Zakudya Zofunikira (potumikira)
Mawerengero - 350
Mafuta - 12g
Carbs - 55g
Mapuloteni - 5g
Nthawi Yonse 14 Mphindi
Konzani mphindi 10 , Cook 4 min
Mapemphero 2 (1 chikho aliyense)
Kodi mukufuna kudya zakudya zokoma, zofulumira komanso zopatsa thanzi? Yesani masamba awa a maluwa ndi a bulauni omwe amadzaza ndi ubwino wa mbewu zonse komanso masamba omwe ali ndi masamba komanso masamba.
Zomera zobiriwira zobiriwira monga Swiss zomwe zimadya mu mbaleyi zimatsindikizidwa mu zakudya zowonjezera pamene amapereka mankhwala, vitamini E, carotenoids, ndi flavonoids, zomwe zakhudzana ndi chiwopsezo cha kuchepa kwa chidziwitso ndi kuchepetsa chidziwitso cha maphunziro. Mankhwala a masamba a masamba a tsiku ndi tsiku awonetsa kuti ali ndi mphamvu zotetezera kwambiri za ubongo waumoyo-zofanana ndi zaka chimodzi ndi theka zazing'ono! Kuwonjezera apo, mbewu zonse mu mbale imeneyi zimapereka zakudya za ubongo, vitamini E, ndi zina zoteteza antioxidants, zomwe zingathandize kuti ubongo wanu ukhale wogwira ntchito.
Zosakaniza
- Zakudya zokwana 1 mapira ndi bulauni zamphongo
- 1 chikho cha Swiss chard, kuchapidwa ndi coarsely akanadulidwa
- 1/2 chikho cha maritated artichokes mitima, diced
- 1/4 chikho kaloti, shredded
- Supuni imodzi ya sesame mafuta
- Supuni imodzi yosachepera sodium soya msuzi
- 2 supuni ya tiyi yapamwamba imatulutsa madzi a mandimu
- 1 lalikulu adyo clove, finely minced
- 2 supuni ya tiyi yasambitsa shuga
Kukonzekera
- Kuti mupange ramen, onjezerani makapu awiri a madzi mumphika waukulu ndikuyika kutentha kwambiri pa stovetop. Bweretsani ku chithupsa chosakanizika ndipo pang'onopang'ono mugweke mkate wa ramen. Lolani kuti liphike kwa mphindi, kulekanitsa mofatsa ndi mphanda. Sinthani kutentha mpaka kuwira kowonongeka ndi kulola kuphika kwa mphindi zitatu, ndikuyambitsa nthawi zina. Sungani mu colander mu madzi.
- Malo ophika ramen mu mbale yaikulu. Ikani mu chard, artichokes, ndi kaloti. Whisk pamodzi mafuta, soya msuzi, mandimu, ndi adyo. Gwiritsani ntchito ramen ndi masamba. Ponyani pang'onopang'ono.
- Gawani ramen ndi masamba mu mbale ziwiri. Pamwamba lirilonse ndi mbewu za sesame. Sangalalani!
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mumakonda zinthu zokometsera, onetsani kutentha ndi Sriracha kapena jalapenos. Iwo sangakhudze kuchuluka kwa kalori ya mbale kwambiri. Mukhozanso kuponya mizu ya ginger mu msuzi.
Gwiritsani ntchito ramen wakuda wa mpunga kuti mupangidwe bwino.
Onjezerani zukini, bowa, kapena masamba osiyana monga sipinachi, arugula, kapena bok choy pazochitika zosiyanasiyana za masamba ndi zakudya zina zambiri.
Malangizo Ophika ndi Kutumikira
Pangani mbale iyi mu msuzi wa ramen mwa kupulumutsa madzi omwe Zakudyazo zimaphikidwa; kuponyera masamba osungunuka ndi kusonkhezera mokoma mtima. Tumikirani izi zotentha kapena kuzizira.
Sungani zotsala mu firiji kwa masiku angapo ndipo chitani monga momwe mumagwiritsire ntchito kapena muwongolenso mu microwave.