Kufunafuna malo abwino odyera kabichi kabichi kuti ayese? Imeneyi ndi zakudya zopanda mafuta komanso zamasamba zokhala ndi zamasamba zokhala ndi makilogalamu 72 ndi ocheperapo galamu imodzi ya mafuta pamtundu uliwonse (koma penyani anthu omwe akutumikira mosiyanasiyana, ndithudi!) Chinsinsi ichi chagawidwa apange ma servings anayi.
Izi wathanzi kabichi msuzi Chinsinsi wapangidwa ndi kanthu kokha kabichi, anyezi, adyo, masamba msuzi ndi mchere ndi tsabola, ndipo amapeza kukoma kwa pang'ono otentha msuzi ndi atsopano chopped cilantro. Onetsetsani kuti mukugwiritsa ntchito cilantro (osati zouma), monga msuzi wosavuta kabichi sali wofanana popanda izo. Mofananamo, gwiritsani ntchito msuzi wokoma bwino, popeza mulibe owonjezera owonjezera. Nazi mmene kupanga zokonza masamba msuzi.
Kafukufuku wambiri amasonyeza kuti kukhala ndi msuzi wochepa wambiri wosadetsa chakudya usanadye kukuthandizani kuti muzidya zakudya zochepa, mukhoza kuthandizira kulemera kwake, komanso chofunika kwambiri, mchere wotsika kwambiri komanso wosakanikirana monga awa akhoza kukuthandizani kuti mukhale ndi nthawi yaitali , zomwe zingakuthandizeni kulemera kwanu mutasiya.
Kufunafuna mchere wambiri wosakwanira komanso wopanda mafuta kuti muzitha kuthandizira ndi kulemera kwanu kapena zolinga za zakudya? Pano pali mapepala asanu ndi anayi osapatsa mafuta ophikira mafuta osayesa .
Chimene Mufuna
- 1 makilogalamu kabichi (odulidwa)
- 2 anyezi (odulidwa)
- 2 cloves adyo (minced)
- 2 makapu masamba msuzi
- Dash mchere (kapena kulawa)
- Dash tsabola (kapena kulawa)
- Dash Tabasco (kapena msuzi wotentha, kulawa)
- 1/4 chikho cilantro (akanadulidwa)
Momwe Mungapangire Izo
Sakanizani kabichi wodulidwa, anyezi odulidwa, minced adyo, masamba msuzi, Tabasco kapena msuzi wotentha komanso mchere ndi tsabola mu supu yaikulu. Lolani kuzimitsa, kutsekedwa, pa sing'anga-kutentha kwa mphindi 20, kupweteka nthawi zina.
Pambuyo pa mphindi makumi awiri, sungani mosamalitsa theka la supu ku blender kapena purosesa ya chakudya ndikuyendetsa palimodzi mpaka pang'onopang'ono. Kapena, mungagwiritsenso ntchito kumiza blender kuti mugwiritse msuzi mpaka mutatsala pang'ono kufika.
Inde, nthawi zonse mumatha kukonza pang'ono, mosiyana ndi zomwe mumakonda komanso mmene mumakonda msuzi wanu.
Ngati mwagwiritsira ntchito njira yosasamalitsa blender, bweretsani gawo lophatikizana la msuzi kubwereka ndikubwezeretsanso ngati mukufunikira.
Onetsetsani mchere watsopano wodulidwa musanayambe kutumikira, ndipo perekani mofulumira kulawa, kenaka yikani mchere wambiri, tsabola ndi otentha msuzi, kuti mulawe.
Kufunafuna mchere wambiri wosakaniza ndi mafuta osayera ? Pano pali mapepala ena asanu ndi anayi osapaka mafuta osakaniza mafuta .
Malangizo:
Amapanga mavitamini anayi opanda mafuta komanso otsika kwambiri.
Utumiki uliwonse umapereka mwachindunji:
Malori: 72, Malori Ochokera ku Mafuta: 8
Mafuta Onse: 0.9g, 1% RDA
Cholesterol: 0mg, 0%
Sodium: 558mg, 23%
Zakudya Zonse: 12.8g, 4%
Matenda a Zakudya: 3.9g, 15%
Mapuloteni: 4.6g
Vitamini A 3%, Vitamini C 77%, Calcium 7%, Iron 5%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 123 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 432 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |