Zakudya Zofunikira (potumikira)
Zikhala - 223
Mafuta - 20g
Carbs - 4g
Mapulotini - 10g
Nthawi Yonse 20 min
Konzani mphindi 15 , Cook 5 min
Mapemphero 4 (1/4 chikho aliyense)
Nkhumba za mzungu (zomwe zimatchedwanso pepitas) ndi zokometsera zokoma ndipo zimatha kudyedwa kapena popanda nkhumba. Mwinamwake mwawona mbewu zowonjezera, zakuda za dzungu zobiriwira zomwe zimapezeka ku grocer wanu wamkati, koma mbewu zosagwiritsidwa ntchito za mandimu ndizo zomwe mungagwiritse ntchito muzakoka za mbewu za dzungu. Chinsinsichi chimagwiritsanso ntchito mbewu za sikwashi, kuphatikizapo sikwashi yokondedwa ya spaghetti . Onjezerani mbeu zowonjezereka zowonongeka, kutsanulira mu saladi, kapena kupangira mafuta ochepa. Inde, iwo amakhalanso okoma okha monga chotupitsa.
Ngati mumagwiritsa ntchito ng'anjo yotentha, mumatenga mphindi zisanu zokha kuti muphike, koma ndi njira yokonzera dzungu ndikuyeretsa mbewu zomwe zimatenga nthawi. Kuti mukhale osavuta kuyeretsa, ikani nyembazo mu colander ndi kutsuka, kugwedezani mphete kuti mutulutse zamkati. Chotsani chingwe cha zamkati ndi kutsuka mbewuzo kachiwiri. Kenaka perekani mbeu pa thaulo lachakudya kuti liume.
Zosakaniza
- Nkhumba imodzi ya dzungu (osapatsidwa)
- Supuni imodzi ya maolivi mafuta (yokwanira kubzala mbewu)
- Supuni 1 ya mchere
Kukonzekera
- Sakanizani uvuni ku 350 F (kapena onani m'munsimu kuti mupite pang'onopang'ono). Phimbani pepala lophika ndi pepala.
- Gwiritsani mbewu za mandimu ndi mafuta mu mbale. Inu mumangofunikira mafuta okwanira kuti musamveke mbewu; Apo ayi, iwo adzakhala amchere. Onetsani mchere ndikuponyanso.
- Azani nyembazo pamtunda umodzi pa pepala lophika.
- Kuphika kwa mphindi zitatu kapena zisanu, mpaka mbewu zimangoyamba kuyera komanso zonunkhira. (Ngati muli ndi nthawi yochulukirapo, mutha kubzala mbewu pa 250 F kwa mphindi 45 mpaka 60. Nthawi yocheka yokhayoyi idzapatsa kukoma pang'ono pang'ono.
Zosakaniza Zosakaniza ndi Malangizo Ophika
Ngakhale njirayi ndi yosavuta, mukhoza kuwonjezera zitsamba zanu ndi zonunkhira kuti mupereke mbewu zina zamatumba. Muziyenda bwino ndi zonunkhira monga paprika wosuta, chitowe, kapena adyo. Onjezerani kukoma kwa sinamoni, ginger, clove, kapena nutmeg.
Njira inanso yowonjezeramo kukoma kwa mbeu yanu yokazinga ndi kuwawiritsa mumadzi amchere musanawotche. Kuchita izi kumathandiza mchere kulowa mkati mwa chipolopolo kwa mbewu. Kungowonjezerani nyemba yambewu ku supu ya sing'anga-kakulidwe ndi supuni 2 mpaka 3 mchere (malingana ndi momwe mumakonda) ndi makapu 2 a madzi. Bweretsani kwa chithupsa ndi kutentha kutentha kuti musamve kwa mphindi khumi. Ayenera kuyang'ana imvi akamaliza. Gwiritsani ntchito sitirola kuti mutsegulire madzi kuchokera ku mbewu zonse ndikuwotcha mbewu za dzungu pogwiritsa ntchito Chinsinsi pamwambapa.
Mtengo wa Zakudya
Nkhumba za mzungu zimadzaza ndi zakudya. Mitengoyi imakhala yamchere kwambiri, kuphatikizapo magnesium, zinki, mkuwa, manganese, ndi potaziyamu.
Ndizitsulo zazikulu ngati mukudya zonse, kuphatikizapo chipolopolocho. Amakhalanso ndi mitundu yambiri ya zinyama , kuphatikizapo lignans ndi ambiri antioxidants.