Pankhani ya zakudya zamphongo za yisiti, zimakhala zosavuta komanso zimakhala zofulumira, zamasamba komanso zamasamba ndipo ndizokoma, koma zitsimikizirika sizodzikongoletsera. Sikuti macaroni ndi tchizi, koma ngati mukulakalaka mac ndi tchizi, izi ndizomwe zimakhala zosavuta komanso zosavuta kuti muthe kukwaniritsa chilakolako chanu: chakudya chosavuta cha pasitala mu msuzi woyera kapena roux, opangidwa ndi mkaka wa soy, ufa ndi mafuta, komanso zakudya zamtundu wa yisiti.
Onjezerani pang'ono a adyo ufa, anyezi ufa kapena mchere wochulukira ngati inu kulawa zakudya za yisiti pasta Chinsinsi ndi kuganiza kanthu kakang'ono akusowabe. Kapena, spruce imakhala ndi nandolo zowonongeka, broccoli watsopano, sipinachi pang'ono kapena tomato wodulidwa. Ngati simukudandaula ndi mafuta, onjezani za supuni ya margarine kapena vegan kirimu kuti mupange msuzi wambiri.
Onaninso:
Chimene Mufuna
- 1 tbsp. mafuta (mafuta a azitona ndi abwino, koma mtundu uliwonse ndi wabwino)
- 1 tsp. ufa
- 2/3 chikho mkaka wa soya
- 1/4 chikho
- yisiti
- 1/2 tsp. mpiru (zosankha)
- 1/2 tsp. adyo ufa
- Mchere, kuti ulawe
- 1 chikho cha pasitala, chisanadze yophika
Momwe Mungapangire Izo
Choyamba, kuphika pasta yanu malinga ndi malangizo a phukusi. Konzani msuzi pamene pasitala yanu ikuphika.
Thirani mafuta pamtambo wochepa ndikuwongolera ufa kuti mupange phala. Pang'onopang'ono kuwonjezera mu soymilk ndi kutentha, oyambitsa kawirikawiri, mpaka pafupifupi unakhuthala, ndiye akuyambitsa mu zakudya yisiti, mpiru, adyo ndi mchere.
Lolani kutenthetsa kwa mphindi imodzi yokha kapena ziwiri, kenaka musunthire mu pasta yophika. Sinthani nyengo kuti mulawe ndi kudya!
Onaninso: Maphikidwe ena odyetserako zamasamba
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 473 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 905 mg |
| Zakudya | 85 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 14 g |