Bokosi la bowa losungunuka lingapangitse chifuwa cha nkhuku chosavuta kapena chosungunuka mu chakudya chamadzulo ... ndipo ngati si onse omwe ali patebulo ndi fani ya bowa , ndiye kuti mukhoza kungozisiya ndikulola aliyense kutenga iwo ngati akufuna . Amakhalanso okwera pamwamba pa burger (ng'ombe, nsomba, turkey, veggies, muli ndi chiyani), kapena ena ophika polenta. Ma mapaundi awiri a bowa angawoneke ngati ochuluka, koma amachepetsa kwambiri akamaphika. Ikani izi mu poto lalikulu, choncho amawoneka bwino kwambiri m'malo mowombera.
Sakanizani mu mpunga pilaf chifukwa cha chakudya chabwino cha tchuthi, kapena kuwaponyera ndi farro kapena quinoa.
Chimene Mufuna
- Supuni 1 ya mafuta a maolivi
- Bowa 1 makilogalamu (nsomba iliyonse, sliced)
- 1/2 supuni ya supuni ya adyo (
- minced)
- Mchere wamchere kuti ulawe
- Tsabola wakuda kuti alawe (mwatsopano)
Momwe Mungapangire Izo
- Kutentha kwambiri lalikulu skillet pa sing'anga kutentha kwambiri. Onjezerani mafuta, kenaka bowa ndi adyo, nyengo ndi mchere ndi tsabola, ndipo perekani kwa mphindi 10 mpaka madziwo asungunuka ndipo bowa zasintha bwino.
- Sakani ndi kusintha zochitika, ndikutentha.
Anthu nthawi zambiri saganizira za bowa ngati chakudya chabwino, koma izi ndi zomwe anthu a ku Mushroom Council amanena:
Nkhumba zimapereka mchere wambiri, monga vitamini D ndi potassium (8%), zomwe matupi athu amafuna kuti azigwira bwino.
Bowa ndiwo okhawo omwe amachokera ku vitamini D mu mpikisano wokolola komanso imodzi mwa zakudya zochepa zomwe sizinapangidwe. Vitamini D imathandiza kumanga ndi kusunga mafupa amphamvu mwa kuthandiza thupi kutenga calcium. Komanso, zimathandiza ndi kukula kwa selo, neuromuscular and immune function, ndi kuchepa kwa kutupa.
Nkhokwe ndi imodzi mwa malo olemera kwambiri a selenium, mchere umene umathandiza chitetezo cha mthupi kugwira bwino ntchito.
Bowa ndiwo magwero abwino a mavitamini a B, monga riboflavin ndi niacin, omwe amapereka mphamvu mwa kuphwanya mapuloteni, mafuta ndi chakudya. Riboflavin imathandiza kukhala ndi maselo ofiira a magazi, pamene nkhin imalimbikitsa khungu labwino ndipo imathandiza kuti digestive ndi mantha azigwira ntchito bwino.
Potaziyamu ndi mchere wofunika kwambiri womwe umathandiza pakukonza kayendedwe kabwino ka madzi ndi mchere, chofunika kwambiri kuti muthe kuthamanga kwa magazi. Zimathandizanso kuti mitsempha ndi minofu zitsimikizidwe, kuphatikizapo mtima, zimagwira bwino ntchito. Mitundu yosiyanasiyana ya bowa ili ndi potasiyamu yosiyana, choncho fufuzani mitundu yosiyanasiyana kuti muone kuti ndi yochuluka bwanji, ngati ili ndi michere yomwe mukuyang'ana kuti muzitha kudya.
Njira zina zabwino zopezera chakudya cha bowa, yesani Mushroom, anyezi a Caramelized ndi Feta Frittata , nkhuku ndi Bowa mu Sauce Yamchere, kapena Leek, Mushroom ndi Goat Cheese Quiche.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 38 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 212 mg |
| Zakudya | 3 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 2 g |