Zakudya Zokoma Ndiponso Zowonongeka Zamasamba Zophika

Zakudya Zofunikira (potumikira)

Zikhala - 197

Mafuta - 4g

Carbs - 40g

Mapuloteni - 3g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 4 (1 chikho aliyense)

Maluwa okoma ndi okoma kwambiri samangokhala odyera, koma amatha kuwonjezeredwa ku saladi kapena amapangidwira ku mbewu za FODMAP monga quinoa, mpunga, kapena grokwheat groat. Makhalidwe omwe amawonjezera kukoma ndi kutentha kwakukulu ndi kuwotcha mumtambo umodzi wokha kuti mulole kuyanjana kwambiri ndi poto yotentha.

Zosakaniza

• 3 kaloti wonyezimira, odzola (pafupifupi ma ola 8)
• 3 mapepala a parsnips, osungunuka (pafupifupi 8 ounces)
• 1 apakati mbatata, kutsukidwa, khungu pa (pafupifupi ma ola 8)
• Supuni imodzi ya adyo-inalowetsa mafuta a azitona
• ¾ supuni yajambulidwa thyme masamba
• 1/8 supuni ya supuni mchere
• 1/8 supuni ya supuni ya tsabola watsopano wakuda
• Supuni 2 timadzi timene timapanga mapulogalamu 100
• Supuni 7 teasitoni viniga wosasa

Kukonzekera

1. Chotsani uvuni ku 425F. Kutayira mapepala akuluakulu ophika ophikira 2 ndi kuphika utoto kapena malaya ndi mafuta.
2. Dulani masamba onse mu zidutswa zakuda zakuya. Kudula masamba mu zidutswa zofanana kumatsimikizira kuti adzaphika mofanana.
3. Ikani masamba mu milu pakati pa pepala lophika. Kuthamanga ndi adyo-kulowetsa mafuta ndi kuponyera kuvala. Fukani ndi thyme, mchere, ndi tsabola ndikuponyanso. Yambani masamba osakaniza pamapepala. Ikani pakati pa uvuni ndikuwotcha mpaka masamba ndi golide wofiirira pansi, mphindi 20 mpaka 25.

1. Pamene masamba akuwotcha, kuphatikiza madzi a mapulo ndi viniga wa basamu mu mbale yaing'ono.
2. Chotsani poto kuchokera ku uvuni ndi vinyo wosakaniza mapira wosakaniza mosakaniza pamwamba pa masamba, kenaka mutengeni zidutswa kuti muvale. Tembenuzani zidutswa zamasamba kuti mbali yowonongeka ili pamwamba pa poto.
3. Bweretsani poto ku uvuni ndikuwotchera mpaka mutakaniza kusakaniza ndi kuchepetsedwa kwambiri, mphindi zisanu. Muziwaza masamba kuti azivala ndi madzi osakaniza. Chotsani zidutswa zomwe zimawotchedwa kuyaka ndi kubwezeretsanso ku uvuni kuti muziwotcherera mpaka kusakaniza kouma, mphindi zitatu kapena zinai.
4. Chotsani masamba ku poto pamene muli otenthedwa, monga momwe angathere panthawi yozizira. Kutumikira ofunda kapena firiji.

Zosakaniza Zosakaniza ndi Zobwereza

Njirayi imakhala ndi ntchito zosiyanasiyana popanga masamba otsika kwambiri a FODMAP kuyesera kwambiri ndi mbatata woyera, fennel, kabichi , kapena belu tsabola.

Khalani ndi zitsamba zomwe mumazikonda kwambiri pa thyme.

Rosemary, oregano kapena katsabola ndi zina zotheka.

Malangizo Ophika ndi Kutumikira

Zakudya zowonongeka zowonjezera kukoma kwawo musanaziwonjezera pa mbale iliyonse, kuchokera ku supu kupita ku mbale ya tirigu.