Tanati ya Patoni Ndi Salsa wa Mchere

Zakudya Zofunikira (potumikira)

Zikhala - 283

Mafuta - 10g

Carbs - 28g

Mapuloteni - 20g

Nthawi Yonse 25 min
Konzani mphindi 15 , Cook 10 min
Mapemphero 3 (2 patties + 4 T salsa aliyense)

Quinoa ndi saumoni ndiwo zowonjezera zowonjezera mu mbale za saladi. Zonsezi zikuphatikizidwa mu zokometsera za burger za saumoni ndipo zimagwiritsidwa pamodzi ndi mazira. Chotsatira ndicho kudzaza mapuloteni mu combo yosangalatsa, yosasinthasintha yomwe siimapita pamwamba pa makilogalamu. Ndibwino kuti muyambe kudya zakudya zopatsa thanzi kapena chakudya chokwanira.

Kaya mukusangalala ndi malowa a salmon nokha, pambali pa saladi , kapena pamsika wa burger, mango salsa amavomereza kukoma kokoma. Ndiko kukhudzidwa kumapeto kwa kuwonetsera kulikonse.

Zosakaniza

• 1/4 kapu youma quinoa
• 1 6-ounce akhoza nsomba
• 1/3 chikho chodulidwa masamba a parsley
• Supuni imodzi ya mandimu
• 1/4 chikho chimodzi cha mkate
• Dzira lalikulu 1
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1/2 supuni ya chitowe
• Supuni 1 ya mafuta a maolivi
• Mango 1 yaying'ono, itayikidwa
• 1/2 tsabola wabelera, wodulidwa
• 1/4 wofiira anyezi, odulidwa
• Supuni 2 timadzi timadzi
• 1/8 supuni ya supuni mchere wosakaniza

Kukonzekera

1. Konzani quinoa malinga ndi malangizo a phukusi.
2. Gwiritsani ntchito zothandizira zonse (quinoa kudzera mu chitowe) mu mbale yaying'ono. Pangani chisakanizocho muzipinda zisanu ndi chimodzi.
3. Kutentha mafuta a maolivi mu poto lalikulu losaya pansi mpaka kutentha. Valani poto lonse ndi mafuta. Fry the patties, pafupifupi 5 minutes pambali. Ngati mnzanuyo ayamba kugwa pamene mukuyesera kuti mutseke, pitirizani kumbali yake kwa mphindi pang'ono.

1. Sakanizitsa zotsalirazo mu mbale yaing'ono ndipo mutumikire ndi nsapato za patomoni.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kusinthanitsa ndi chakudya chamagulu chilichonse cha mango. Chinanazi chikhoza kuwonjezera chiwonongeko cha Hawaiin, mwachitsanzo. Mphesa yamphesa yotchedwa citrusy iyenera kukhala yabwino, nayonso.

Mukhoza kugwiritsa ntchito theka la mapaundi m'malo mwa zamzitini ngati mukufuna. Pewani chakudya chogwiritsira ntchito chakudya musanachiphatikize ndi zina zowonjezera ndikuphika kwa mphindi imodzi kapena ziwiri, mutsimikizire kuti yophika asanachotse kutentha. Pofuna kuonetsetsa kuti chitetezo cha chakudya chikhale chofunika, mbali yaikulu kwambiri ya abambo iyenera kufika 145F.

Malangizo Ophika ndi Kutumikira

Nsomba zam'chitini zimapindulitsa chimodzimodzi monga zowonjezera-zimakhala ndi mapuloteni, vitamini D, ndi omega-3 mafuta acid anti-inflammatory zomwe zimathandizanso ubongo wanu. Mungasankhe zomwe zilipo kapena zotsika mtengo-pinki, kakombo, ndi mitundu ina idzagwira ntchito mu njira iyi. Mukhoza kuyerekezera malemba a Nutrition Facts pamakina anu , kuti mutsimikizire kuti mukusankha mtundu wotsika kwambiri mu sodium ndipo simuphatikizapo zowonjezera zosayenera.

Ngati muli ndi mtundu wa salimoni ndi khungu ndi mafupa, musachotse khungu koma musunge mafupa. Ingolinganizani ndipo simudzawazindikira. Iwo ali ndi calcium yochuluka ndi nthawi yowonjezera kuti athetse, kotero kuchita chotero kuli khama kuposa momwe kuli koyenera.