Ngati mukufunafuna zosavuta, zochepa mafuta, malingaliro opanda chakudya chamadzulo, simungapite molakwika ndi kabichi kake kake Chinsinsi. Ndilo sabata lalikulu la sabata koma sichiwerengera zosangalatsa, chifukwa ziri ndizovuta kwa kampani yanu yosankha.
Nkhumba ndi nsomba yosalala, yomwe imatanthawuza ana ambiri monga iyo, ndipo imayanjanirana bwino ndipo imakhala ndi zokometsera zomwe mumaphatikizapo.
Apa, njira yosavuta imagwiritsidwa ntchito. Madzi a mandimu, opunduka adyo, ndi mafuta a maolivi amaphatikizidwa ndi mafuta, mafuta ena osungunuka, ndi zina zomwe zimafunikira kuti apange chakudya chamoyo cha nsomba mu mphindi pafupifupi 20.
Chimene Mufuna
- 4 (magawo asanu ndi limodzi) zidutswa za khodi (zopanda pake, zopanda khungu)
- Mchere wamchere ndi tsabola wakuda (kulawa)
- 1 1/2 supuni ya tiyi batala
- Supuni 1 ya mafuta a maolivi
- 2 cloves adyo (wosweka)
- Supuni 2 timadzi timadzi
- Supuni 2 timapepala tating'onoting'onoting'o (tsamba lodulidwa)
Momwe Mungapangire Izo
- Mpweya wotentha ku 400 F.
- Patseni zidutswa ndi nsalu ya pepala ndi malo mu kuphika mbale yayikulu yokwanira kugwira nsomba mumodzi umodzi. Sungani bwino zovala pansi pa mbale ndi kuphika kutsitsi.
- Nsomba za nyengo zomwe zimakhala ndi mchere wambiri wa m'nyanja komanso tsabola watsopano wakuda.
- Ikani batala ndi maolivi mu skillet yaing'ono yopanda nsapato. Kutenthetsa pazitali-pansi. Onjezani adyo ndikuyimbira kwa mphindi imodzi. Onjezerani madzi a mandimu ndi parsley, kenako chotsani kutentha.
- Dontho losakanikirana ndi adyo pamwamba pa nsomba. Kuphika kwa maminiti 12 kapena 14 kapena mpaka nsomba zikuwoneka mosavuta ndi mphanda.
- Ngati mukufuna, tumizani mapiritsi a poto pambali.
Zimene Mungatumikire ndi Lemon Cod
Msuzi wobiriwira ndi vinigrette kapena kuvala mafuta ochepa angakhale othandizana kwambiri, monga momwe mungathere nkhuku kapena vinyo wosasa ndi mafuta.
Ma carbu ali abwino kwambiri ngati mbali yamphongo pokhapokha ngati ali ndi mbewu zonse monga mpunga wofiira, quinoa, mapira, kapena balere, ndipo mbatata zimaphika ndipo zimakhala ngati zonyezimira.
Chifukwa Cod Ndi Chosankha Chabwino Chakudya Chochepa, Chakudya Chamoyo
Cod ndi mapuloteni oonda kwambiri omega-3 mafuta acids ndi vitamini B-12. Pamapeto pake, cod ena akhoza kukhala ndi mercury yochepa, yomwe ing'onozing'ono ndi yopanda phindu kwa ambiri koma ingakhale yovulaza kwa amayi apakati ndi anthu omwe ali ndi ma chitetezo a chitetezo cha m'thupi. Malingana ndi US Food and Drug Administration, anthu m'maguluwa ayenera kudya ma ola 12 pa sabata iliyonse.
- Mapuloteni owonda: Mapuloteni angathandize kuchepetsa shuga wamagazi, kulemera kwake, ndi kukupatsani-malingana ngati ndi mapuloteni abwino. Nsomba zambiri ndi nsomba ndizomwe zimapangitsa kuti mapuloteni aziyenda bwino chifukwa amapezeka kuti ndi otsika kwambiri kapena ali ndi mafuta okoma mtima omwe amatchedwa omega-3 fatty acids (monga salimoni). Sizodabwitsa kuti American Heart Association imalimbikitsa osachepera awiri,5,5 a mavitamini oonda patsiku.
- Omega-3 Mafuta Acids: Awa ndi mitundu yoyenera ya mafuta kuti azidya chifukwa matupi athu amafunikira omega-3 fatty acids koma sangathe kudzibala okha. Malingana ndi National Institutes of Health, omega-3 fatty acids awa amatetezedwa ku matenda a mtima, kutupa, khansa zina, shuga, Alzheimer's, ndi macular.
- Vitamini B-12: Vitaminiyi ndi ofunikira kupanga maselo ofiira a magazi, maselo a metabolism, mitsempha, komanso kupanga DNA. Nsomba, nkhuku, nyama, ndi mkaka ndizochokera kwa vitamini B-12. Zowonjezera B-12 zikulimbikitsidwa kwa zinyama ndi ndiwo zamasamba omwe angakhale ndi kusowa chifukwa chomera zakudya sizimakhala nazo. Kotero ngati muli pescatarian, mukhoza kutsogolo kumadyerera ndi kudya cod kapena nsomba iliyonse, chifukwa chake.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 258 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 99 mg |
| Sodium | 466 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 38 g |