Mitengo ya Middle East Yowola Mbewu

Zomera zokazinga ndi chakudya cholimbikitsa. Zokwanira pa tsiku lachisanu chozizira, zozizira zokazinga ndizodabwitsa ngati chakudya chodyerapo kapena mbale yotsalira kuti nkhuku kapena ngakhale mphika wophika. Chinthu chofunika kwambiri pakupanga izo ndikuti mungasankhe komanso kusankha mtundu wa ndiwo zamasamba zomwe mukufuna kuzikaka. Simukukonda zukini? Ziri bwino - tisiyani ndizitsatiranso ndi zina. Biringanya ndi masamba abwino kwambiri kuti aziwotcha. Phunzirani momwe mungakwerere biringanya .

Zomwe zimapindulitsa kwambiri pa zamasamba zokazinga ndizosavuta ndipo zitha kukonzedwa, zophikidwa, ndipo zimatumizidwa pansi pa ola limodzi. Kuthandizani mosavuta, kuziwotcha pamoto wosazama womwe uli ndi zojambulazo. Onetsetsani kuti kupopera kwanu ndi kuphika kutsitsi kuti musamamangire poyamba, ngakhale.

Chimene Mufuna

• 3 yaing'ono yofiira (kapena mbatata yachikasu)
• 1 apakati mbatata (kapena yamkati)
• 1 zukini
• 1 butternut squash
• 4 kaloti zazikulu (kapena 1 chikho cha kaloti)
• 1 sing'anga wofiira kapena wachikasu anyezi
• 1 wonyezimira kapena tsabola wofiira
• 1/2 chikho chosapitirira namwali mafuta
• Mwachidziwitso: mchere wosakaniza kapena wamchere
• Tsabola wakuda kuti alawe
• Supuni 1 supuni ya ufa
• 1/4 supuni ya supuni ya thyme
• 1/8 supuni ya supuni chitowe

Momwe Mungapangire Izo

1. Yambani zophikira mafuta ku madigiri 375. Pangani pepala lokopa kapena mbale yopanda kanthu (9x13) ndi mphika wanu wokonda kuphika. Kuti mumvetsetse mosavuta, mukhoza kusindikiza pepala lanu lophika kapena poto ndi zojambulazo zowonongeka ndikuzitsuka ndi kuphika kutsitsa kuti musamamangire.
2. Kenaka, yambani kudula ndi kudula masamba. Palibe lamulo lotsatira pano, koma ndimakonda kudula kaloti, zukini, sikwashi, anyezi, ndi tsabola. Mbatata ndi zokoma mu cubes kapena mbatata yaying'ono yoyera, pakhomo.

1. Pambuyo kudula ndi kupaka, ikani masamba pamodzi wosanjikiza pa pepala lophika kapena mu mbale. Kuthamanga mafuta. Onjezerani kukhumba kwa mchere ndi tsabola. Fukuta ndi adyo ufa, thyme, ndi chitowe.
2. Malo otenthedwa ndi kuphika kwa mphindi 45, kapena mpaka zamasamba zitha kuphedwa ndi mphanda. Kutumikira mwamsanga.

Zomwe Mungagwirizane ndi Masamba Okazinga

Zomera zokazinga ndizomwe zimagwiritsidwa ntchito zosiyanasiyana. Ndimakonda nkhuku yoweta , ng'ombe yophika, kapena ngati chakudya chokha chokha chakudya chamadzulo kapena chakudya chamasana.

Anthu ena amafunanso kuti azigwiritsa ntchito ndiwo zamasamba kuti azigwiritsa ntchito msuzi. Zikondwerero zachikhalidwe zimagwira bwino kwambiri mmaganizidwe anga koma pali mitundu yambiri yomwe mungagwiritse ntchito kuti muzitsatira zokopa zazing'amba. Mankhwala amatha kupangidwa mosavuta pakhomo, koma chifukwa cha kutchuka kwake, amatha kupezeka pa masitolo ambiri. Nthawi zina mumapezeka mu gawo la magawo mu firiji kapena pamsana. Phunzirani momwe mungapangire hummus kunyumba .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	282
Mafuta Onse	18 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	13 g
Cholesterol	0 mg
Sodium	89 mg
Zakudya	28 g
Matenda a Zakudya	5 g
Mapuloteni	3 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)