Zakudya Zofunikira (potumikira)
Malori - 232
Mafuta - 8g
Carbs - 31g
Mapulotini - 12g
Nthawi Yonse 50 min
Konzani mphindi 10 , Cook 40 min
Mapemphero 6 (makapu 1/4/4 )
Msuzi wouma wambiriwu ndi msuzi wakale wadzaza ndi zokoma zochuluka kuchokera kumtunda wofiira wofiira ndi mkaka wa kokonati, womwe umapatsa msuzi wosakanikirana wambiri wa kum'mwera chakum'mawa kwa Asia. Sizitha kupambana kapena zokometsera ngakhale, choncho banja lonse lingasangalale nazo, ndipo limatsimikizira kuti nyama zopanda nyama sizikutanthauza chakudya cha kalulu. Zadzala ndi zokoma zosiyana, kuchokera mkaka wokongola wa kokonati ndipo zimakhala ndi zofiira za Thai red curry.
Kodi mudaphunzira zakudya zamasamba, zamasamba, ndi zamasamba kuti zithandize kuchepetsa magazi a A1C? Kudula kapena kudula nyama kungakhale koopsa kwa anthu omwe ali ndi matenda a shuga, monga zakudya zomwe zimadya zakudya zimapangitsa kuti mapuloteni asasankhidwe komanso amakhala ndi makapu apamwamba. Komabe, kudya zakudya zambiri zopanda chakudya kungakulepheretseni kudya zipatso zambiri, ndiwo zamasamba, mbewu zonse , nyemba, zakudya zomwe zimayendera bwino. Kuwonjezera apo, pamene mavitamini amalowa mu fiber ndi zakudya zowonjezera, zopangidwira, zingathandize kuchepetsa shuga wa magazi mmalo mozengereza.
Zosakaniza
- Supuni 1 zodzikongoletsera mafuta azitona
- 1 wonyezimira chikasu anyezi, peeled ndi akanadulidwa
- 2 adyo cloves, peeled ndi minced
- 2 kaloti zazikulu, zokopa, zokonzedwa, ndi kuzidulidwa
- Masupuni 1 ½ wofiira curry phala
- 1 14-ounce amatha tomato yotsekemera
- 1 chikho cha mphindi, mtundu uliwonse kapena kusakaniza
- 4 makapu otsika sodium masamba msuzi
- ½ supuni yamchere
- ¼ supuni ya tsabola wakuda tsabola
- 4 makapu akanadulidwa kale
- 1 chikho chinachepetsa mafuta a kokonati mkaka
Kukonzekera
1. Thirani mafuta a maolivi m'phika lalikulu pamsana-kutentha kwambiri. Mukatentha, onjezerani anyezi, adyo, ndi kaloti. Saute mpaka anyezi azisintha, pafupifupi mphindi zisanu.
2. Onetsetsani phala wofiira curry ndikuphika mpaka onunkhira, pafupi mphindi imodzi.
3. Thirani tomato, mphodza, msuzi, mchere, ndi tsabola wakuda. Bweretsani ku chithupsa, kenaka yikani kale. Msuzi wophimba, kuchepetsa kutentha mpaka pakati, ndi kumaliza mphindi 20 mpaka 30, kupitilira nthawi zina, mpaka mphutsi ziri zachifundo.
4. Chotsani chivindikiro ndikuyambitsa mkaka wa kokonati. Kutentha kwa mphindi ziwiri mpaka 3 ndikukutentha.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mumakonda nyama zomwe mukudya mungathe kuzimitsa mapuloteni ndi pang'ono pang'ono. Onjezerani mavitamini 8 mpaka 12 mutsika musanayambe kusunga zamasamba pamodzi ndi zofiira zofiira, kenaka muziphika mpaka nyama itayika. Ngati mukufuna kuonjezera mapuloteni ambiri pamene mukusunga nyama yopanda nyama, muthamangitse mu cubes ya tofu yophikidwa bwino kumapeto kwa kuphika.
Ndimakonda kuti msuzi umenewu ndi njira yabwino kwambiri yozemberera masamba obiriwira. Chophimbacho chimaitanitsa kale, koma mungagwiritsire ntchito sipinachi, chard, kapena maluwa a collard. Mavitamini ali ndi mankhwala ophera antioxidants , kuphatikizapo carotenoids omwe angateteze ku zinthu zina zomwe zimawoneka pakati pa anthu omwe ali ndi shuga.
Malangizo Ophika ndi Kutumikira
Kuti mupeze pepala lofiira curry, yang'anani mumsewu wa ku Asia wakugulitsira m'sitolo.
Ngati simungathe kuzipeza, sungani kusinthanitsa phala lobiriwira kapena lachikasu, kapena mugwiritsirani ntchito supuni ya supuni ya ufa wowonjezera. Mkaka wa kokonati umapezeka nthawi zambiri ku Asia.
Njirayi ndi yosavuta kufota, choncho ndimakonda kuwirikizapo zowonjezera ndikuphika mkate wochuluka. Sungani msuzi umodzi wa pulasitiki mu pulasitiki kapena chidebe cha magalasi mufiriji ndi defrost kuti muzidya chakudya chosavuta mutatha tsiku lautali kuntchito, kapena mubweretse ochepa mu ofesi ya chakudya chokonzekera.
Ngati muli ndi zakumwa zapamwamba m'thupi, perekani msuziwu ndi gwero lina la magawo. Yesani theka la mbatata yokoma kapena chipatso cha saladi chodzaza ndi mandimu ndi tsabola wofiira wofiira ndi zokometsera zokometsetsa ndi msuzi wolemera. Kapena, ngati mudya makapu pang'ono, perekani msuziwu ndi saladi yokhala ndi saladi yosavuta komanso ya vinaigrette.