Mtundu wa Sipinachi wa Sipinachi Wophimba Chakudya Chakudya

Zakudya Zofunikira (potumikira)

Zikhala - 384

Mafuta - 14g

Carbs - 42g

Mapuloteni - 24g

Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Utumiki 1

Sangalalani ndi sipikisaki ya Starcatcks, feta, ndi dzira loyera kadzutsa chophimba chophimba ndi pang'ono potsitsimula kowonjezera kutentha. Kukulunga kumadzaza modabwitsa ndi mapiritsi 24 a mapuloteni ndi 10 magalamu a fiber. Sasiya chilichonse chabwino, osati kirimu, koma kukupulumutsani ndalama ndi nthawi kuyembekezera mzere. Mwina simungathe kumaliza chinthu chonsecho, choncho mukondweretse theka!

Zosakaniza

• Azungu zazikulu zazikulu 3
• 1/4 supuni ya tiyi pansi yamtengo wapatali
• 1/8 supuni ya supuni pansi tsabola wakuda
• kuphika spray
• 2 makapu sipinachi, akanadulidwa
• 1 phwetekere yamkati, insides imatuluka ndi yotsala yamtengo wapatali
• 1 burrito-size lonse tirigu tortilla (masentimita 10 kudutsa)
• Supuni imodzi yakuya mafuta obiriwira otsekemera
• Supuni 2 zowonjezera cheese

Kukonzekera

1. Mu mbale yaing'ono, sungani pamodzi dzira azungu, tsabola wakuda, ndi turmeric.
2. Vvalani poto wapakati ndi chophikira chophika cha kuphika kutsitsi, pa kutentha kwapakati. Onjezerani mazira ndikuphika mpaka pansi mutseke, pafupi maminiti awiri. Flip kuti muphike mbali inayo, pafupi theka la miniti, ndiye kuchotsani pan.
3. Vvalani poto ndi chophimba chophikira piritsi kachiwiri, ngati kuli kofunikira. Onjezerani sipinachi kumbali imodzi ndi phwetekere kwa ena. Lolani kuphika, kukhala osiyana ndi kusonkhezera pokhapokha sipinachi yathyoka pang'ono (pafupifupi mphindi ziwiri) ndipo tomato zophikidwa (pafupi maminiti anayi). Chotsani poto.

1. Phulani tsamba lanu pa mbale yaikulu kapena bolodula. Pitirizani pa kirimu tchizi, mutasiya pafupifupi masentimitamita opanda kanthu kumbali zonse za tortilla, kenako perekani tchizi pamwamba. Konzani sipinachi ndi tomato pa feta.
2. Pindani mazira atatu ndikuika kumbali imodzi ya tortilla. Pindani pamwamba ndi pansi pa tortilla kutsogolo, kenani pitirizani mazira kupita pakati ndikupitirirabe mpaka mutha kumapeto.
3. Bweretsani chokopa ku poto, msoko pansi. Kutenthetsa pa sing'anga kwa mphindi zitatu mbali iliyonse, mpaka utakulungidwa ndi golide wagolide. Dulani pakati ndipo mutumikire.

Zosakaniza Zosakaniza ndi Zobwereza

Mungathe kukumana ndi mitundu yosiyanasiyana ya masamba ophikira masamba pamene kugula sipinachi ndi zitsamba za tomato ndizowiri. Mukhoza kuyesa izi. Zotsatira za zakudya zimakhala zofanana ndipo zingakhale zochititsa chidwi kwambiri mu gawo la vitamini ndi mchere.

Zosakaniza zimayitanitsa azungu kuti azitsanzira Starbucks.

M'malo mwake, mukhoza kusiya amzungu ndikugwiritsa ntchito mazira akulu awiri. Mazira a mazira ndi abwino kwa inu. Ngakhale kuti amapereka cholesterol (chomwe sichili cholakwika kudya monga momwe tinkalingalira kale), amadzaza ndi choline , yofunika kwambiri kwa moyo wa chikumbumtima, mtima, ndi chiwindi. Mazira awiri amapereka pafupifupi 70 peresenti ya malonda anu a tsiku ndi tsiku kuphatikizapo 14 peresenti ya malingaliro anu a tsiku ndi tsiku a vitamini D , omwe mulibe zakudya zambiri .

Onani kuti mchere wachoka chifukwa chese feta imapereka zambiri.

Ngati muli nazo zowathandiza, mukhoza kusinthana mu supuni ya finely diced sundried satoledwa phwetekere lonse.

Gwiritsani ntchito zobiriwira zomwe muli nazo kapena zogulitsa. Mitundu iliyonse ya kale , mwachitsanzo, idzayenda bwino mu njira iyi.

Malangizo Ophika ndi Kutumikira

Sankhani phwetekere kuti muchepetse kuchuluka kwa madzi pamapeto pake. Izi zidzakuthandizani kupewa kukulunga. Sakanizani (ndipo mudye payekha) kuchuluka kwa madzi mu phwetekere ngati n'kotheka.

Mukhoza kukonzekera usiku uno, kukulunga mu zikopa kapena zojambulazo, ndi kutentha m'mawa mmawa kuti mudye chakudya cham'mawa (musaike zojambulazo mu microwave!). Mudzapulumutsa ndalama ndi ulendo wopita ku sitolo, kuphatikizapo kuwonjezera mphamvu yotsutsa yotupa kuchokera ku turmeric.