Zopanda mafuta, Chinsinsi cha Zukini "Chokazinga"

M'buku lake lotchedwa Prevent and Reverse Heart Disease, Dr. Caldwell B. Esselstyn akugawana kabukuka kameneka kosafuta mafuta, katsamba kokazinga, masamba a zamasamba ndi zamasamba. Ndimakonda kutcha njira yophika "frying". Ngati muli ndi mafuta ochepetsetsa komanso osakaniza bwino, mungagwiritse ntchito zucchinis "yokazinga" wopanda mafuta kapena mpunga wina wonse.

Chombochi chotchedwa zuchini chimasamba ndi zamasamba, zamasamba, za gluten komanso zopanda mafuta.

Chimene Mufuna

• 2 sing'anga zukini
• 2 tsp.
• Bragg's Liquid Aminos (kapena tamari yotsika kwambiri)
• Mwamuna ndi mkazi wake amawaza ufa wa adyo
• Mwamuna ndi mkazi wake amawaza ufa wa anyezi
• Pepper kulawa

Momwe Mungapangire Izo

1. Dulani amathetsa zukini ndi magawo kutalika mpaka magawo 4.
2. Pukutani poto wamkulu wotsekedwa ndi phulusa laching'ono la Bragg's Liquid Aminos , kenaka konzani zukini mu poto mwa kupukuta chidutswa chilichonse, kutsogolo ndi kumbuyo, mu Bragg's. Ikani magawo mozungulira kuti mugwirizane ndi poto kuti pagawo likhale lofiira.
3. Ikani kuphika kwasana kwa mphindi zisanu, ndiye mosamala. Ngati poto ikufuna madzi, onjezerani madzi pang'ono kapena tamari pang'ono.

1. Sakanizani yophika pamodzi ndi adyo ufa, anyezi wa ufa, ndi tsabola ndipo pitirizani kuphika maminiti asanu, ndikuwonjezera madzi ang'onoang'ono ngati kuli kofunikira mpaka mbali zonsezo zikhale zofiira.

Dr. Essylstyn akuti, "Zukini mwanjira iyi ndizokoma, n'zosavuta kudya maere," kotero mungafunikire kukonzekera kupanga ma batchi awiri (kapena kuposa!) Panthawi.

Amapanga ma servings awiri.

Chidziwitso cha zakudya, pa kutumikira:
Malori: 40, Malori Ochokera ku Mafuta: 3
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 0.4g, 1%
Cholesterol: 0mg, 0%
Sodium: 350mg, 15%
Zonse Zakudya: 8.4g, 3%
Matenda a Zakudya: 2.3g, 9%
Mapuloteni: 3.2g
Vitamini A 8%, Vitamini C 56%, Calcium 3%, Iron 6%

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	26
Mafuta Onse	0 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	321 mg
Zakudya	5 g
Matenda a Zakudya	1 g
Mapuloteni	2 g

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