Sangalalani Kupanga ndi Kudya Izi Zapuloteni Zapamwamba kwa Anthu Odyera Nkhalango ndi Zamasamba
Mmodzi mwa mapepala apamwamba kwambiri a mapuloteni amatha kusokoneza, kotero kuti mudziwe kuchuluka kwake kwa mapuloteni omwe mumatumikira. Maphikidwe onsewa ndi amphongo komanso alibe mkaka, wopanda mankhwala aliwonse (kupatula ngati mutapereka pamwamba pa kirimu wowawasa ndi tchizi, monga mukuwonetsera).
Maphikidwe awa akukwera kwa dongosolo la mapuloteni okhudzana ndi kutumikira. Kuti mukhale ndi mapuloteni ambiri, yambani pamwamba pa mndandanda.
Sangalalani!
Zamasamba Tofu Chili
(28.9 magalamu mapuloteni) Nyemba za impso ndi tofu zimapereka pulogalamu imodzi ya mapuloteni. Chinsinsichi chimaphatikizanso bowa ndi belu tsabola, zomwe simukuziwona m'maphikidwe ambiri a chilili.
Zamasamba Tempeh Chili
(Mapiritsi 24,7 gm) Chilombo ichi chimagwiritsa ntchito nyemba ndi tempeh, chakudya cha mapuloteni opangidwa ndi soya wobiriwira komanso nthawi zambiri monga balere. Ndikotopetsa kwambiri kuposa tofu, ndipo ikamalowetsa mchere, imathandiza nyama kukhala yosavuta. Komabe, ngati mukufuna njira yopanda gluteni, muyenera kuyang'ana tempeh yopanda gluteni.
Bean Black ndi Sweet Potato Chili
(Mapiritsi 21.4 gramu) Mbatata ndi kaloti zimatsutsana ndi zonunkhira za ufa wa chili mu chipatso chokoma cha masamba. Mukhozanso kutulutsa mcherewu mwa kusankha msuzi wopanda masamba a gluten kapena kupanga madzi m'malo mwake. Mumakhala ndi vitamini A wambiri ndipo muli vitamini C wambiri ndi zitsulo ndi chilime chodyetserako zamasamba.
Msuzi Wophimbidwa ndi Msuzi Ndiponso Msuzi wa mbatata
(21 magalamu mapuloteni) Ngati mungafune msuzi wosakaniza mafuta wambiri, musayang'anenso. Chopangidwa ndi kaloti, mbatata, ndi udzu winawake wam'madzi, mchere wophika mtolawu umakhala wabwino kwambiri wa vitamini A ndi C. Ndimakonda msuzi wa split pea!
Msuzi Wobiriwira Wothira Msuzi Msuzi
(18.7 gmm protein) Msuzi wochepa wothira mphodza wambiri umagwiritsira ntchito madzi a mandimu, thyme, ndi tsamba la bay kuti muwonongeke.
Ndi mbale yokhutiritsa yosangalala ndi nyengo yozizira.
Zomera Zamasamba Zambiri Zogulitsa Chili
(18,7 gramu mapuloteni) Tsamba la mapuloteniwa ndi mapuloteni (TVP) kuti alowe m'malo mwa nyama. Mutha kuzipanga zokometsetsa zokhala ndi zokometsetsa posiyanitsa tsabola ya tsabola kapena tsabola wofiira.
Msuzi Wosamba Wosamba Wosamba (wojambula)
(Mapuloteni 14.5 gm) Pogwiritsa ntchito nyemba zam'chitini ndi salsa yokonzeka, mukhoza kuyika msuzi wakuda wa nyemba pamodzi nthawi yokha kuti itenthedwe. Ngati muli nazo zonse ziwiri mu firiji kapena firiji, muli masitepe ochepa chabe kuchokera ku zakudya zowonjezera zamasamba komanso zamasamba.
Chomera Chomera Chili Recipe
(Mapuloteni 14.2 gmm) Inu mukhoza kupita kumtunda pakuwonjezera veggies ku chigamba ichi. Ganizirani za tsabola wofiira kapena wachikasu tsabola, karoti, grasi, zukini, ndi tomato. Ngati munda wanu ukupereka zabwino, mungafunikire kupanga izi ndi kusungunula magawo kuti muzisangalala mu masabata akubwera. Mudzasangalala kwambiri ndi vitamini A ndi C.
Peyala Yotsitsa Pea Dhal
(12.5 magalamu mapuloteni) Sangalalani ndi zokoma za India ndi chophika ichi cha mtola chomwe chimadulidwa ndi turmeric, cayenne, chitowe, ndi cloves.
Chili zamasamba ndi nyama yonyansa
(12 magalamu mapuloteni) Ngati mukupanga chilili kwa munthu yemwe angaphonye nyama, njirayi imagwiritsa ntchito Smart Ground yomwe imakonda komanso imachita zofanana ndi ng'ombe yamphongo, koma ndi mafuta ochepa komanso mafuta a zero.