Mmene Mungapangire Nyerere Panyumba

Zakudya Zofunikira (potumikira)

Zikhala - 188

Mafuta - 14g

Carbs - 12g

Mapuloteni - 7g

Nthawi Yonse 15 min
Konzani mphindi 15 , Cook 0 min
Mapemphero 5 (2 mitengo iliyonse)

Nyerere Pogwiritsa Ntchito Lamulo ndi zokometsera zosangalatsa zomwe ana angadzipangire okha, choncho ndizotheka kuti munthu ayambe kuphika - ndipo ndi wokongola kwambiri. Kugwiritsa ntchito njira monga Ants pa Logothi ndi njira yabwino yolankhulira ana anu ku khitchini-ndipo ndiyo njira imodzi yowathandizira iwo kuti azidya nawo ndipo angathandize ngakhale odya odzisankhira kukhala osasankha pang'ono.

Choncho ana amadziwa kuti zosangalatsazo ndi zosangalatsa, koma amayi ndi abambo amafuna kudziwa ngati ali ndi thanzi labwino. Ndipo ndi!

Nyerere pa Logolo amapangidwa ndi zothandizira zomwe zingabweretse anyamata ndi atsikana. 'Zogula' ndizitsulo zam'madzi zowonjezera komanso zowonjezera. Ndipo iwo ali ndi mantha ochititsa mantha. Kudzaza ndi mafuta a mandimu, omwe amachokera ku vitamini E , mapuloteni ndi mafuta abwino. Sankhani kapu ya mafuta a chiwombankhanga. Nyerere zazing'ono zimakhala zoumba, ndipo zimakhala zowonjezera mchere monga chitsulo, calcium ndi potaziyamu.

Zosakaniza

• 1/2 chikho chikasu batala
• 5 timitengo ta celery
• 1/4 kapu zoumba (nthawi zonse mdima kapena golide)

Kukonzekera

1. Auzeni ana anu kusamba m'manja-ndipo, ndithudi, muyenera kusamba m'manja.
2. Tsitsani zitsulo zosungira udzu pansi pa madzi.
3. Dulani katundu aliyense wosungunuka mu zidutswa ziwiri. Amayi kapena abambo ayenera kuchita izi kwa ana omwe sali okalamba kugwiritsa ntchito mpeni.
4. Ikani udzu winawake pamalo oyera (iyi ndi nthawi yabwino kulankhula ndi mwana wanu za chitetezo cha chakudya) ndi mbali ya concave.
5. Gawani batala wa peanut mofanana pakati pa timitengo ta celery-tyala nyemba yamchere ndi kapeni wa batala kapena supuni yaing'ono.

1. Sakaniza zoumba zoumba pamwamba pa tsinde la udzu wambiri / mafuta a peanut ndi kuziwaza mu peanut batala.
2. Kutumikira ndi magalasi a mkaka wopanda mafuta, mkaka wa amondi, madzi kapena chakumwa chilichonse chopatsa thanzi.

Kwa zosiyanasiyana:

• Gwiritsani ntchito bok choi yaiwisi mmalo mwa udzu winawake wamtundu wambiri, koma mawonekedwe ofanana.
• Kapena chepetsani chidutswa cha 100 peresenti ya mkate wa tirigu wonse ndikuudula muzogwiritsira ntchito monga zipika.
• Yesani mitundu yosiyanasiyana ya 'nyerere' - zipatso zouma monga ufa (cranberries), zouma zouluka kapena ma apulo zimagwira ntchito monga zoumba.
• Gwiritsani ntchito almond, cashew kapena batala wa soya. Zonsezi ndizochokera kwa mafuta abwino ndi mapuloteni.
• Kapena yesetsani m'malo mwa batala.

_Chitsime:

_{Dipatimenti ya Ulimi ya United States Pulogalamu Yowunika Kafukufuku National Nutrient Database ya Standard Reference Release 28.}