Mavitambo angakhale opambana kwambiri ndipo akhoza kupanga m'njira zosiyanasiyana. Sipinachi yogwiritsidwa ntchito pano ikhoza kuphikidwa, yophika, yophika, kapena idya yaiwisi.
Mu njira iyi, mumapeza chakudya chodzaza ndi zakudya zambiri komanso zosavuta kuwerengera. Mwachitsanzo, sipinachi ya mwana imakhala ndi kuchuluka kwa chitsulo, mapuloteni, ndi ena ambiri. Ndikochepa mu kalori yomwe ingakhale yothandiza ngati mukuyang'ana calorie yochepa koma zosakaniza zosakaniza.
Chinthu china chodabwitsa koma chopatsa thanzi pano chikubwera mwa mawonekedwe a adyo. Ndi kupanikizika kwa magazi-kuchepetsa katundu, zonunkhira izi zingathandizenso kuti chitetezo cha mthupi chanu chikhale champhamvu.
Sipinachi yachinyamatayo imatengedwera ku khungu kofiira ndi adyo wambiri mu njirayi yowonongeka. Kuphikira khamu? Chinsinsichi chikuwonjezeka mosavuta.
Powonjezera ndizosatheka kusokoneza. Ndi zowonjezera zokhululuka kwambiri gawo lofunika kwambiri ndiloti mukhalebe chimodzimodzi, osakhala ndi gawo limodzi lokha. Ndalama yaikulu ya adyo ikhoza kukhala yambiri.
Chimene Mufuna
- 5-ounce phukusi mwana sipinachi
- Supuni imodzi yosapitirira mafuta a azitona
- 2 cloves adyo, finely akanadulidwa
- Lemon yophika potumikira, mwachangu
Momwe Mungapangire Izo
- Ikani sipinachi mu colander . Sambani ndi madzi ozizira, koma musaume.
- Kuwotcha mafuta a azitona mu lalikulu, deep skillet kapena wok pamsana-kutentha kwakukulu.
- Pamene poto ili pamtambo wautentha, onjezerani adyo ndikupaka mpaka pfungo lokoma, pafupi masekondi 30. Samalani kuti musalole kuti poto likhale lotentha kwambiri. Ngati adyo yatenthedwa ndi kofunika kuyamba pomwe kukoma kumakhala kowawa kwambiri.
- Onjezerani sipinachi ku skillet ndipo mupitilire mpaka masamba asatayike ndi kutulutsa. Muyenera kuzindikira kuti ayamba kutembenuza mtundu wobiriwira wobiriwira. Izi zingatenge maminiti awiri kapena atatu.
- Mukatha kuima mwamphamvu ndi mtundu wa masamba, chotsani skillet ku kutentha ndikusuntha sipinachi ku mbale yotumikira.
- Zakudya izi zimakongoletsedwa ndi chidutswa cha mandimu. Fungo la citrus lingapangitse kuti zinthu zowonongeka komanso zokondweretsa zikhale zosangalatsa. Pali zojambula zingapo zomwe mungasankhe kuphatikizapo zimbudzi zapakitale, mtedza wa pine, kapena ngati mukukumana ndi vuto, tchizi monga feta.
- Zosakaniza zambiri zikhoza kusungidwa m'sitolo. Zosakaniza zatsopano nthawi zonse zimalimbikitsidwa, koma asanakhale minced adyo angalowe m'malo mwa cloves atsopano mu Chinsinsi.
- Maluwa ena akhoza kulowedwanso; Khalani omasuka kuyesera njirayi pogwiritsira ntchito kale, amadyera masamba, komanso masamba a mpiru.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 208 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 67 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 8 g |