Mukufunafuna chakudya chamasana chophweka? Yesani izi zonunkhira tchizi za veggie wraps chakudya chamasana popita.
Ndimakonda kusakaniza kirimu ndi ufa wa ufa. Ingowonjezerani nkhumba, ndipo muli ndi zamasamba zokhala ndi zamasamba (ngati mumagwiritsa ntchito tchizi la mkaka wosaphika). Sipinachi ndi nyemba zimapanga tchizi zonunkhira kukulunga wathanzi kwambiri, ndipo mapuloteni amachititsa izo kukhala zokoma kwambiri. Sangalalani!
Chimene Mufuna
- Supuni 2 za mkaka wopanda kirimu
- 1 mafupa a ufa
- 1/4 kapu sipinachi
- 1/4 chikho chimamera
- 1/2 peyala (tagawidwa)
- 1/2 phwetekere (wodetsedwa pang'ono)
- 1/4 cu cucumber (thinly sliced)
- Supuni 2 zowonjezera anyezi (minced)
- dash mchere (kulawa)
- tsabola wachitsulo (kulawa)
Momwe Mungapangire Izo
- Phulani tchizi cha kirimu pa ufa wa ufa.
- Lembani zigoba zonse zomwe mumakonda.
- Fukani ndi kuchuluka kwa mchere ndi tsabola kuti mulawe ndi kukulunga.
Mfundo
- Ndikukonda Tofutti mtundu wa vegan cream tchizi, koma mungagwiritse ntchito mtundu uliwonse umene mumakonda kapena womwe mungaupeze pa golosi lanu.
- Mitsempha yowonjezeredwa ku pulasitiki iyi ndiyo yomwe imapanga kuwala. Zimakhala zokoma komanso zowonjezera ku boot. Mwachitsanzo, sipinachi imanyamula vitamini K, vitamini A, manganese, folate, iron, ndi zakudya zina zofunika kwambiri. Chomera chobiriwiracho chimapezeka kuti chimawathandiza kukhala ndi thanzi la mafupa ndipo chimakhala ndi tizilombo toyambitsa matenda omwe angakhale ndi anti-inflammatory and anti-cancer.
- Zomera za nyemba zimakhala zina zomwe zimapindula ndi thanzi lomwe simungadziwe. Zomera za nthanga ndizitsamba zazomera (zomwe ziri zovuta komanso zowawa kuti zidye pa kukula). Zili ndi mavitamini, mapuloteni, ndi micronutrients, zokhala ndi ma calories 8 okha pokhapokha atumikira. Komabe, onetsetsani kutsatira njira zopezera chitetezo cha chakudya pamene mukugula, kusunga ndikugwiritsa ntchito nyemba. Mbewu ndi nyemba zimamera m'madera otentha ndi amvula omwe ali abwino kuti kukula kwa mabakiteriya monga salmonella, listeria ndi E. coli. Malingana ndi Dipatimenti ya zaumoyo ku United States, ana, okalamba, amayi apakati ndi aliyense amene ali ndi chitetezo cha chitetezo cha m'thupi ayenera kupeĊµa kudya masamba amtundu uliwonse (kuphatikizapo nyemba).
- Ngati muli ndi matenda a Celiac kapena mphamvu ya gluten, yesetsani kulowetsa zipolopolo za chimanga kuti zikhale ndi ufa wa ufa. Tsamba lalikulu la letesi lingagwiritsidwenso ntchito m'malo mwa mapiritsi m'maphikidwe ambiri.
Zotsatira:
George Mateljan Foundation. (2001). Sipinachi. Zakudya Zapamwamba Kwambiri Padziko Lapansi, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, August 16). Thandizo la thanzi lazomera. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
US Department of Health & Human Services. Zimamera: Chimene muyenera kudziwa. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1578 |
| Mafuta Onse | 60 g |
| Mafuta okhuta | 20 g |
| Mafuta Osatchulidwa | 20 g |
| Cholesterol | 29 mg |
| Sodium | 3,280 mg |
| Zakudya | 223 g |
| Matenda a Zakudya | 25 g |
| Mapuloteni | 41 g |