Nkhuku, Zophika, ndi Msuzi Zophika

Zakudya Zofunikira (potumikira)

Zikhala - 279

Mafuta - 2g

Carbs - 44g

Mapuloteni - 22g

Nthawi Yonse 70 min
Konzani 10 min , Cook 60 min
Mapemphero 5 (2 makapu aliwonse)

Pano pali msuzi wochezeka pamtima umene uli pansi pa makilogalamu mazana atatu pokhapokha atatumikira koma okoma mokwanira kuti iwe sudziwa konse. Zakudya zolimbitsa thupi, monga gawo ili ndi zofunika kwa iwo amene amatha kupwetekedwa mtima - zigawo zing'onozing'ono zimayambitsa kuthamanga kwa m'mimba, zomwe zimalepheretsa reflux. Kuwonjezera apo, ngati mukuyesera kuchepetsa thupi kuti muthe kuchepetsa vutoli, mapuloteni owonda ndi kukhuta zowonongeka kuchokera ku nyama yowonda, mbewu zowononga bwino , ndi zakudya zamtundu wochuluka mu supu iyi zidzakuthandizani kuti mukhale odzala maola ambiri ndi kudya pang'ono.

Zosakaniza

• 2 wamkati wosapatsa, chifuwa cha nkhuku chopanda khungu
• Supuni imodzi ya chitowe
• Supuni 1 yowuma oregano
• 1/2 supuni ya supuni mchere
• 1/2 chikho balere
• 2 kaloti wonyezimira, wothira ndi odulidwa
• 1 14-ounce akhoza kumwa cannellini kapena nyemba zina zoyera, kuchapidwa
• 1 sing'anga zukini, zowonjezera
• 1 chikho kale, chodulidwa

Kukonzekera

1. Bweretsani makapu 8 a madzi kwa chithupsa ndi kuwonjezera chifuwa cha nkhuku, chitowe, oregano, ndi mchere. Wiritsani, kuphimba, mpaka chifuwa cha nkhuku chikhoza kupyozedwa mosavuta ndi mphanda-pafupi mphindi 15.
2. Mukakonzeka, chotsani nkhuku, muzitsuka madzi, ndipo muzisunga kuti mugwiritse ntchito monga msuzi wa supu.
3. Onjezerani balere ku madzi osokonekera. Bweretsani kuwira ndi kuphika, kuphimba, kwa mphindi pafupifupi 20.
4. Onjetsani kaloti ndi nyemba ndi kuphika kwa maminiti 10 mpaka 15, mpaka kaloti imakhala yochepa.

1. Panthawiyi, idyani nkhuku. Mukhoza kuchichotsa pogwiritsa ntchito manja anu kapena mafoloko awiri.
2. Muziganiza mu nkhuku, zukini, ndi kale. Imani maminiti asanu ndikugwiritsanso ntchito.

Zosakaniza Zosakaniza ndi Zobwereza

Msuzi umodziwo umapereka mapuloteni 22 a mapuloteni, 9 magalamu a fiber, ndi ma gramu awiri okha a mafuta. Puloteni imabwera kuchokera ku nkhuku komanso nyemba, koma zambiri zimachokera ku nyemba. Chinsinsichi chimasintha-mugwiritse ntchito nyemba zomwe mumazikonda kapena chilichonse chomwe muli nacho. Mitundu yonse ya nyemba ndi chakudya chodzaza ndi chamoyo chopatsa thanzi ndipo zimakhala zosavuta kuziyika muzoyika zosiyanasiyana, kaya ndi supu, salasi, saladi, kapena mbali zina, kotero amasangalale nawo!

Mofananamo, mbewu zambirimbiri zimakhala bwino mu njira iyi. Balere amagwiritsidwa ntchito msupi koma mumatha kusankha mpunga kapena mpunga wofiira m'malo mwake.

Malangizo Ophika ndi Kutumikira

Kupanga zukini kumaphatikiza thupi ndikupanga zosangalatsa kumapeto kwa mbale.

Ngati mulibe mpweya wabwino mungagwiritsire ntchito masamba a zamasamba kuti apange zukini, kenaka muwapange 4 kapena 5 kuti afane ndi spaghetti. Mwinanso, mungathe kudula zukini ndikuziwonjezera mwanjira yomwe mungakhalire ndi zukini Zakudyazi.