Zakudya Zofunikira (potumikira)
Malori - 393
Mafuta - 9g
Carbs - 58g
Mapuloteni - 23g
Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Utumiki 1
Pizza yam'mawayi ndi sitepe yabwino ku chakudya chokometsetsa mafuta m'thupi. Pakati pa mbeu zonse za tirigu, radishes ophwanyika, ndi nyemba zoyera bwino, mumapeza makilogalamu 12 a fiber (pafupifupi 47 peresenti ya zofunikira zanu za tsiku ndi tsiku) choyamba m'mawa.
Kudya mitsempha yambiri ndi imodzi mwa zakudya zopatsa thanzi zomwe mungachite pamene mukuchepetsa cholesterol yanu. Chifukwa chiyani? Zasonyezedwa kuti zithandizira kuchepetsa miyeso ya LDL (ndiyo "cholesterol" yoipa) ndipo potetezera kuteteza mtima wanu ndi kuchepetsa chiopsezo cha sitiroko, mtundu wa shuga wa 2, komanso ngakhale kunenepa kwambiri. Pamene mitsempha imayendera kudzera m'thupi lanu, imakhala ndi mamolekyulu ya cholesterol ndipo imathandizira kuwanyamula.
Kodi "kudya zakudya zambiri" kumatanthauza chiyani? Mukhoza kuwerenga malemba abwino kuti muzisankha zakudya zomwe zimapereka zambiri ndipo muziyang'ana magalamu a zakudya zonse zomwe mumadya. Kapena, mungathe kutenga njira yosavuta komanso yowonjezerapo kuti mukhale ndi zakudya zamagulu, nyemba, ndi mbewu zokhazokha zomwe mukudya (zowonjezera zimapezeka mu zakudya zokhala ndi zomera!) Mwachibadwa muziwonjezera zakudya zanu-popanda kuziganizira. Chakudya pa chakudya chirichonse-ngakhale kadzutsa-akuwonjezera kuti akuthandizeni kukwaniritsa zofunikira zanu za tsiku ndi tsiku.
Zosakaniza
- 1/2 chikho nyemba zoyera
- 1 sing'anga lonse tirigu pita, kupatulidwa pakati
- 1/2 chikho plain marinara msuzi
- Masamba ochokera ku mavitamini 4 atsopano a thyme
- 1/2 chikho cha masamba a sipinachi masamba
- 2 lalikulu radishes, sliced
- 1/4 kapu gawo-skim mozzarella tchizi, shredded
Kukonzekera
- Onjetsani nyemba zoyera ku skillet wamba komanso kutentha kwa mphindi zitatu kapena 4, ndikuyambitsa kangapo konse. Chotsani ndi kuika pambali pamene mwakonzeka.
- Apatseni pita onse pakati, kuti mutsirize ndi magulu awiri. Kufalitsa pafupifupi 1/4 chikho cha marinara msuzi payekha ndikuyika msuzi wotchedwa marinara msuzi. Kutentha kwa mphindi ziwiri mpaka 3 kuchotsani.
- Fukuta masamba a thyme mofanana pakati pa magawo awiri, kenako sipinachi, nyemba, ndi radishes. Sakanizani tchizi pamwamba.
Zosakaniza Zosakaniza ndi Zobwereza
Mosasamala mtundu wa nyemba zomwe mumagwiritsa ntchito, mudzasangalala ndi mlingo wokwanira wa zitsulo zotentha (zowonjezera kuchepetsa cholesterol), kudzaza mapuloteni, chitsulo , ndi zina. Mwachitsanzo nyemba zakuda ndi nkhuku zimapanga zokometsera zokoma.
Zomwezo zimagwiranso ntchito masamba a masamba. Ngati mwakhalapo kale, sankhanipo mmalo mwake, kapena yesetsani masamba ochepa a basil m'malo mwa thyme kuti mukhale ndi kukoma kwachi Italiya.
Malangizo Ophika ndi Kutumikira
Kusunga nthawi mungagwiritse ntchito nyemba zoyera zam'chitini. Onetsetsani kuti muzimutsuka musanadye kuti muchepetse sodium. Kusavuta kumatsuka kungachepetse sodium mpaka 40 peresenti!
Kodi muyenera kuchita chiyani ndi nyemba zina zomwe zili muchithunzi? Apulumutseni chakudya chamasana kapena chakudya chamadzulo. Zigwiritseni ntchito m'mapokotoni amathawa , mwachitsanzo, kuti mupitirize ndi mutu wazithukuko wa tsikulo.