Palibe njira yabwino yokhalira nayo utawaleza wa zipatso zatsopano kusiyana ndi masamba osavuta, owongoka ndi ovuni. Mu njirayi, uvuni wophika ndi kuthira mafuta amtundu wa azamwali wamtundu wa caramelizes ndipo umatulutsa zukini, sikwashi, belu tsabola, katsitsumzukwa, ndi anyezi.
Mundandanda wa ndiwo zamasamba kwambiri ndi vitamini C, vitamini A, ndi vitamini B6. Ndicho chitsimikizo chachikulu cha zowonjezera zamtundu, zowonjezera, potassium, ndi vitamini K, kungotchula pang'ono chabe. Pankhani ya thanzi lanu, simungathe kuchita bwino kusiyana ndi ndiwo zamasamba zamasamba zokongoletsera zokonzeka zokhazokha.
Zitsamba zatsopano nthawi zonse zimakhala zabwino, koma ngati mukulakalaka masamba awa a chilimwe kunja kwa nyengo, yesetsani kutulutsa masamba obiriwira. Iwo sangakhale ngati opwetekedwa kamodzi kokha, koma iwo amamatira ku thanzi lawo labwino kusiyana ndi kukolola zomwe zakololedwa ndi kutumizidwa kunja kwa nyengo.
Pamene njira iyi idasinthidwa kuchokera ku Dr. Arthur Agatston's The South Beach Diet kwa gawo 1 la pulogalamuyi, simukuyenera kukhala pa zakudya zotchuka kuti muzisangalala nazo.
Chimene Mufuna
- 1 sing'anga
- zukini , kudula mu zidutswa za kuluma
- Gulu lofiirira la chikasu la chilimwe, dulani zidutswa za kukula
- 1 tsabola wofiira wonyezimira wofiira, wedula zidutswa za kukula
- 1 tsabola wonyezimira wachikasu, kusema zidutswa za kukula
- Pakani piritsi yatsopano ya katsitsumzukwa, kudula zidutswa za kukula
- 1 anyezi wofiira, odulidwa
- Supuni 3 zowonjezera namwali mafuta
- Supuni 1
- mchere
- ½ supuni ya tiyi
- tsabola wakuda
Momwe Mungapangire Izo
- Sakanizani uvuni ku madigiri 450 Fahrenheit.
- Pamene ng'anjo ikukonzekera, konzekerani masamba onse mwa kudula mu zidutswa zakulira.
- Kenaka, ikani zukini, sikwashi, belu tsabola, katsitsumzukwa, ndi anyezi wofiira mu poto lalikulu yakuwotcha, ndikuponyera mafuta, mchere, ndi tsabola wakuda.
- Sindikirani masamba osakaniza pa poto.
- Kuwotcha mu uvuni kwa mphindi 30, oyambitsa zina mpaka masamba ali mopepuka browned ndi wachifundo.
Zoonadi Zakudya
Kutumikira Mmodzi: Pafupi ¼ ya Chinsinsi
Kutumikira: 170 cal, 5 g pro, 15 g carb, 11 g mafuta, 2 g anakhala. mafuta, 0 mg cholesterol, 5 g mitsuko, 586 mg sodium
> Chitsime
> Zakudya Zakudya za ku South Beach : Mapulani Osangalatsa, Opanga Dokotala, Opanga Mapulogalamu Odzipiritsa Okhazikika ndi Odwala Matenda Ochepetsa Matenda a Arthur S. Agatston MD (Books Ballantine)
> Copyright 2003 ndi Arthur S. Agatston MD Yosindikizidwa ndi chilolezo cholembedwa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 176 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Zakudya | 18 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 5 g |