Zakudya zam'nyumba zam'nyumba zam'nyanja za American-diner, zamasamba ndi za gluten! Ndani sakonda mavitamini, mazira amadzaza chakudya cham'mawa, kaya muli ndi zamasamba kapena ayi? Zophika kunyumba nthawi zambiri zimasokonezeka chifukwa cha hafu za bulamu , koma mbale iyi imapangidwa ndi mbatata yonyowa m'malo mowaza.
Ngakhale mbatata zimakhala zovuta chifukwa cha kuchuluka kwawo kwa chakudya, chubu imakhala ndi ubwino wambiri wathanzi. Ndi gwero lalikulu la potassium, magnesium, chitsulo ndi vitamini B-6. Komanso, mbatata amakhala ndi vitamini C wambiri monga ma malalanje! Mbatata imatchulidwanso kuti zithandiza kuchepetsa zizindikiro za munthu wodwalayo. Kotero, ngati mumamwa mowa kwambiri usiku, chakudya cham'mawa cha fries chingathandize.
Zakudya za mbatata zimasonyeza kuti zakudya zodzala ndi chakudya zimakhala ndi ubwino. Koma ngati mukuwona kulemera kwanu kapena kukhala ndi matenda, monga matenda a shuga, omwe amafuna kuti muchepetse carbs, musadye mopitirira muyeso.
Zakudya zapakhomo zimayenda bwino ndi zakudya zina zam'mawa zowonjezera zamasamba ndi zamasamba, monga chophweka chophweka tofu , zikondamoyo zamabuluu kapena zitsamba zamatsinje . Mukhozanso kutsekemera kunyumba ndi supuni ya tofu kapena soseji ndi zidutswa zingapo za toastast ngati mukukakamizika nthawi.
Chimene Mufuna
- 3 mbatata zazikulu, odulidwa m'mizere inchi
- Anyezi 1, atayikidwa
- 2 cloves adyo, minced
- 3 tbsp. mafuta a azitona
- 1/4 tsp. paprika
- 2 anyezi wobiriwira, odulidwa
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Sakaniyani anyezi ndi adyo mu mafuta a maolivi kwa mphindi 3 mpaka 5 mpaka anyeziwo ndi ofewa komanso osakanikirana. Dziwani kuti adyo akhoza kutentha mosavuta, choncho onetsetsani kuti musakayike nthawi yayitali. Mukhoza kuwonjezera adyo kwa mphindi imodzi kapena ziwiri mutatha anyezi kuti muteteze chiopsezo.
- Onjezerani mbatata ndi kuphika mpaka ali achifundo, akuyambitsa nthawi zambiri. Muyenera kuyesa mbatata imodzi kapena ziwiri kuti mudziwe momwe zimakhalire zabwino.
- Onjezerani zotsalira zotsalira ndikuphika kwa mphindi ziwiri kapena zitatu. Lolani fries kumakhala kwa miniti musanayambe kuwatumikira kuti awathandize kuti azizizira.
Kusiyana
Ngati ndinu wokonda zakudya zokometsera, yesetsani kuwonjezera tsabola kapena jalapenos ku mbale iyi kuti muthe kutentha. Koma ngati anthu enawo mukukonzekera mbale kuti musagwirizane ndi chikondi chanu cha zokometsera zokometsera, perekani mbale monga momwe mungagwiritsire ntchito pokhapokha muonjezere salsa kapena msuzi wotentha ku ntchito yanu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 226 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 91 mg |
| Zakudya | 31 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |