Msuzi wa zamasamba zamasamba ndi ochepa kwambiri, koma zowonjezereka, mapuloteni ndi mavitamini, komanso kuphika ndi mphodza ndi njira yabwino yowonjezera chakudya chanu popeza akudzaza ndi otsika mtengo (ndipo mphodza ndi zabwino kugula zambiri, nayenso). Zonsezi zimaphatikizapo kupanga chophikira ichi cha mchere wothandizira chimodzi mwa zakudya zabwino kwambiri zomwe mungachite pakhomo ngati banja lanu liri ndi bajeti, kaya muli ndi zamasamba , vegan kapena ayi.
Chomera chokhacho cha msuzi cha zamasamba ndi vegan chimatulutsa masamba ambiri wathanzi, kuphatikizapo mbatata, kaloti, udzu winawake ndi sipinachi, kotero ndidi chakudya chodyera chokha. Yonjezerani mwamsanga msuzi wobiriwira wobiriwira ndipo mwinamwake masamba enaake odyera, ndipo muli ndi chakudya chokwanira.
Njira imeneyi ndi masamba a zamasamba, a vegan, ndi a gluten (ngakhale kuti mufunikira kutsimikiza kuti mugwiritsa ntchito msuzi wopanda masamba a gluten, onani chithunzicho kapena pangani nokha kuti mudziwe zomwe zili mmenemo, kapena muzipanga masamba anu msuzi ).
Ngati mukufuna kumayesa zakudya zamasamba zogwiritsidwa ntchito mosiyanasiyana, yesetsani maphikidwe a msuzi , kapena ngati mukondwera kuphika ndi mphodza, yesetsani maphikidwe a lentil odyetsera zamasamba monga konokono yotsekemera lenti , Chinsinsi chokhala ndi lentilo cha star vegan.
Chimene Mufuna
- 2 tbsp maolivi kapena mafuta a masamba
- 2 mapesi udzu winawake, akanadulidwa
- Kaloti 3, odulidwa ang'onoang'ono
- Anyezi 1, atayikidwa
- 4 cloves adyo, minced
- 3 Bay masamba (zosankha, koma analimbikitsa)
- 8 makapu madzi kapena
- masamba msuzi
- 1 3/4 makapu zowonjezera mphodza
- 2 mbatata, odulidwa mu zidutswa zolira
- 1 sipinachi yambiri, yowang'ambika mwamphamvu
- 1 tsp. mchere, kapena kulawa (gwiritsani ntchito mchere wa mchere kapena mchere wa kosher kuti mumve bwino)
Momwe Mungapangire Izo
- Choyamba, mu supu yaikulu kapena phika, kuphika udzu winawake, kaloti, anyezi ndi adyo mu masamba a mafuta kapena mafuta mpaka zofewa, za 10-12 mphindi, pa sing'anga kutentha
- Kenaka, onjezerani madzi kapena masamba msuzi, Bay masamba ndi mphodza. Sungani mdima wandiweyani, wophimbidwa, kwa mphindi makumi atatu, ndikuwombera nthawi zina.
- Onjezerani mbatata ndikuphika kwa mphindi khumi, kapena mpaka mbatata isakhale yosavuta, kenaka yikani sipinachi ndikuphika kwa mphindi imodzi kapena ziwiri, mpaka sipinachi yowonongeka, nthawi zina.
- Chotsani msuzi wanu kutentha ndi kuwonjezera mchere ndi vinyo wofiira vinyo wosasa, wothandizira kuphatikiza. Lawani, ndi kusintha zosintha kuti mulawe. Mchere wambiri kapena tsabola watsopano akhoza kulandiridwa, malinga ndi kukoma kwanu.
- Onetsetsani kuti mumadula masamba omwe mumachoka musanayambe kutumikira.
Sangalalani ndi mphodza yanu, masamba ndi sipinachi!
Monga kuphika ndi mphodza?
Mphuno ndi yotchipa, yowonjezera, komanso yabwino kwa zamasamba ndi zitsamba. Komanso, iwo ndi abwino kwa chilengedwe chifukwa mungathe kugugulira zambiri popanda cholemba chilichonse chofunikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 438 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,454 mg |
| Zakudya | 76 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 24 g |