Chosavuta kuchipanga komanso chosavuta kukondweretsa, njira yowonjezera ya gluten yosavuta ya gluten ndi yabwino kwa mkaka, wopanda gluten, mchere wa soya, mazira odyera, ndi zakudya zamasamba, komanso wathanzi komanso wokoma. Chabwino, chabwino ?! Ndipo, ndithudi, njira iyi ndi yabwino kwa ana omwe ali ndi chifuwa komanso ngakhale omwe alibe.
Njirayi ndi yosavuta kuvala, choncho muzimasuka kuwonjezera zitsamba ndi zitsamba zomwe muli nazo kuti mupeze zakudya zowonjezera komanso zopatsa thanzi. Zoonjezera zanga zimaphatikizapo broccoli, sipinachi, anyezi, ndi tomato yamatchire, zonse zomwe zimatha kukhala blanched kapena steamed pasadakhale nthawi kapena kuponyedwa ndi msuzi. Kapena, perekani kanola kapena mafuta a kokonati mafuta kuti mukhale ndi zakudya zokoma.
Zindikirani: Chinsinsi ichi ndi choyenera kwa zakudya zopanda mkaka, mazira, mavenda, ndi gluten opanda zakudya za tirigu, koma monga momwe zilili ndi anthu omwe ali ndi chifuwa cha zakudya kapena zakudya zowonjezera, onetsetsani kuti muwerenge malemba onse olimbikitsa zitsimikiziranso kuti palibe zobisika zobisika za mkaka (kapena gluten, dzira, soya kapena zokolola za tirigu, ngati izi zikugwirizana ndi inu).
Chimene Mufuna
- 1 lb. Zakudya za pasta zopanda madzi, monga zokolola Zakale za Quinoa Pasitala
- Supuni 3
- yisiti
- 1/2 supuni ya supuni ya mchere wamchere, kuphatikizapo zambiri kuti mulawe
- 1/4 supuni ya supuni ya anyezi
- 1/8 supuni ya supuni ya adyo ufa
- 1/4 chikho cha mafuta kapena mafuta a canola
- 1/4 kapu ufa wokoma wa mpunga
- 2 3/4 makapu mkaka wosakanizika wopanda mkaka kapena mkaka wa kokonati
- Supuni 1 supuni ya viniga wosakaniza kapena vinyo wosasa (ngati mukufuna)
- 1/2 chikho cha gluten chosakaniza tchizi, ngati Daiya (mwachangu)
- Msuzi wakuda wakuda pansi ndi madzi amchere, kuti mulawe
Momwe Mungapangire Izo
- Bweretsani mphika wa madzi a mchere ku chithupsa chophimba ndi kuphika pasitala wopanda gluten malingana ndi malangizo a wopanga mpaka alente . Sungani ndi kuika pambali.
- Konzani msuzi. Mu mbale yaing'ono kapena chikho, kuphatikiza chotupitsa zakudya, madzi a mchere, anyezi, ndi adyo ufa. Khalani pambali. Mu phula lapakatikati, perekani mafuta a maolivi kapena mafuta a canola pamatentha. Whisk mu ufa wokoma wa mpunga ndipo pitirizani kudandaula mosalekeza kwa mphindi 3-5 kapena ufa upsefuke phokoso koma wosawoneka. Mu mtsinje wambiri, whisk mu mkaka wa amondi kapena mkaka wa kokonati, oyambitsa nthawi zonse. Onjezerani mu yisiti yophika zakudya ndi mpunga wa viniga, ndi kuphika kwa mphindi zitatu kapena mpaka msuzi wakula pang'ono. Ngati mukugwiritsa ntchito, onjezerani mitsuko yamatsamba a gluten ndipo musakanikize mpaka mutangowonjezera.
- Ikani pasitala ndi msuzi ndikuphika kwa mphindi imodzi yokha kapena ziwiri kuti mubwererenso pasitala. Kutumikira mwamsanga, mutumikire ndi tsabola watsopano wakuda pansi ndi mchere kuti mulawe.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 476 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 340 mg |
| Zakudya | 81 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 11 g |