Mukhoza kugwiritsa ntchito zitsamba zambiri zomwe mumakonda, mmalo mwa zomwe zanenedwa pano, zomwe zimapangitsa izi kukhala njira yabwino yogwiritsira ntchito theka lachinthu china chotsalira kuchokera ku njira ina. Zitsamba zina, monga rosemary, zimakhala zamphamvu kwambiri, choncho onetsetsani kuti mukulawa pamene mukupita, ndipo kumbukirani kuti mukhoza kuwonjezerapo zambiri. Zitsamba zouma sizigwira ntchito bwino mu mbale iyi, zomwe zimakweza zitsamba zatsopano.
Mukhozanso kugwiritsa ntchito mbewu zina, kuchokera kumtsinje wina kupita ku quinoa, m'malo mwa mpunga. Ndipo mukhoza kuthetsa anyezi wofiira ndikugwiritsa ntchito anyezi ena onse, kapena scallions, shallots, kapena adyo - kachiwiri ndi adyo mukufuna kugwiritsa ntchito ndalama zing'onozing'ono. Mwachidule, iyi ndi njira yodumphadumpha, kuti ikulimbikitseni kuti mupange zitsamba zanu zachitsamba. Ine ndinabwera ndi chinthu chonsechi kuti ndigwiritse ntchito kuvala komwe ndinapanga kwa nandolo zakuda!
Chimene Mufuna
- ¼ chikho chowonjezera maolivi azitona
- ¼ chikho minced anyezi wofiira
- ¼ chikho chatsopano masamba a parsley, odulidwa
- Supuni 1 yodulidwa yatsopano
- Miphika 2 yophika bulauni, mpweya kapena firiji
Momwe Mungapangire Izo
- Mu pulogalamu ya zakudya, kuphatikiza mafuta a azitona, anyezi, parsley, basil, mchere ndi tsabola, ndi kupuma mpaka mutagwirizanitsa (mungathe kuchita izi ndi dzanja, kungosungunulani zonse monga zabwino monga mukuzikondera, mbale).
- Ikani mpunga mu mbale yazitali-bwino ndikuwonjezera zitsamba zokha. Onetsetsani kuti mugwirizane bwino, ndipo perekani kutentha kapena kutentha.
Kodi zimakhala bwanji ndi mpunga wofiira?
Mpunga wonse wa tiriguwu uli ndi zokoma zodabwitsa komanso zimakhala zokongola kwambiri.
Nthiti yonse ya bulauni ya mpunga imakhala ndi chimanga chakunja (ngakhale kuti chimachotsedwa kuchoka) ndi mchere wake ndi michere yaing'ono, yomwe imapangitsa kuti mafuta azikhala otsika kwambiri, komanso zimakhala ndi zakudya zopatsa thanzi zosiyana ndi mpunga woyera. Mchele wa Brown ndi mbewu yonse ndipo amapezeka mu magnesium, phosphorous, selenium, thiamine, niacin, vitamini B6, komanso malo abwino kwambiri a manganese.
Mukhoza kugwiritsa ntchito mpunga wofiira mofanana ndi momwe mumagwiritsa ntchito mpunga woyera, dziwani kuti ili ndi nthawi yophika, choncho musinthe moyenera. Yesetsani mpunga wofiira m'mapilafi, msuzi, mbale yophika-mpunga komanso mchere wophika, nyemba, nyemba, ndi zina zotero. Mphika wofiira wophika ukhoza kugwiritsidwanso ntchito mu saladi yambewu, komanso pakuphika zamasamba, ndi chinthu chofunika kwambiri kuganizira pamene mukufuna kupanga burger, meatballs, kapena nyama.
Mitengo yambiri ya tirigu ndi yaying'ono yofiira ya mpunga imapezeka, ndipo imagwiritsidwanso ntchito mofananamo ndi ena omwe ali ndi njere zoyera komanso zazifupi.
Zimene Ana Angachite:
Ngakhale ana aang'ono akhoza kukokera masamba a zitsamba kuchokera ku zimayambira, zomwe ndi ntchito yaikulu ya khitchini kwa aang'ono omwe akukhala pansi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 355 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Zakudya | 50 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |