Zakudya Zakale Zambiri

Kuwonetsera moyo wautali, ichi ndi chakudya chotchuka pa tsiku la kubadwa ndi zochitika zina zosangalatsa. Izi ndizosavuta kuti msuzi wotsitsa dzira ugwiritsidwe ntchito pa Zakudyazi. Imeneyi ndi njira yabwino yogwiritsira ntchito ham yophika. Posiyanitsa maonekedwe ndi mtundu, onjezerani masamba obiriwira.

Chimene Mufuna

• 8 makapu madzi
• Supuni 1 ya mchere
• 1/2 mapaundi wouma
• Manyowa ofewa kapena spaghetti
• Msuzi:
• 3 makapu nkhuku msuzi kapena katundu
• Supuni 1 soya msuzi kapena kulawa
• Supuni 1 ya mafuta a sesame
• 2 supuni ya tiyi ya tiyi yamchere yothirapo supuni 4 timadzipuni
• Tsabola woyera kapena wakuda kuti alawe
• Mazira Othombidwa, Mwachidziwitso:
• Mazira 2, amamenyedwa mopepuka
• Kukongoletsa: 3 anyezi anyezi (masamba anyezi, odulidwa bwino)
• Zokongoletsa: 1/2 mpaka 2/3 chikho chodulidwa chophika

Momwe Mungapangire Izo

1. Bweretsani madzi a mchere ndi chithupsa ndikuwombera mankhwalawa, pogwiritsira ntchito zokopa kuti muwalekanitse . Sungunulani mankhwalawa mobwerezabwereza m'madzi ozizira ndi kukhetsa bwino. Gawani Zakudyazi mofanana pakati pa mbale zamasamba.
2. Bweretsani msuzi kapena katundu ku chithupsa pa chimbudzi chakumapiri. Onetsetsani msuzi wa soya, mafuta a sesame, ndi tsabola. Perekani chimanga ndi madzi ndikufulumizitsanso mofulumira ndikusuntha.
3. Chotsani phula kuchokera kutentha. Onjezerani dzira lopachikidwa, kuthira pang'onopang'ono kupyolera mu mipesa ya mphanda ndikuyendetsa mofulumira njira imodzi kwa mphindi imodzi.

1. Thirani msuzi wotentha pa Zakudyazi. Zokongoletsa ndi nyama yodulidwa ndi wobiriwira anyezi.

Kuphatikizira Mazira Oyikidwa:

1. Gwiritsani ntchito wokokera mazira.
2. Mazira owundidwa amaikidwa pa Zakudyazi ndipo msuzi umatsanuliridwa. Kokongoletsa ndi anyezi wobiriwira ndi ham yodulidwa monga momwe zilili pamwambapa.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	273
Mafuta Onse	8 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	4 g
Cholesterol	109 mg
Sodium	1,505 mg
Zakudya	38 g
Matenda a Zakudya	2 g
Mapuloteni	12 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)