Mukawona chobiriwira chobiriwira, kawirikawiri sipinachi. Koma kale anali kugulitsa. Kugulitsa kwakukulu. Pafupifupi mfulu. Ndipo ine ndinali ndi kirimu mu furiji. Kotero, ine ndinatha ndi zokoma kale, zomwe zinali zokoma, ndipo ziri ndi mawonekedwe okongola kwambiri kuposa sipinachi yokoma, yomwe ili yobiriwira kwambiri. Kale yakale adzakhala nyumba yatsopano.
Kale ndikumvetsera kwambiri, ndipo imapatsa thanzi labwino (ngakhale kuti silikugulitsidwa!). Mukhoza kutulutsa timadzi timene timakhala tisanayambe kuphika, koma zimachoka mosavuta kamodzi kameneka kale katentha kale.
Chimene Mufuna
- 3 magulu akulu kale
- Supuni imodzi yowonjezera mchere, kuphatikizapo kulawa
- Supuni 2 zosakaniza batala
- 2 supuni ya tiyi ya minced adyo
- 1 chikho cholemera kwambiri
- Tsabola wakuda mwatsopano kuti alawe
- Supuni ya te yaiwisi yophika mchere (mwachangu)
- ΒΌ chikho grated Parmesan
Momwe Mungapangire Izo
- Bweretsani madzi ambiri pamphika, ndipo onjezerani supuni imodzi ya mchere. Wonjezerani kale kale (chitani izi mumagulu ngati kuli kofunikira) ndipo wiritsani, kupitilirapo kwa mphindi zisanu ndi zitatu kufikira kale kale. Chotsani kale ndi tong, kapena kukhetsa mu colander. Kuzizira mpaka mutha kuzigwira bwinobwino ndikuchotsani zowonjezera zimayambira, ndipo ndikuwazapo kale.
- Mu lalikulu poto pa sing'anga kutentha, kusungunula batala. Onjezerani adyo ndikuyendetsa kwa mphindi imodzi mpaka iyo itembenukire golidi. Muziika kirimu ndi mchere ndi tsabola. Ikani kutentha kwakukulu ndikubweretsa kuimira. Onjezerani kale chodulidwa, zakudya zowonjezera (ngati mukugwiritsa ntchito), Parmesan, ndi mchere (ngati mukufunikira) ndi tsabola. Bweretsani kusakaniza kuti musamve ndikumenyetsa mpaka msuzi ukhale wonyezimira komanso zovala zabwino kale. Sakani ndi kusintha kusintha. Kutumikira otentha.
Izi ndi zomwe Web MD imanena za kale, imodzi mwazaka zabwino kwambiri zaposachedwapa.
Kale amabwera kuchokera ku banja la kabichi, lomwe limaphatikizaponso broccoli, kolifulawa, ndi makola. Pa makilogalamu 33 okha, chikho chimodzi cha yaiwisi kale chili:
Pafupifupi magalamu atatu a mapuloteni
2.5 magalamu a fiber
Zakudya zambiri za Vitamini A, C, ndi K
Folate, vitamini B yomwe ndi yofunikira pa kukula kwa ubongo
Lutein ndi zeaxanthin, zakudya zomwe zimapereka mtundu wakuya, utoto wobiriwira ndi kuteteza motsutsana ndi macular ndi chiwindi
Mchere monga phosphorous, potaziyamu, calcium, ndi zinki
Kodi mukudziwa kuti pali mitundu yosiyanasiyana ya kale? Pali mitundu yambiri ya kale, ndipo malo ambiri ogula zakudya ayenera kukhala osachepera. Mukagula kale, funani masamba akuda. Musanayambe kudya, chotsani masamba ku mapesi olimba pogwiritsa ntchito manja anu kapena mpeni.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 190 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 58 mg |
| Sodium | 1,243 mg |
| Zakudya | 3 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 3 g |