Zakudya Zofunikira (potumikira)
Malori - 89
Mafuta - 7g
Carbs - 5g
Mapuloteni - 2g
Nthawi Yonse Mphindi 35
Konzani 10 min , Cook 25 min
Mapemphero 4 (1/2 chikho aliyense)
Chophika ichi cha poto ndichakudya chabwino pa nyemba zoumba nyemba zobiriwira. Nyemba zobiriwira zimapereka zamasamba. Malingana ndi kafukufuku wa zakudya za MIND, zomwe zidzakuthandizani kutetezera kusagwirizana kwa chidziwitso ndikuthandizani ubongo wanu kugwira ntchito mpaka zaka 1½!
Kuthamanga kwa amondi otsekemera kumawonjezera mafuta abwino , vitamini E, ndi calcium. Thandizoli limachepetsanso kuchepetsa nkhawa ndi kutsekemera. Zimathandizanso ubongo wanu ndi thupi lanu ndi fiber, masewera , ndi flavonoids. Izi zikutanthawuza kuchepetsa kuchepa kwa chidziwitso ndikuwonjezeka kwa nthawi yaitali.
Adyo ndi anyezi mu mbale iyi zimapulumutsanso ubongo kuchoka kumvetsetsa-pambuyo pake, chomwe chiri chabwino kuti mtima wanu ukhale wabwino kwa ubongo wanu, nanunso.
Zosakaniza
- 1 t supuni mafuta a sesame mafuta
- 1 adyo clove, minced
- ¼ lalikulu woyera anyezi, minced
- 2 makapu nyemba zobiriwira, otsukidwa ndi kukonzedwa
- ½ mwatsopano amafinyidwa madzi a mandimu
- ¼ chikho chofiira, amondi amchere
- Chitsulo cha mchere wosakaniza
Kukonzekera
- Mu sing'anga saute poto pamapakati otentha, onjezerani mafuta ndi adyo. Saute kwa mphindi. Yonjezerani anyezi ndikupopera kwa mphindi imodzi mpaka anyezi asandulike ndikusungunuka pang'ono ponseponse.
- Ikani nyemba zobiriwira. Sakanizani, kuphimba, ndipo lolani kuphika kwa mphindi zingapo. Onetsetsani nthawi ndi nthawi ndikuphika kuphika ndi kutentha pansi pa chivundikiro kwa mphindi zingapo.
- Onjezani madzi a mandimu, amondi, ndi mchere komanso kusakaniza mukakophika. Saute mpaka nyemba zobiriwira ziyamba kuchepa. Chotsani kutentha. Lembani ndi kutenga nawo gawo potumikira mbale kapena mbale.
Zosakaniza Zosakaniza ndi Zobwereza
Dulani mbale iyi ndi jalapenos, sriracha, kapena kuonjezerani kukoma kwa fodya ndi fodya. Ngati mukufuna chakudya chanu chokoma, onjezerani mphindi imodzi yokha ya mkaka wonse.
Sakani bokosi loyera kapena bokosi limodzi ndi nyemba zobiriwira.
Gwiritsani ntchito nyemba zobiriwira, zosafunika kwambiri zomwe zimatchedwa kuti njuchi zamoto kuti ziwonetsedwe zowonjezereka. Iwo ndi ochepa ndipo amatenga nthawi yochepa kuphika.
Malangizo Ophika ndi Kutumikira
Onetsetsani kuti muphike nyemba zobiriwira mpaka zofewa, koma osati zofewa kapena mushy. Musanayambe kutumikira, tumizani bwino kuti mutsimikizire kuti aliyense akutumikira ali ndi adyo, anyezi, ndi amondi osakaniza.
Ngati mukufuna kuti muziwotcha mu uvuni, ingolani zokhazokhazo mu mbale yophika mu uvuni ndi kuyika mu uvuni wa 400 digitala 40. Sakanizani mphindi 10 mpaka 15 iliyonse. Kutumikira mwamsanga ndi chifuwa chophika kapena chophika chophika, nsomba, kapena tofu kumbali.