Kuyambira ndi mndandanda ukupitiriza sabata ino ndi nyemba zam'chitini zamakono monga cholinga chathu. Nyemba zobiriwirazi zimatchedwanso nyemba zamtendere kapena Frijoles Negros. Iwo ali ndi zakudya zam'madzi (makamaka zitsulo zosungunuka), magnesium, mapuloteni, folate, ndi chitsulo. Amakhalanso otetezeka kwambiri ku antioxidants, mankhwala oopsa a khansa. Ndipo amakomera kwambiri! Kukoma mtima kwawo ndi kapangidwe kake kumandikumbutsa bowa mwatsopano.
Yambani ndi nyemba zakuda kuti mupange maphikidwe okongola a mitundu yonse.
Mukhoza kugwiritsa nyemba zakuda mwanjira zambiri; monga msuzi wa pasitala palimodzi pamodzi ndi anyezi osungunuka ndi tchizi zina za Parmesan, zotenthedwa ndi mpunga ndi masamba osungunuka kuti azifulumira kudya zakudya zamasamba, kapena kuwonjezeranso ku msuzi uliwonse wa zamzitini kuonjezera mapiritsi ndi mapuloteni.
Onetsetsani kuti muzimatsuka, kutsanulira, ndi kutsuka nyemba zakuda musanazigwiritse ntchito kuti zithandize kuchepetsa ma sodium ndi kusangalala ndi maonekedwe ake okoma komanso okoma. Maphikidwe awa onse ndi abwino komanso ophweka ndipo banja lanu lidzawakonda.
Yambani Ndi Miphika Yamtundu Maphikidwe
- Msuzi Wamphongo Wamphongo Wamphesa Msuzi
Ndinapeza pasta yaikulu ya orzo yomwe ndinamuuza kuchokera ku Gristede kuti ndi yosiyana ndi orzo yomwe ndimagula kumudzi. Ndizitali ndipo amandikumbutsa mpunga wamtchire, kotero ndinawonjezeranso izi. Ndizotheka! - Mafuta a Black Mean a Tex Mey Wraps
Sungani nyemba zina zakuda ndikuzigwiritsira ntchito pansi pa sungweji yokometsera ndi yokoma.
- Msuzi Wosamba Wosamba wa Bean
Nyemba zakuda, chimanga, tomato, ndi zonunkhira zimagwirizanitsa kupanga supu yamtima yomwe imakonda monga iyo inali yosungunuka tsiku lonse. Koma ndi okonzeka pasanathe mphindi 20. - Barley Black Bean Saladi
Mnyamata, kambiranani za saladi yathanzi! Ndipo kukoma ndi mawonekedwe ndizodabwitsa kwambiri. Saladiyi ikhonza kukhala yabwino kwambiri ngati kukulunga masangweji.
- Chomera Chomera Chomera Chili
Zam'chitini ndi zatsopano zosakaniza zimapangitsa pang'onopang'ono chophika chophikacho kukhala wopambana kwenikweni. Tumikirani izo ndi zina zotentha kuchokera ku uvuni. - Gazpacho Saladi
Nyemba zakuda pamodzi ndi udzu winawake, belu tsabola, tomato, ndi zovala zokometsera zokongoletsera zimapangitsa saladi yokoma yokonzekera maminiti. - Santa Fe Chicken Casserole
Mutha kuchoka nkhuku kuchokera ku chophimba ichi ndikuonjezeranso zina za nyemba zakuda zachitsamba chosakaniza masamba. Ichi ndi chimodzi mwa maphikidwe omwe ndimakonda nthawi zonse. - Kumwera chakumadzulo cha tchizi
Zakudya zisanu zokha zimapangitsa kuti mchere wolemera ndi wandiweyani ukhale wosavuta. Chokwera pamwamba pake ndi croutons zokongoletsedwa kapena chipsu chophwanyika cha buluu cha tortilla.