Katemera wa mandimu ndi madzi a mandimu -kulumikizana ndi mavitamini atsopano otsegula yogulitsika mu zokometsera zokhala ndi thanzi labwino mu mphindi zochepa. Ndizosavuta komanso zokoma kuti mudziwe nokha kuti wina angaguleko botani lopangidwa kale.
Monga wokongola monga Yogurt Mint Salad kuvala ndi saladi, dziwani kuti imagwira ntchito mofanana ndi kuviika kwa masamba atsopano monga kaloti, udzu winawake, fennel, ndi radishes. Kapena mugwiritsire ntchito ngati msuzi ndikuupukuta pazitsamba zozizira kapena crunchy kohlrabi. Amagwiranso ntchito ngati msuzi wozizira (nsomba makamaka) kapena kuvala saladi ya nkhuku.
Chimene Mufuna
- 1/2 kapu ya yogurt (yonse, yosalala, ndi yotsekemera)
- Supuni 1 mpaka 2 a mandimu
- 1 clove adyo (kapena shallot yaing'ono)
- 1/4 kapu yambewu masamba
- Mchere wamchere
- Tsabola wakuda (mwatsopano)
Momwe Mungapangire Izo
- Ikani yogolo mu mbale yaying'ono kapena mtsuko wamkati wokhala ndi chivindikiro chotsekedwa. Onjezani madzi a mandimu. Ngati mugwiritsa ntchito mbale, ikani nsomba pamodzi; Ngati mugwiritsa ntchito mtsuko, pezani chivindikiro ndikuchigwedeza bwino.
- Peel adyo (kapena shallot). Gwiritsani ntchito ndondomeko ya adyo kuti muigwetse kapena, ngakhale bwino, ikaniphatikize ndi mbali ya mpeni waukulu, kenaka gwiritsani ntchito mpeni kuti musungunule adyo wosweka kukhala phala. Onjezerani adyo ku chisakanizo cha yogurt.
- Ikani masamba a timbewu m'dothi, kuwapaka iwo apamwamba pamwamba pa wina ndi mzake. Pewani mowonjezera mpaka mtolo wolimba. Gwiritsani ntchito mpeni kuti mudula mtolo. Gwiritsani ntchito zala zanu kuti ziwononge mabala omwewo chifukwa chokhala ndi nthiti. Mukhoza kuyendetsa nsalu zachabechabe mu kuvala monga-kapena, kapena kuzidula m'zinthu zowonjezera. Gwiritsani ntchito kuvala.
- Onjezerani mchere ndi tsabola kuti mulawe.
- Onjezerani madzi ambiri a mandimu kuti muchepetse kuvala kuti mulawe, ngati mukufuna. Perekani chinthu chonsecho chisokonezo chomaliza kuti mugwedeze kuphatikiza chirichonse.
Tumikirani kavalidwe mwamsanga ndi letesi yatsopano monga saladi kapena kusindikiza kwa crudités. Kapena, apange patsogolo ndikusungira, kuphimbidwa ndi kutentha, kwa masiku atatu.
* Mosakayika mumafuna yogula wosakoma ndi osakoma apa-china chilichonse chiwononge chirichonse. Ndikofunika kuzindikira kuti ngakhale kuvala kotsiriza kudzakhala kolemera, kowonjezera, komanso tastier ngati mutagwiritsa ntchito mkaka wa mkaka, chophimbacho chimagwira ntchito bwino ndi mafuta otsika kapena osakhala mafuta, ngati ndizo zomwe muli nazo kapena mumakonda. Ngati musankha zosankha zamtengo wapatali kapena zopanda mafuta, dziwani kuti kuvala kungathe kusiyanitsa ngati mukugwira. Khalani whisk kokha kapena kuzigwedeza pamodzi musanagwiritse ntchito.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 140 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 8 mg |
| Sodium | 189 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 6 g |