N'chifukwa chiyani mumadya pasitala nthawi zonse pamene mungasangalale ndi zakudya zatsopano zokhala ndi magawo a calories ndi carbs? Nazi zonse zomwe mukupanga, kuphika, ndi kudya zukini Zakudyazi.
Zakudyazi Zucchini 101
Ndinayamba kugwiritsa ntchito zukini monga pasita kusinthana chifukwa amasintha kwathunthu mu Zakudyazi ndikusunga makhala ambiri ndi carbs. Chikho chimodzi cha pasitala chophika nthawi zonse chiri ndi makilogalamu pafupifupi 200 ndi magalamu 40 a carbu- Ndizo zambiri pa gawo laling'ono.
Yerekezerani zigawo izi ndi zitsulo za zukini: Mukhoza kukhala ndi makapu awiri (inde, kawiri kuposa!) Kwa ma calories 70 ndi 14 magalamu a carbu.
Chigwirizano china chomwe chimapanga pasitala yayikulu? Tsabola ya spaghetti! Gawo labwino kwambiri? Mukhoza kupanga pang'onopang'ono wophika .
Ayenera Kukhala ndi Gadget
Njira yabwino yopangira Zakudyazi kuchokera ku zukini-kapena zamaghetti, monga ndimakonda kuitcha-ili ndi magawo a masamba. Zomwe ndimakonda ndi Veggetti, zomwe mungapeze $ 10 kapena zambiri ku Amazon komanso m'masitolo ngati Bath Bed & Beyond.
Ngati simukukhala ndi pepala la veggie, mungagwiritsire ntchito peeler nthawi zonse, monga mtundu umene mungagwiritse ntchito kudula kaloti kapena mbatata, koma ndikulimbikitsanso kuti ndikugwiritse ntchito chida. Ndizosavuta kugwiritsa ntchito, ndipo izi zikupatsani zotsatira zabwino kwambiri.
Sinthani Zukini Mu Zakudyazi
Wokonzeka kupanga zina zamagetsi? Zabwino! Zonse zomwe mukufunikira ndi zukini ndi wanu spiralizer. Dyetsani zukini mumagwiritsidwe abwino (padzakhala malangizo enieni ndi chida), mutembenuze, ndipo penyani ngati mankhwala a spaghetti akunga!
Ngati mukugwiritsa ntchito muyezo wa veggie peeler, peel zukini kukhala wapamwamba-woonda n'kupanga, kusinthasintha zukini pambuyo pamzere uliwonse. Mulimonse momwe mungagwiritsire ntchito, perekani zakumwa zanu kuti zikhale zovuta pambuyo pake; iwo amakonda kukhala okongola kwambiri!
Momwe Mungachitire
Mukhoza kusangalala ndi masambawa ndi saladi, koma izi ndi momwe mungawaphikire m'malo otentha.
Ingoponyera skillet ndi kupopera kosafuna; ndiye kuphika ndi kusonkhezera zukini Zakudyazi mpaka pang'ono zofewa ndi otentha, pafupifupi 3 minutes. Ngati pali madzi owonjezera, tanizani. Ndichoncho!
Maganizo a Chinsinsi
- Z'paghetti ndi Marinara: Ingowonjezerani msuzi wa marinara womwe mumakonda kwambiri ku zophika zophika: Fufuzani mafuta omwe ali ndi mafuta okwanira 60 kapena osachepera pa kapu imodzi. Ndiye kuwaza ndi grated Parmesan. Izi ndi zabwino ndi nyama zowonda!
- Lulu-Butter Z'paghetti: Dulani Zakudyazi ndi squirt a mandimu, adyo wodulidwa, ndi mchere pang'ono. Kenaka ponyani ndi mafuta okongola, ndi kuwaza ndi basil akanadulidwa. Zabwino kwambiri! Ndimakonda ndi shrimp.
- Mafuta a Pesto: Pesto ikhoza kukhala yochuluka kwambiri, koma ndiri ndi mankhwala okongola omwe alibe mlandu. Mu tinthu tating'onoting'onoting'ono kakang'ono kopangira zakudya, kuphatikiza 1/2 chikho kuwala kwa ricotta tchizi, 1 tbsp. grated Parm, 1/4 oz. (pafupifupi 2 tbsp.) mtedza wa pine, 1/4 chikho chodulidwa, 1 1/2 tsp. adyo wodulidwa, ndi 1/4 tsp. mchere uliwonse ndi tsabola. Onjezerani supuni 3 madzi, ndipo muphatikize mpaka yunifolomu. Izi zidzakupatsani msuzi wochuluka wa pesto kwa mavitamini awiri a zukini Zakudyazi ... Yesani!
Ndili ndi Njala?
Akufunabe pasitala? Phunzirani njira zowonjezera zambiri kuti mukwaniritse chilakolako cha pasitala . Yum!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!