Ngati mukuyembekeza kutha kwa chilimwe chifukwa chakuti zikutanthauza kuti mukusangalala ndi masangweji a phwetekere, ndiye njira iyi ndi yanu. Palibenso chinthu china chabwino kwambiri kwa okonda phwetekere kuposa phwetekere yatsopano yam'mchere yomwe imatulutsidwa m'munda mumdima wa chilimwe.
Tomato am'munda samamva kalikonse monga momwe amachitira m'masitolo ogulitsa, ndipo pamene muli m'nyengo yokolola, imodzi mwa tomato ikhoza kukhala nyenyezi ya kuwala koma chakudya chodzaza.
Chokoma cha tomato chokongoletsera ichi chimachokera ku lingaliro limenelo pomwepo. Mwinamwake simukusowa chophimba kuti mupange sangweji yaikulu ya phwetekere. Kawirikawiri, ndi bwino kutsogolo ndi magawo awiri a toast, magawo a mafuta a tomato wambiri, kuphatikiza ma mayonesi ndi mchere ndi tsabola. Koma ngati mutakhala watsopano ku masangweji a phwetekere, kapena mukufuna masangweji ochepa kuti mupange sandwichi pang'ono, thanzi lanu limapanga sangweji imodzi yowopsya.
Chimene Mufuna
- 2 magawo awiri a mkate wa tirigu (100% tirigu wonse)
- 1 tomato wambiri (watsopano, wothira mu magawo awiri a inchi wandiweyani)
- 1/4 kapepala (kagawidwe mu magawo oonda)
- 1 Dash mchere
- Dash tsabola wakuda (nthaka yatsopano)
Momwe Mungapangire Izo
- Nthawi zina timaganiza kuti sopoji imayambira ndi mkate wabwino kwambiri. Kuti tipeze chakudyachi, timagwiritsa ntchito mkate wa tirigu 100%. Amanyamula zowonjezereka komanso zakudya zambiri kuposa njira zina zoyera. Ife timaganiza kuti mkate wokometsetsa ndi wopambana pankhani yatsopano ya phwetekere. N'zovuta kumenya. Koma ngati simuli wopanga mkate, ndipo musasamala kuti mukhale, pali mitundu yonse ya mikate yopanda tirigu yonse yomwe mungasankhe kunja. Ingosankha zabwino zomwe mukuzikonda, ndipo izi zili ndi zochepa. Sakanizani magawo awiri a mkate woopsyawo mumsewu wofikirapo mpaka atapsa pang'ono.
- Chotsani chinsalu kuchokera kumalo otsekemera, ndi phazi limodzi lapamwamba la mkate ndi magawo wandiweyani a phwetekere. Kenako, perekani mchere wa mchere ndi tsabola wakuda pa tomato. Samalani kuti musapitirire ndi mchere kapena tsabola. Mchere ndi tsabola zimangotanthauzira kuti zakudya zikhale zabwino, osati kuti zikhale zolimba.
- Ikani magawo a avocado pa chidutswa chachiwiri cha chotupitsa, ndipo gwiritsani ntchito mpeni kuti mwapang'onopang'ono muzifalitsa supuni pa mkate. Kenaka ikani chidutswa cha toast, mbali ya avocado pansi, pa sangweji ya phwetekere. Lembani sandwich pakati ngati mukufuna, ndipo mutumikire mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 266 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 450 mg |
| Zakudya | 39 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 9 g |