Zophika zukini zokhala ndi zofukiza (ndi ana azing'ono!). Maphikidwe ambiri ophika mkate ndi okazinga kapena okazinga ophika amaitana mazira, mkaka kapena zinthu zina zomwe sizitsamba . Koma simukusowa mazira kuti mupange chokoma chokoma chipu.
Apa pali njira yosavuta yopangira zophika zophika ndi kuphika popanda mkaka kapena mazira - zamasamba. Mu njirayi, mungagwiritsire ntchito mkate wambiri, kapena, ngati mukufuna chinthu pang'ono, yesetsani kugwiritsa ntchito zikondamoyo za panko m'malo mwake. Zindikirani kuti zipsu za zukinizi zikhoza kuphikidwa mu uvuni kapena mopanda potola pang'ono mu mafuta - ziri kwa inu komanso momwe mumafunira kuti akhale ndi thanzi labwino.
Zina mwachangu - Ndimakonda kugwiritsa ntchito mchere wokonzedwa bwino monga mapepala awa, omwe amafunikira kulimbikitsidwa pang'ono. Komabe, mitundu ina ya mchere wokhala ndi mchere imakhala ndi MSG (monosodium glutamate), yomwe ineyo ndimakonda kupewera. Ngati ndizofunika kuti muyese, yang'anani mtundu wa mchere wokhala ndi mchere umene ulibewo, kapena sungani mchere wothira mafuta omwe mumakonda kwambiri. Ndimakonda amayi a Dash Oyambirira ndi a Cajun style seasoning.
Chimene Mufuna
- Zukini Zambiri (zophikidwa pafupifupi 1/2 inchi wandiweyani)
- 3/4 chikho mkate zinyenyeswazi (onetsetsani kuti zamasamba)
- 1/2 Tsp nyengo ya Italy
- 1/2 Tsp ufa wa adyo
- 1/2 Tsp anyezi ufa
- 1/4 mchere wamchere wokonzedwa bwino
- pafupifupi 1/3 chikho mkaka wa soy (kapena choyimika china cha mkaka wa mkaka)
Momwe Mungapangire Izo
- Sakanizani uvuni ku madigiri 475 ndipo musamapezere pepala lophika ndi mafuta kapena osaphika.
- Mu mbale yaikulu, kuphatikizapo zinyenyeswazi, zokometsera ku Italy, ufa wa adyo, ufa wa anyezi ndi mchere wokonzedwa bwino.
- Ikani soymilk mwapadera kochepa mbale.
- Sungani msuzi uliwonse wa zukini mu mkaka wa soya, ndiye pang'onopang'ono muvale bwino pagawo uliwonse ndi chophika cha mkate.
- Konzani magawo a zukini ophika pazitsulo imodzi yokha, kuphika kwa 5-10 mphindi, kapena mpaka mopepuka.
- Tembenuzani zipsini za zukini pamwamba pake, ndiye kuphika kwa mphindi zisanu.
Zophika za zukini zophikidwa ndi ovini ndizopambana zokha, koma ngati mukuphika ana, mungafune kuwatumikira ndi zovala zina. Pano pali chovala chokongoletsera chachikulu chokhalira pamtunda kuti ayesere.
Ngati mukufuna, mungathenso kutulutsa zipsu zazing'ono za zukini m'mafuta pang'ono pa sing'anga-kutentha kwambiri. Mufunikira mphindi 4-5 kumbali iliyonse kuti muwawone bwino ndi kuwawopsya.
Ngati mumakonda zophika za zukini zophikidwa ndi zophika, mungakonde nawo zala za tofu zopangidwa, zomwe ndi zabwino kwa ana.
Mukusowa njira ina yathanzi yokhala ndi zukini zobiriwira? Yesetsani chophimba cha zukini cha Dr. Esselstyn chosafuta mafuta pano , kapena yesetsani chimodzi mwa zokondedwa zanga: nyemba zakuda zamasamba ndi zukini tortilla supu - yum!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 114 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 310 mg |
| Zakudya | 21 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |