M'mayiko ambiri akumwera cha Kum'maŵa-Asia, nthawi ya kadzutsa nthawi zambiri imatenga mawonekedwe a supu, Zakudyazi, kapena "congee" (porridge), zomwe kwenikweni zimakhala ngati msuzi wandiweyani msuzi. Mphunoyi mpunga wabwino ndi chitsanzo chabwino, ngakhale kuti ndikutha kudya chakudya chamadzulo. Ndi chakudya chopatsa thanzi, chotonthoza, komanso chabwino ngati mukulimbana ndi chimfine kapena chimfine. Kaya yophika pang'onopang'ono, kapena pa chitofu, ndi zophweka kwambiri kupanga, zochepa mu mafuta ndi ma calories, komanso zathanzi (onani zowonjezera zanga za mbewu zonse).
Chimene Mufuna
- 7 + makapu nkhuku msuzi (ngati vegetarian, ntchito masamba msuzi kapena zamasamba "nkhuku" msuzi)
- Mphika 1 1/2 Mtedza wa Thai jasmine (mitundu ina ya mpunga idzagwiranso ntchito) *
- 1/2 mpaka 1 chikho chaching'ono kapena chozizira prawns / shrimp (thaw ngati frozen); kapena ngati zamasamba, 1/2 chikho cha tofu chinasanduka cubes
- Chigawo chachikulu cha thumb
- galangal kapena ginger (wothira ndi finely grated)
- Mankhwala atsopano a basil (pafupifupi odulidwa ngati masamba ndi aakulu)
- 1/2 ndi 1 chikho cha coriander (chodulidwa)
- 3 kasupe anyezi, finely sliced
- 1 mpaka 3 tbsp.
- Nsomba ya nsomba (malingana ndi kukoma) kapena msuzi wa nsomba za zamasamba
- Kutumikira:
- Zosankha: maluwa atsopano ofiira (magawo) kapena msuzi wofiira wa ku Thai
- 1 tbsp. msuzi wa soya
- 1 tbsp. mafuta a sesame
- Dash wa tsabola woyera (kapena tsabola wakuda wakuda)
Momwe Mungapangire Izo
- Ngakhale mutha kupanga chophimba ichi pa chitofu, zimakhala zophweka kugwiritsa ntchito wophika pang'onopang'ono (njira iyi simukuyenera kuyang'anitsitsa, chifukwa ikufunika kuphika nthawi yayitali). Ikani msuzi ndi mpunga pang'onopang'ono wophika "pamwamba" (kapena "pansi" ngati mukuphika tsiku lonse kapena usiku wonse). Phimbani ndi kulola kuphika kwa maola awiri kapena mpaka mpunga uli ofewetsa. Langizo: Mpunga udzatayika mawonekedwe ake kotero kuti amawoneka ngati kirimu wa tirigu, kapena mpunga wofewa kwambiri.
- Onjezerani ma prawn kwa wophika pang'onopang'ono kwa mphindi zisanu kapena zisanu zapitazi - utali wokwanira kuti uwaphike.
- Ngati msuzi umakhala wandiweyani, onjezerani msuzi pang'ono kapena madzi.
- Onjezani 1 Tbsp. wa msuzi wa nsomba kuphatikizapo ginger, ndikuyambitsa. Chitani kukoma kwa kukoma kwa saltiness, kuwonjezera pa 2 Tbsp. Nsomba ya nsomba zambiri ngati si salty mokwanira. (Ngati ndi mchere, onjezerani 1-2 Tbsp. Madzi a mandimu). Zindikirani: Kumbukirani kuti muwonjezerapo msuzi wa soya ku supu musanadye, zomwe zidzawonjezera ku saltiness.
- Idyani m'mabotolo ndi kuwaza coriander, basil, ndi anyezi a kasupe.
- Tumikani ndi tsabola ndi ma supu omwe tatchulidwa pamwambapa (msuzi wofiira wa tsabola kapena tsabola watsopano wofiira, soya msuzi, ndi mafuta a sesame), kulola banja lanu kapena alendo kuti awonjezere awo mwa kulawa. (Kawirikawiri ndimapanga 1 mpaka 2 tsp soy msuzi, 1/2 mpaka 1 tsp mafuta a sesame, kuphatikizapo tsabola pang'ono, mwachitsanzo.)
- Chotsitsa Chingwe: Msuzi umenewu umakhala wambiri nthawi. Pamene mukukonzekera zotsalazo, ingotenthetsani mu mphika pa chitofu, kuonjezerani msuzi wochuluka ngati n'kofunika kuti muupeputse.
- Ngati mukugwiritsa ntchito mbewu zonse: Dziwani kuti ayenera kuphika pang'ono kuposa mpunga woyera nthawi zonse. Komabe, kukoma kumeneku kuli bwino. Ndipotu, masiku ano nthawi zonse ndimapanga chipatsochi ndi chisakanizo cha mpunga wofiira ndi woyera ndikuphatikiza mbewu zonse monga quinoa, buckwheat, etc ... -ndi zokoma!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 385 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 2,218 mg |
| Zakudya | 72 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 13 g |