuna tunazisungunula". Mukhozanso kuphika pophika zakudya zonse (ngati quinoa kapena mpunga wakupsa) kuti mukhale ndi zakudya zowonjezera komanso zina zowonjezera.