Zakudya Zofunikira (potumikira)
Zamakono - 87
Mafuta - 1g
Carbs - 17g
Mapuloteni - 5g
Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Mapemphero 2 (magawo awiri payekha)
Njira yatsopano yosangalalira mbatata ? Chotupa! Chotupitsa cha mbatata chimagwiritsira ntchito magawo opatsa a mbatata mmalo mwa mkate kuti uzigwiritsira ntchito mapulogalamu onse omwe mumawakonda kwambiri. Magawowo amalowa mwachangu, monga mkate, kuti apereke mankhwala osakaniza koma okoma mu mphindi zochepa popanda kutsegula uvuni wanu kapena chophika.
Chotukukachi ndi chokhetsera chochepa chomwe chingakuthandizeni kuti mukhale okhutira pamene mukuthandizani kuchepetsa kulemera kwanu, gawo lofunika kwambiri la kusunga magazi anu. Kuwonjezera zakudya zonse, monga mbatata, mmalo mwa zakudya zowonongeka kungakuthandizeni kuchepetsa sodium mu zakudya zanu ndi kuwonjezera zakudya zomwe mwachibadwa zimachepetsa kuthamanga kwa magazi, nayenso. Mkate wogula zakudya nthawi zambiri umakhala ndi sodium yambiri, kotero kusinthana kwa mbatata ndi kusintha kwabwino kwa magazi.
Strawberry mbatata yopaka mbatata ndi njira yosavuta yowonjezeramo zipatso ndi zakudya zina zomwe mumadya, komanso ndi mavitamini ambiri opatsa mphamvu. Mbatata ya mbatata ndi ena mwa zakudya zabwino kwambiri za vitamini A , zomwe zimathandiza kuteteza minofu m'kamwa mwako, dongosolo lakumagwirira ntchito ndi njira ya kupuma, komanso kuonjezera chitetezo cha antibody kuti chiteteze matenda. Ntchito imodzi yokha ya zakudya zopatsa thanzi imapereka gawo limodzi mwa magawo atatu a zosowa za vitamini A tsiku ndi tsiku.
Amaperekanso pafupifupi theka la zosowa zanu za vitamini C tsiku ndi tsiku. Vitamini C imakhala ngati antioxidant ndipo imachititsa kuti tizilombo toyambitsa matenda tiyankhe, zomwe zingakuthandizeni kulimbana ndi matenda ndi kuchepetsa kutalika kwa chimfine.
Zosakaniza
- 1 apakati mbatata, kudula kutalika mu magawo 4, pafupifupi 1/4 inchi wandiweyani aliyense
- 1/4 chikho plain nonfat Greek yogurt
- 6 lalikulu strawberries, sliced mtanda
- Supuni 2 granola
- 1/8 supuni ya sinamoni (mwasankha)
Kukonzekera
1. Ikani 2 magawo awiri a mbatata mu chotsitsimutsa ndi tositiki pamwamba pa mapiri awiri mpaka 3, mpaka mutenthe. Bwerezani ndi magawo awiri otsala.
2. Kufalitsa mbatata iliyonse yowonongeka ndi supuni 1 yogurt. Pamwamba ndi sliced strawberries ndi kuwaza ndi granola ndi sinamoni.
Zosakaniza Zosakaniza ndi Zobwereza
Gwiritsani ntchito mtundu uliwonse wa zipatso kapena yogurt kuti muthe kukoma kwa mbatata yanu ya mbatata!
Zipatso zina za vitamini C zimaphatikizapo zipatso zamchere, kiwi, mabulosi akuda, apricots, ndi chinanazi.
Kuti mupeze tsamba lopanda gluten, onetsetsani kuti granola yanu ndi yopanda gluteni.
Kwa mkaka wopanda kapena mkaka, mugwiritsire ntchito kokonati kapena yoti yogurt m'malo mwa yogurt yogriki.
Malangizo Ophika ndi Kutumikira
Onetsetsani mbatata zanu mumtsinje kuti muwonetsetse kuti siziwotchera. Malinga ndi zolimbitsa thupi zanu, zingatenge zoposa 3 kuti aziphika. Ngati mukupanga mtanda waukulu, mukhoza kuwamangiriza pansi pa broiler kwa mphindi pang'ono kumbali iliyonse.