Zakudya zonsezi zosavuta komanso zosavuta zokhazokha zowonjezera broccoli ndi tomato, adyo, ndi zitsamba zinaziridwa ndi munda wa mayi anga. Zakudya zimakhala bwino m'chilimwe komanso kumayambiriro koyamba pamene tomato ali bwino kwambiri. Ndi masamba okoma, ndipo amatumikira bwino ndi tirigu wathunthu kapena semolina pasta.
Chimene Mufuna
- Supuni 1
- mafuta a azitona
- 2 cloves adyo, akanadulidwa bwino
- Mutu 1 wa broccoli, kudula mu florets
- 2 tomato, odulidwa mu chunks ½-inch
- Supuni 1 yodulidwa
- Supuni imodzi yodulidwa Italy parsley
- Mchere wamchere
Momwe Mungapangire Izo
- Kutentha mafuta a azitona mu skillet pa sing'anga kutentha. Onjezani adyo ndikupitilira kwa mphindi imodzi.
- Onjezerani mapulitsi a broccoli. Kuphika kwa mphindi ziwiri, kuyambitsa kawirikawiri.
- Onjezerani supuni 2 madzi, ndiye pezani poto ndikuwotcha broccoli kwa mphindi ziwiri mpaka mutakhala wobiriwira ndipo madzi asungunuka.
- Onjezerani tomato ndi kuphika kwa mphindi imodzi yokha.
- Onetsani zitsamba ndi mchere kuti mulawe.
- Muziganiza modekha ndikutumikira.
Malangizo, Kusiyanasiyana ndi Zina Zina
- Samalani kuti musagwedeze broccoli kapena ikhale yofewa komanso mushy.
- Mukhoza kuwonjezera mzere wofiira wa tsabola wofiira ngati mukufuna kupereka mbaleyi pang'ono.
- Msuzi wotsika kwambiri wa sodium ungagwiritsidwe ntchito mmalo mwa madzi ngati simukudya zakudya zowonongeka kapena zamasamba.
- Pamwamba ndi kuwaza kwa Parmesan tchizi ngati zakudya zanu zosankha zimaloleza.
- Broccoli imati ndi imodzi mwa zakudya zabwino kwambiri padziko lapansi. Palibe chinthu chofanana ndi cha kulawa, ndipo akuwonjezeranso kuti amachepetsanso cholesterol. Ndizochititsa kuti detox komanso chifukwa chokhala ndi glucoraphanin, gluconasturtiian, ndi glucobrassicin - mankhwala atatu a glucosinolate omwe amagwira ntchito pamodzi kuti athetse, kuyambitsa, kusokoneza ndi kuthetsa kuipitsa. Kuphika broccoli kumataya phindu limeneli ndipo kumatulutsa mavitamini ambiri ndi zakudya zina, kuphatikizapo mavitamini A ndi K, ma folate ndi chromium.
- Tomato ... masamba ena omwe si ndiwo masamba. Boma la United States ndilo mulandu wa chisokonezocho, kusankha tomato ngati masamba m'zaka za m'ma 1800 kotero kuti kulowetsedwa kwawo kukhoza kubwerekedwa. Chipatso ichi ndi chitsimikizo champhamvu cha lycopene, chomwe chimaphatikizapo thanzi la prostate. Tomato ali ndi vitamini C wambiri ndipo ali ndi gwero la biotin. Pali mitundu yoposa 10,000 ya tomato ikukula padziko lonse lapansi ndipo mukhoza kulowetsa china chilichonse chimene mumakonda mu njira iyi, koma zofiira kwambiri zimapanga bwino. Ambiri a tomato ku US amakula ku Florida.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 138 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 126 mg |
| Zakudya | 23 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |