Zakudya Zabwino Zakudya Zam'madzi Zophimba Nkhono

Zakudya Zofunikira (potumikira)

Zikhala - 342

Mafuta - 13g

Carbs - 47g

Mapuloteni - 13g

Nthawi Yonse 70 min
Konzani mphindi 20 , Cook 50 min
Mapemphero 2

Kwa kanthawi, zakudya zowonjezera mafuta m'thupi monga mazira ndi shrimp zinali zolepheretsa kudya zakudya zabwino. Kenaka kafukufuku wasonyeza kuti cholesterol cha zakudya sizithunzi zonse zokhudzana ndi kuchuluka kwa magazi a cholesterol ndi matenda a mtima. Ndipotu, cholesterol chodyera sichigwira ntchito mwachindunji, zomwe zikutanthauza kuti mutha kupindula ndi mazira ndi shrimp monga njira yodyera yomwe ikukwaniritsa zosowa zanu.

Mwachangu, shrimp makamaka ndi mtima wanzeru kuwonjezera pa chakudya chanu. Ngakhale kuti uli ndi cholesterol wambiri, mafutawa ndi ochepa kwambiri ndipo alibe mafuta ochulukirapo , zomwe muyenera kuzikumbukira. Mafuta ochuluka okhutira akhoza kukhala owopsa kwa mtima wanu ndi mitsempha ya magazi pomalizira pake.

Mu njirayi imakhala pamodzi ndi manyuchi, tirigu wonse (mtundu wina wa mtima wopatsa chakudya), ndi saladi yamtengo wapatali ya nyemba yophimba nyemba (fiber yawonetsedwanso kuthandizira kuchepetsa magazi a cholesterol).

Ngati simukugwirizana ndi zinthu zomwe zili pano, yang'anani zosiyana ndi zosinthika zomwe zatsatiridwa pansipa. Pali zambiri zomwe mungasankhe.

Zosakaniza

• 1/4 chikho chowuma
• Supuni 2 timadzi timadzi
• 1/2 supuni ya madzi
• Supuni 1 sriracha
• Supuni 1 pansi-sodium soy msuzi
• 1/2 supuni uchi
• 12 shrimp zazikulu
• Supuni 2 za mafuta
• Makapu awiri adasakaniza ana amadyera
• 1/2 chikho cha nyemba zamagazi, zatsukidwa
• 1/2 tsabola wofiira wonyezimira wofiira, wodulidwa
• 1/2 chikho cha tomato mphesa, kamodzi
• Supuni 1 ya mafuta a maolivi
• Supuni 2 zamadzilanje
• Supuni 1 ya dijon mpiru
• 1/4 supuni ya supuni mchere
• 1/8 supuni ya supuni tsabola wakuda

Kukonzekera

1. Ikani mababu kuphika molingana ndi malangizo a phukusi. Kamodzi kophika, khalani pambali kuti mulole ozizira ndikugwiritseni ntchito mu sitepe yachisanu.
2. Pamene manyuchi akuphika, konzekerani shrimp marinade. Gwiritsani madzi a mandimu, madzi, sriracha, msuzi wa soya, ndi uchi mu mbale yaing'ono. Sakanizani bwino.
3. Ikani zipilala mu thumba la zip-top ndi kutsanulira mu marinade, onetsetsani kuti muvale nsomba zonse. Akhale m'firiji kwa mphindi 15 mpaka 20.

1. Pamene shrimp ikuyenda pansi, konzani saladi. Malo osakaniza masamba, nyemba zakuda, tsabola tsabola, ndi tomato mphesa mu mbale. Mu mbale ina, phatikizani mafuta a azitona, madzi a lalanje, mpiru wa dijon, ndi mchere ndi tsabola, kusakaniza bwino.
2. Onjezerani nyemba zophikidwa ku saladi yakuda, kuwonjezera kuveketsa, ndipo pang'onopang'ono mugwiritseni zitsulo pamodzi. Refrigerate pamene mukuphika shrimp.
3. Chotsani shrimp ku marinade awo. Kutentha supuni 2 maolivi mu skillet wamkulu pa moto wochepa ndi kuphika shrimp mmenemo kwa mphindi 3 kapena 4, kutembenukira kamodzi.
4. Dulani saladi ya nyemba ndi nyemba limodzi ndi shrimp yophika ndi kusangalala.

Zosakaniza Zosakaniza ndi Zobwereza

Pankhani ya mbewu zonse, manyuchi siwo okhawo omwe mungapereke nawo saladiyi bwinobwino . Gwiritsani ntchito zomwe muli nazo, zikhale quinoa, bulgur, freekeh, balere, kapena mpunga wakutchire.

Ngati mutha kugwiritsa ntchito balere, mungapeze balere wokhazikika m'sitolo yanu.

Mitunduyi imakhala yowonongeka kwambiri ndipo imakhala yochepa kwambiri kusiyana ndi balere wothira mafuta, omwe ali ndi zigawo zakunja zolemera zowonjezera. Ngati mungapeze balere wothira, gwiritsani ntchito! Ingomvetsetsani kuti mutenga mphindi pafupifupi 20 kuti muphike.

Zomwezo zimapita ku nyemba. Ngati mulibe nyemba zakuda , nkhuku, cannellini, impso, pinto, ndi zina zimagwiranso ntchito.

Khalani omasuka kugwiritsa ntchito makina osungira kuti mupulumutse nthawi-onetsetsani kuti muwasuzitse kuti athe kuchepetsa ma sodium.

Mukuganiza kuti simungapangire saladi iyi pamtundu uliwonse? Zomera zobiriwira zimangokhala zofanana ndi mbewu zonse ndi nyemba. Ngati simusakonde ana a masamba, yesetsani kugwiritsa ntchito sipinachi kapena kale.

Malangizo Ophika ndi Kutumikira

Pali zigawo zambiri pazakudya izi, kotero zimakhala zovuta poyamba. Pitirizani kumayambira poyambira ndi zothandizira zomwe zimatenga nthawi yaitali kuti zophike. Pachifukwa ichi ndi manyuchi, omwe angatenge mphindi 40, nthawi yochuluka kuti muziyenda nsomba ndi kukonzekera saladi. Panthawi yomwe masambawo atha, mudzakhala ndi zida zina zomwe mungagwiritse ntchito.