Mitundu sikuti yokongoletsera zokongoletsera. Amapanganso mbale zabwino ndi zokoma bwino kwa phwando lililonse la kugwa kapena chakudya chamadzulo. Msuzi wa squid ndi mtundu wa mvula yozizira yomwe nthawi yosaphika ikhoza kukhala nthawi yayitali pokhapokha ngati khungu silibaya. Izi zikutanthauza kuyenda kochepa kupita ku golosale. Mukakonzeka kuti mutsegule chovala chokongoletseracho mukhoza kuchibwezera chakudya chokoma!
Mtundu uwu umakula pa mtengo wa mpesa ndipo uli ndi kukoma kofanana ndi ka dzungu. Zakudyazi zimafotokozedwa kuti ndi zokoma ndi zamasamba, kukoma kumakula ngati mkuntho ukuphuka. Ndizodziwika bwino kwambiri kuti bokosi la butternut ndilo chipatso ndithu! Komabe, ngakhale kuti ali mbali ya banja la zipatso amatha kugwiritsidwa ntchito ndi kuphika ngati masamba.
Mbalame yamtunduwu imapanga chakudya chamtundu wathanzi. Amakhala ndi mitsempha yambiri, magnesium ndi potaziyamu. Kuphatikiza uku kumathandiza kuchepetsa cholesterol ndipo kungathandize kuchepetsa ndi kuteteza shuga. Chotupa cha Butternut chili ndi mavitamini ambiri monga C, A ndi E. Vitamini C kumathandiza kukonza minofu ndi kulimbikitsa chitetezo cha mthupi. Amathandizanso kupewa matenda monga scurvy. Vitamini A ndifunikira kwa maso abwino. Ngakhale kuti vitamini E imathandizanso kukhala ndi thanzi labwino la antioxidant yomwe imatulutsa mafuta kwambiri imathandizanso kuti thupi likhale labwino kwambiri.
Ngati mukufuna kuwonjezera zowonjezera zamasamba zowonjezera ku Foodgiving Chakudya chamadzulo koma mukufuna chinachake chosiyana kwambiri kuposa chiwerengero cha chingwe nyemba nyemba casherole, sikwashi ndi njira yabwino. Mapazi a squash oterewa ndi osavuta komanso okoma, amagawaniza sikwashi, amatulutsa mbewu, nyengo, ndi kuphika. Chakudya chofulumira chimenechi chimayeretsa mofulumira komanso chophweka.
Chimene Mufuna
- 2 yaying'ono mpaka sing'anga yamadzulo
- Supuni 4 zinasungunuka batala
- Cinnamon shuga
Momwe Mungapangire Izo
- Sambani pani piritsi ndi mafuta ndi uvuni ku 350F.
- Sungani mosamalitsa sikwashi mu theka la kutalika ndipo mutenge mbewu ndi zofewa zofewa ndi supuni. Sula mkati mwa sikwashi ndi mafuta; kuwaza shuga wa sinamoni.
- Malo osambira a sikwashi, mbali yodulidwa yokongoletsa, mu poto yokonzedwa.
- Chotsani squash kwa mphindi 45 mpaka 1 ora, kapena mpaka squash ndi wachifundo ndipo ikhoza kuthyoledwa mosavuta ndi mphanda.
- Gwiritsani ntchito masentimita nthawi yomweyo kapena kukopa sikwashi kupita ku mbale yotumikira ndikuchotsa khungu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 118 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 31 mg |
| Sodium | 3 mg |
| Zakudya | 4 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 0 g |