Aliyense amamva ngati akuyenera kudya kale kale, koma pamene kuli kovuta nthawi zina zimakhala zovuta. Ndawona maphikidwe angapo a saladi akale omwe malangizo amachititsa kuti misozi ikhale ndi mafuta kuti ikhale yovuta. Ngati ndikanakhala ndi nthawi yokometsera chilichonse, sindikanatha kusankha.
Zomwe ndimakonda kuchita ndizozisakaniza, zong'ambika, ndi tirigu wophika, kotero kuti kutentha kwa njere kumawombera kale kale, koma kumachoka ndi maonekedwe ena kuti ikhalepo mu mbale. Mitundu ya mbale ya tirigu ikhoza kutentha, kutentha, kutentha, ngakhale kutentha. Zimakhala zotchuka kwambiri, choncho pangani chakudya chamadzulo tsiku lonse.
Yesani mbewu zina, monga farro, balere, manyuchi, msuwani (makamaka pasitala, koma musaganizire ... quinoa ndi mbewu).
Ngati mulibe nthawi kapena kufalitsa saladi yophimba tirigu pa pepala lophika kuti mutsirize kuzizira, mukhoza kudumpha. Zimangochititsa kuti quinoa ikhale yozizira kwambiri, ndipo imathetsa mwayi woti saladi ikhale yogwira kapena gummy.
Chimene Mufuna
- Makapu 4
- chophika chophika chophika
- 4 makapu omwe amadulidwa kale masamba (1 pote-ounce phukusi)
- ½ chikho cha minced anyezi
- Supuni 3 zowonjezera namwali mafuta
- Supuni 2 zatsopano mandimu
- Supuni 1 yoyera vinyo wosasa
- Supuni 2 za mpiru za Dijon
- Supuni 1 supuni ya adyo
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Mu mbale yaikulu, kapena mphika umene mumaphika quinoa mu, sakanizani quinoa ndi kale mpaka mutagwirizane bwino. Lolani kuti likhalepo kwa maminiti pafupifupi atatu kotero kuti kale amawombera pang'ono.
- Katsani kakang'ono kusakaniza anyezi, mafuta a maolivi, mandimu, vinyo wosasa, mpiru wa dijon, adyo ndi mchere ndi tsabola. Thirani kutsalira pa chisakanizo cha quinoa, ndi kuponyera kuti mugwirizane bwino. Ngati muli ndi nthawi, yanizani pepala lophika lopangidwa ndi aluminiyumu ndipo perekani saladi ya quinoa kuti ipse mwamsanga komanso mofanana. Kutumikira mu mbale, firiji.
Nazi zambiri zokhudza zobiriwira za khumi, kale: Zambiri zitha kupezeka apa:
- Kale ndi membala wa banja la kabichi (Brassica oleracea), wokhudzana ndi masamba a cruciferous monga kabichi, broccoli, kolifulawa, masamba am'maluwa ndi maluwa amphepete.
- Kale ndi Pakati pa Zakudya Zowonongeka Kwambiri pa Planet
Chikho chimodzi chokha cha yaiwisi kale (pafupifupi magalamu 67 kapena ma ouni 2,4) ali ndi (1):
Vitamini A: 206% a RDA (kuchokera ku beta-carotene).
Vitamini K: 684% a RDA.
Vitamini C: 134% a RDA.
Vitamini B6: 9% a RDA.
Manganese: 26% a RDA.
Calcium: 9% a RDA.
Mkuwa: 10% a RDA.
Potaziyamu: 9% a RDA.
Magesizi: 6% a RDA.
Kenaka ali ndi 3% kapena kuposa RDA ya Vitamini B1 (Thiamin), Vitamini B2 (Riboflavin), Vitamini B3 (Niacin), Iron ndi Phosphorus.
Izi zikubwera ndi zonse zokwana makilogalamu 33, 6 magalamu a carbs (2 omwe ali ndi fiber) ndi 3 magalamu a mapuloteni.
- Kale ndi yodzazidwa ndi zamphamvu antioxidants. (Antioxidants ndi zinthu zomwe zimathandiza kuthana ndi kuwonongeka kwa chiopsezo mwazowonongeka m'thupi)
- Ndizochokera ku vitamini C..
- Akale angathandize kuchepetsa cholesterol, zomwe zingachepetse kuopsa kwa matenda a mtima.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 141 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Zakudya | 19 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |