Malingaliro 12 Olimbitsa Mtima Awiri

Zamkati

• 1. Nkhuku ya quinoa
• Zosakaniza:
• Mayendedwe:
• 2. Mpunga wa Sesame-tofu ‘wokazinga’
• Zosakaniza:
• Mayendedwe:
• 3. Tango wa nsomba za mango-avocado
• Zosakaniza:
• Mayendedwe:
• 4. Nkhuku ya mbatata-ndi-broccoli
• Zosakaniza:
• Mayendedwe:
• 5. Mbale yamasamba owotcha ndi mphodza
• Zosakaniza:
• Mayendedwe:
• 6. Chickpea-tuna letesi imakulunga
• Zosakaniza:
• Mayendedwe:
• 7. Pasitala wa Salmon-sipinachi
• Zosakaniza:
• Mayendedwe:
• 8. Chombo cha quinoa cha Shrimp-and-avocado
• Zosakaniza:
• Mayendedwe:
• 9. Nkhuku-nkhuku 'zoodles'
• Zosakaniza:
• Mayendedwe:
• 10. fajitas Ng'ombe
• Zosakaniza:
• Mayendedwe:
• 11. Sipinachi-bowa frittata
• Zosakaniza:
• Mayendedwe:
• 12. Mpunga wa kolifulawa wa nkhuku
• Zosakaniza:
• Mayendedwe:
• Mfundo yofunika

Sizachilendo kumva kuti akuthamangitsidwa nthawi yamadzulo ndikusankha zosankha zosavuta, monga chakudya chofulumira kapena chakudya chamazira, ngakhale mutadya limodzi ndi munthu m'modzi yekha - monga mnzake, mwana, mnzanu, kapena kholo.

Ngati mumalakalaka zosiyanasiyana ndipo mukufuna kununkhiza zomwe mumachita, chakudya chamadzulo chocheperako chimatenga nthawi yocheperako kukonzekera ndikukhala athanzi modabwitsa.

Chosangalatsa ndichakuti, zakudya zophikidwa kunyumba zimalumikizidwa ndi zakudya zabwino, ndipo chakudya cham'banja chimabweretsa zakudya zopatsa thanzi komanso kunenepa pang'ono kwa ana ndi achinyamata (,).

Nawa malingaliro 12 opatsa thanzi komanso osakwanira awiri.

1. Nkhuku ya quinoa

Mbale iyi ya quinoa ili ndi mapuloteni.

Pagalamu imodzi yokha (gramu 100), quinoa imapereka amino acid onse ofunikira, kuchuluka kwa mafuta a omega-6, ndi 10% ya Daily Value (DV) ya folate (,,,).

Nkhuku siyokhala ndi mafuta ochepa okha komanso imakhala ndi mapuloteni ambiri, okhala ndi ma ola 3.5 (100 magalamu) a nyama ya m'mawere yopereka magalamu 28 a protein ndi 4 magalamu amafuta ().

Chinsinsichi chimatumikira awiri ndipo chakonzeka mkati mwa mphindi 30.

Zosakaniza:

• 1 mawere opanda nkhuku, opanda khungu (magalamu 196), odulidwa masentimita 1,5 cm
• 1 chikho (240 ml) yamadzi
• 1/2 chikho (93 magalamu) a quinoa, osaphika
• Makapu awiri (100 magalamu) a arugula
• 1 yaying'ono avocado, yodulidwa
• 1/2 chikho (75 magalamu) wa tomato wa chitumbuwa, theka
• Mazira akulu awiri
• Supuni 1 (9 magalamu) a nthangala za sitsamba
• Supuni 1 (15 ml) ya maolivi
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Nyengo nkhuku ndi mchere ndi tsabola kuti mulawe.
2. Bweretsani madzi kwa chithupsa ndikuwonjezera quinoa. Phimbani ndi kuchepetsa kutentha mpaka pakati. Kuphika kwa mphindi 15 kapena mpaka madzi atengeka.
3. Pakadali pano, kuphika nkhuku mu mafuta pa stovetop. Pambuyo pa ma cubes atasanduka bulauni, chotsani poto pamoto.
4. Ikani madzi masentimita 7 mumphika ndipo mubweretse ku chithupsa. Pezani kutentha kuti musamve, ikani mazira, ndikuwaphika kwa mphindi 6.
5. Mukamaliza, ikani mazira m'madzi ozizira ndikusiya ozizira. Sungani zipolopolozo pang'onopang'ono, kenako peelani ndikudula pakati.
6. Gawo la quinoa mu mbale ziwiri ndikukwera pamwamba ndi arugula, nkhuku, sliced ​​avocado, tomato yamatcheri, mazira, ndi nthangala za sitsamba.

Pogwira ():

• Ma calories: 516
• Mapuloteni: Magalamu 43
• Mafuta: 27 magalamu
• Ma carbs: Magalamu 29

2. Mpunga wa Sesame-tofu ‘wokazinga’

Chinsinsi chopatsa thanzi chodyera mpunga wokazinga ndikuti chimaphikadi.

Kuphatikiza apo, tofu yalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza mafuta opatsa mphamvu, thanzi la mtima, komanso kuwongolera shuga m'magazi (,,,,).

Chinsinsichi ndi chamasamba, ngakhale mutha kusinthanitsa tofu ndi nkhuku kapena shrimp ngati mukufuna.

Imagwira awiri ndipo imatenga ola limodzi kukonzekera.

Zosakaniza:

• 1/2 phukusi (3 ounces kapena 80 magalamu) a extra-firm tofu
• Supuni 3 (45 ml) ya mafuta a sesame
• Supuni ya 1/2 (10 ml) yamazira a mapulo
• Supuni ya 1/2 (10 ml) ya viniga wa apulo cider
• Supuni 1 (15 ml) ya msuzi wochepetsedwa wa sodium
• Supuni ya 1/2 (5 magalamu) a nthangala za sitsamba
• 1 chikho (140 magalamu) a nandolo ndi mazoti
• 1 anyezi woyera woyera, wodulidwa
• Dzira lalikulu 1, whisk
• 1 chikho (186 magalamu) a mpunga woyera, wotentha
• 1/4 chikho (25 magalamu) a scallions, odulidwa

Mayendedwe:

1. Sakanizani uvuni ku 425 ° F (220 ° C) ndikuyika pepala lophika ndi pepala. Ikani tofu pakati pa timapepala tating'onoting'ono timene timatulutsa madzi ambiri momwe mungathere. Dulani mu cubes 1-inch (2.5-cm).
2. Mu mbale, sakanizani theka la mafuta a sesame ndi msuzi wa soya, kuphatikizapo mazira onse a mapulo, viniga wa apulo cider, ndi nthangala za sesame. Onjezerani tofu ndi kuvala bwino, kenako muziyika papepala ndikuphika kwa mphindi 40.
3. Pafupifupi mphindi 30 mukuphika, sungani poto yaying'ono ndikuphwanya dzira, kenako khalani pambali.
4. Dulani pepala lachiwiri lophika ndikuwonjezera dzira, mpunga, anyezi woyera, nandolo, ndi kaloti. Thirani mafuta otsala a sesame ndi msuzi wa soya, kenako ponyani zosakaniza zonse kuti mugawire wogawana. Fukani pamwamba pake.
5. Kuphika kwa mphindi 7-10 ndikuchotsa mapepala onse ophika mu uvuni.
6. Sakanizani tofu ndi mpunga musanatumikire.

Pogwira ():

• Ma calories: 453
• Mapuloteni: Magalamu 13
• Mafuta: 26 magalamu
• Ma carbs: Magalamu 43

3. Tango wa nsomba za mango-avocado

Ma tacos osavuta amtunduwu samangotulutsa mitundu yotentha komanso zonunkhira komanso mafuta athanzi amtima, monga mafuta a omega-9 ngati oleic acid.

Oleic acid imadziwika chifukwa chotsutsana ndi zotupa komanso zotsutsana ndi khansa. Kafukufuku akuwonetsanso kuti ndikofunikira pakukula bwino kwa ubongo ndikugwira ntchito (,,,).

Chinsinsichi chimatumikira awiri ndipo chakonzeka mkati mwa mphindi 30.

Zosakaniza:

• Zilonda ziwiri za tilapia (174 magalamu)
• Supuni 1 (15 ml) ya maolivi
• Supuni 3 (45 ml) ya madzi a mandimu
• Supuni 1 (15 ml) ya uchi
• 2 adyo cloves, minced
• Supuni 1 (8 magalamu) a ufa wa chili
• 1 chikho (70 magalamu) kabichi, shredded
• Supuni 1 (5 magalamu) a cilantro, odulidwa
• Supuni 2 (32 magalamu) a zonona zonona zonona
• 1 chikho (165 magalamu) a mango, omata
• 1 yaying'ono avocado, diced
• Miphika yaying'ono ingapo 4
• chitowe, mchere, ndi tsabola

Mayendedwe:

1. Sakanizani grill ndi kutentha kwapakati. Ikani tilapia mu mbale ndikuwonjezera mafuta, mandimu, uchi, adyo, chitowe, mchere, ndi tsabola. Sambani zonunkhira mu nsomba ndikukhala kwa mphindi 20.
2. Pachiwombankhanga, sakanizani kabichi, cilantro, ndi kirimu wowawasa mu mbale yosiyana, kuwonjezera mchere ndi tsabola kuti mulawe. Refrigerate kwa mphindi 10.
3. Chotsani nsombazo pa marinade ndikuziyikitsa kwa mphindi 3-5 mbali iliyonse. Ikani nsomba pambali, kenako ikani ma tortilla kwa masekondi angapo mbali iliyonse.
4. Gawani nsombazo pamatumba anayiwo, onjezerani mbewuyo, ndikukwera pamwamba ndi mango ndi peyala.

Pogwira ():

• Ma calories: 389
• Mapuloteni: Magalamu 28
• Mafuta: 74 magalamu
• Ma carbs: 45 magalamu

4. Nkhuku ya mbatata-ndi-broccoli

Ndi nkhuku ya mbatata-ndi-broccoli, mudzadya chakudya chopatsa thanzi chomwe chimaphatikizapo ma carbs owuma, mapuloteni owonda, masamba, ndi mafuta athanzi.

Imanyamula ma antioxidants osiyanasiyana, monga vitamini C, anthocyanins, ndi flavonoids, kuchokera ku mbatata zake, anyezi, broccoli, ndi cranberries.

Antioxidants ndi mamolekyulu omwe amathandiza kuteteza thupi lanu ku zopitilira muyeso ndipo amalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza katundu wa khansa komanso thanzi la mtima (,,, 21).

Chinsinsicho chimatumikira awiri ndipo chakonzeka pasanathe mphindi 30.

Zosakaniza:

• 1 mawere opanda nkhuku, opanda khungu (magalamu 196), odulidwa masentimita 1,5 cm
• Makapu awiri (170 magalamu) a maluwa a broccoli
• 1 chikho (200 magalamu) wa mbatata, cubed
• 1/2 chikho (80 magalamu) a anyezi wofiira, odulidwa
• 1 adyo clove, minced
• 1/4 chikho (40 magalamu) a cranberries zouma
• Supuni 3 (28 magalamu) a walnuts, odulidwa
• Supuni 2 (30 ml) zamafuta
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Sakanizani uvuni ku 375 ° F (190 ° C) ndikuyika pepala lophika ndi zikopa.
2. Sakanizani broccoli, mbatata, anyezi, ndi adyo. Thirani mafuta ndi nyengo ndi mchere ndi tsabola, kenako ponyani. Phimbani ndi zojambulazo ndikuphika kwa mphindi 12.
3. Chotsani mu uvuni, onjezani nkhuku, ndikuphika kwa mphindi 8.
4. Chotsani mu uvuni kamodzinso, onjezani cranberries zouma ndi walnuts, ndikuphika kwa mphindi 8-10 kapena mpaka nkhuku yophika.

Pogwira ():

• Ma calories: 560
• Mapuloteni: 35 magalamu
• Mafuta: 26 magalamu
• Ma carbs: 47 magalamu

5. Mbale yamasamba owotcha ndi mphodza

Chakudya chamasamba chimanyamula masamba ambiri ndi zomanga thupi zomanga thupi ().

Imaperekanso chitsulo chabwino, chomwe chimanyamula mpweya mthupi lanu lonse ndipo chimasowa zakudya zamasamba (,).

Chinsinsicho chimatumikira awiri ndipo chakonzeka mumphindi 40.

Zosakaniza:

• 1 anyezi woyera woyera, wodulidwa
• 1 chikho (128 magalamu) kaloti, cubed
• 1 sing'anga zukini (196 magalamu), cubed
• 1 mbatata yosalala (151 magalamu), cubed
• Supuni 1 (5 ml) ya maolivi
• Supuni 1 ya rosemary yatsopano kapena yowuma
• Supuni 1 ya thyme yatsopano kapena yowuma
• 1/2 chikho (100 magalamu) a mphodza, osaphika
• 1 chikho (240 ml) cha msuzi wa masamba kapena madzi
• Supuni 1 (15 ml) ya viniga wosasa
• Supuni 1 (15 ml) ya uchi
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Sakanizani uvuni ku 425 ° F (220 ° C). Onjezerani anyezi, kaloti, zukini, ndi mbatata ku mbale, kuthira mafuta, ndi nyengo ndi mchere ndi tsabola. Sakanizani bwino.
2. Gawani ziwetozo pateyi yophika, kuwaza rosemary ndi thyme, kenako kuphika kwa mphindi 35-40.
3. Mu mphika, bweretsani msuzi kapena madzi ku chithupsa, kenako muchepetse pang'ono. Onjezani mphodza ndikuphimba. Kuphika kwa mphindi 20-25 kapena mpaka pomwepo.
4. Chilichonse chikaphika, onjezerani zophika ndi mphodza mu mbale yayikulu ndikuponya ndi viniga wosasa ndi uchi. Sakanizani bwino musanatumikire.

Pogwira ():

• Ma calories: 288
• Mapuloteni: 12 magalamu
• Mafuta: 3.5 magalamu
• Ma carbs: Magalamu 56

6. Chickpea-tuna letesi imakulunga

Chakudyachi chadzaza ndi zomanga thupi kuchokera ku tuna ndi nandolo. Kuphatikiza apo, imakupatsani mankhwala abwino ochokera m'matumbo, zomwe zimakupangitsani kukhala okwanira kwa maola ambiri (,,).

Chinsinsicho chimatumikira ziwiri ndipo ndikosavuta kupanga.

Zosakaniza:

• 1 chikho (164 magalamu) a nsawawa, yophika
• 1 akhoza ya tuna (170 magalamu) zamzitini m'madzi, zotsekedwa
• 6 batala-letesi masamba
• 1 sing'anga karoti, akanadulidwa
• 1 anyezi wofiira wofiira, wodulidwa
• 1 phesi la udzu winawake, wodulidwa
• Supuni 2 (10 magalamu) a cilantro, odulidwa
• 1 adyo clove, minced
• msuzi kuchokera 1 ndimu
• Supuni 2 (30 magalamu) a mpiru wa Dijon
• Supuni 1 (15 magalamu) a tahini
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Onjezani nsawawa ku pulogalamu ya chakudya. Pewani iwo kangapo, koma siyani zidutswa zingapo.
2. Mu mbale, sakanizani tuna, karoti, anyezi, udzu winawake, cilantro, ndi adyo. Kenaka yikani nandolo ndi zotsalira zotsalira - kupatula letesi - ndikusakaniza bwino.
3. Ikani masamba osakaniza a 2-3 pa tsamba lililonse la letesi musanatumikire.

Pogwira ():

• Ma calories: 324
• Mapuloteni: Magalamu 30
• Mafuta: 9 magalamu
• Ma carbs: Magalamu 33

7. Pasitala wa Salmon-sipinachi

Pasitala wokoma kwambiri wa salmon-sipinachi amapereka chakudya chamagulu chodzaza ndi omega-3 fatty acids.

Mafuta a Omega-3 amapereka maubwino ambiri ndipo awonetsedwa kuti amalimbana ndi zotupa komanso matenda amtima (,,).

Chinsinsicho chimatumikira awiri ndipo chakonzeka pasanathe mphindi 30.

Zosakaniza:

• 1/2 mapaundi (227 magalamu) opanda nsomba, nsomba yopanda khungu
• 1 chikho (107 magalamu) a pasta penne
• 1.5 supuni (21 magalamu) a batala
• 1 anyezi woyera woyera, wodulidwa
• Makapu atatu (90 magalamu) a sipinachi
• 1/4 chikho (57 magalamu) a kirimu wowawasa wonenepa
• 1/4 chikho (25 magalamu) a tchizi cha Parmesan, grated
• 1 adyo clove, minced
• Supuni 1 ya parsley watsopano, wodulidwa
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Kuphika pasitala molingana ndi malangizo phukusi. Pakadali pano, sungani anyezi mu batala kwa mphindi zisanu.
2. Onjezani nsomba ndikuphika kwa mphindi 5-7, ndikuphwanya ma flakes mukamaphika. Onjezani sipinachi ndikuphika mpaka itafota.
3. Onjezani kirimu wowawasa, tchizi cha Parmesan, adyo, mchere, ndi tsabola. Onetsetsani bwino musanawonjezere pasitala yophika ndi parsley.
4. Sakanizani bwino musanatumikire.

Pogwira ():

• Ma calories: 453
• Mapuloteni: Magalamu 33
• Mafuta: 24 magalamu
• Ma carbs: 25 magalamu

8. Chombo cha quinoa cha Shrimp-and-avocado

Mbale iyi ya shrimp-and-avocado quinoa imapereka chakudya chokhala ndi mapuloteni ambiri okhala ndi ma monounsaturated fatty acids (MUFAs).

Ma MUFA amalimbikitsa mafuta abwino am'magazi ndikuthandizira kukulitsa kupezeka kwa mavitamini osungunuka mafuta, monga mavitamini A, D, E, ndi K (,).

Zakudya izi ndizosavuta kusintha. Mutha kusiya nkhanuzo kapena kuziika m'malo mwa mapuloteni omwe mumakonda, monga nkhuku, mazira, kapena nyama.

Chinsinsicho chimagwira ziwiri ndipo chimatenga mphindi 20 kuti apange.

Zosakaniza:

• 1/2 mapaundi (227 magalamu) a shrimp yaiwisi, yosenda ndikuchotsedwa
• 1 chikho (186 magalamu) a quinoa, yophika
• theka la nkhaka yapakatikati, yodulidwa
• 1 yaying'ono avocado, yodulidwa
• Supuni 1 (15 ml) ya maolivi
• Supuni 1 (14 magalamu) a batala, asungunuka
• 2 adyo cloves, minced
• Supuni 1 (15 ml) ya uchi
• Supuni 1 (15 ml) ya madzi a mandimu
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Thirani skillet ndikusungunula adyo mu mafuta ndi maolivi. Onjezani shrimp ndikuphika mbali zonse ziwiri. Kenaka yikani uchi, madzi a mandimu, mchere, ndi tsabola, ndikuphika mpaka msuziwo ukulimba.
2. Mu mbale ziwiri, gawani quinoa ndi pamwamba ndi shrimp, avocado, ndi nkhaka.

Pogwira ():

• Ma calories: 458
• Mapuloteni: Magalamu 33
• Mafuta: 22 magalamu
• Ma carbs: Magalamu 63

9. Nkhuku-nkhuku 'zoodles'

"Zoodles" ndi Zakudyazi Zakudyazi, zomwe zimapanga malo otsika kwambiri a carb, opanda gluten m'malo mwa pasitala wamba.

Chinsinsicho chili ndi mapuloteni ambiri komanso mafuta athanzi ochokera ku chiponde, chomwe chingateteze ku matenda amtima polimbikitsa kutsika kwa LDL (koipa) ndi cholesterol yathunthu (,).

Ndiosavuta kupanga ndikupanga ziwiri.

Zosakaniza:

• 1 mawere opanda nkhuku, opanda khungu (magalamu 196), ophika ndi opindika
• 1 zukini zazikulu (323 magalamu), otenthedwa ndi Zakudyazi
• 1/2 chikho (55 magalamu) kaloti, shredded
• 1/2 chikho (35 magalamu) kabichi wofiira, shredded
• Tsabola yaying'ono ya 1, yodulidwa
• Supuni 2 (27 ml) ya mafuta a sesame
• Supuni 1 ya minced adyo
• Supuni 3 (48 magalamu) a batala wa chiponde
• Supuni 2 (30 ml) za uchi
• Supuni 3 (30 ml) ya msuzi wochepetsedwa wa sodium
• Supuni 1 (15 ml) ya viniga wosasa
• Supuni 1 ya ginger watsopano
• Supuni 1 ya msuzi wotentha

Mayendedwe:

1. Sakani adyo mu supuni imodzi (15 ml) ya mafuta a sesame mu skillet pamoto wapakati. Onjezani kaloti, kabichi, ndi tsabola. Kuphika mpaka wachifundo.
2. Onjezani Zakudyazi za zukini ndi nkhuku ku skillet. Kuphika kwa mphindi zitatu kapena mpaka zukini atafe. Chotsani kutentha ndikuyika pambali.
3. Mu kapu yaing'ono, phatikizani mafuta onse a sesame, batala wa kirimba, uchi, msuzi wa soya, vinyo wosasa, ginger, ndi msuzi wotentha. Whisk mpaka chiponde chikasungunuka.
4. Thirani msuzi pamwamba pa zoodles ndi nkhuku. Ikani kuti muphatikize.

Pogwira ():

• Ma calories: 529
• Mapuloteni: 40 magalamu
• Mafuta: Magalamu 29
• Ma carbs: 32 magalamu

10. fajitas Ng'ombe

Ma fajitas a ng'ombe awa akudzaza komanso osavuta kupanga. Anyezi ndi belu tsabola zimayenderana bwino ndi mandimu ndi tsabola.

Mutha kupanga njira yotsika kwambiri ya carb posinthanitsa ma chimanga amamasamba a letesi.

Chinsinsicho chimatumikira awiri ndipo chakonzeka pasanathe mphindi 30.

Zosakaniza:

• 1/2 mapaundi (227 magalamu) a steak, odulidwa mu zingwe za 1/2-inch (1.3-cm)
• 1 anyezi anyezi, odulidwa
• 1 tsabola wamkulu wa belu, wodulidwa
• Supuni 3 (45 ml) ya msuzi wochepetsedwa wa sodium
• msuzi kuchokera 1 ndimu
• Supuni 1 ya ufa wa chili
• Supuni 1 (15 ml) ya maolivi
• Miphika yaying'ono ingapo 4

Mayendedwe:

1. Sakanizani msuzi wa soya, mandimu, ufa wouma, ndi maolivi.
2. Payokha muziyendetsa nyama yang'ombe ndi nyama zosakaniza ndi kusakaniza kwa mphindi zosachepera 15-20.
3. Kutenthetsa skillet ndikuphika nyama. Chotsani pakakhala bulauni ndikuwonjezera anyezi ndi tsabola. Kuphika mpaka mwachifundo, kenaka ikani steak mmbuyo kuti muwutenthe.
4. Gawani nyama ndi nkhumba mofanana pamitanda inayi.

Pogwira ():

• Ma calories: 412
• Mapuloteni: 35 magalamu
• Mafuta: 19 magalamu
• Ma carbs: 24 magalamu

11. Sipinachi-bowa frittata

Sipinachi-bowa frittata imapanga chakudya chopatsa thanzi komanso chosavuta chomwe chingakhale chosangalatsa pa kadzutsa kapena nkhomaliro.

Pamodzi, mazira ndi sipinachi zimapereka 26% ya DV ya vitamini A pakatumikira. Vitamini uyu amatenga gawo lofunikira pa thanzi lamaso posunga maselo am'maso anu opewera kuwala ndikupewa khungu lakhungu (,,).

Chinsinsicho chimatumikira awiri ndipo chakonzeka pansi pa mphindi 20.

Zosakaniza:

• Supuni 2 (30 ml) ya mafuta avocado
• 1 chikho (70 magalamu) a bowa oyera, odulidwa
• 1 chikho (30 magalamu) sipinachi
• Mazira akulu atatu
• 1/2 chikho (56 magalamu) a mafuta ochepa a mozzarella tchizi, odulidwa
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Sakanizani uvuni ku 400 ° F (200 ° C).
2. Kutenthetsa supuni 1 (15 ml) ya mafuta avocado mu skillet yotentha ndi uvuni pamoto. Onjezani bowa ndikuphika mpaka pomwepo, kenako onjezerani sipinachi ndikupumira kwa mphindi imodzi. Chotsani zonse pa skillet ndikuyika pambali.
3. Sakanizani mazira ndi theka la tchizi ndi nyengo ndi mchere ndi tsabola. Thirani chisakanizo mu skillet ndi pamwamba ndi bowa ndi sipinachi. Kuphika pa stovetop kwa mphindi 3-4 musanaphike.
4. Pamwamba ndi tchizi otsala ndikupita ku uvuni. Kuphika kwa mphindi 5 ndikuwotcha kwa mphindi 2 mpaka kutembenukira kumtunda kukhala kofiirira. Chotsani mu uvuni ndikusiya kuziziritsa musanatumikire.

Pogwira ():

• Ma calories: 282
• Mapuloteni: 20 magalamu
• Mafuta: 21 magalamu
• Ma carbs: 3 magalamu

12. Mpunga wa kolifulawa wa nkhuku

Mpunga wa kolifulawa ndimalo otsika kwambiri a carb m'malo mwa mpunga. Mutha kuigula itaphatikizidwa kapena kudzipanga nokha podula bwino kolifulawa mumayendedwe ofanana ndi mpunga.

Chakudyachi chimanyamula mapuloteni apamwamba komanso masamba ambiri. Kudya masamba ambiri kumatha kukuthandizani kukwaniritsa zofunikira zanu michere ndikuchepetsa chiopsezo cha matenda amtima (,).

Chinsinsicho chimatumikira awiri ndipo chakonzeka pansi pa mphindi 20.

Zosakaniza:

• 1 mawere opanda nkhuku, opanda khungu (magalamu 196), odulidwa masentimita 1,5 cm
• Makapu awiri (270 magalamu) a mpunga wa kolifulawa wouma
• 1/2 chikho (45 magalamu) a azitona zopanda mbewu, theka
• 1/2 chikho (75 magalamu) wa tomato wa chitumbuwa, theka
• Supuni 1 ya rosemary yatsopano kapena yowuma
• Supuni 1 ya oregano watsopano kapena wouma
• Supuni 1 ya thyme yatsopano kapena yowuma
• Supuni 1 (5 ml) ya maolivi
• mchere ndi tsabola kuti mulawe

Mayendedwe:

1. Nyengo nkhuku ndi rosemary, oregano, thyme, mchere, ndi tsabola. Thirani mafuta mu poto ndikusaka nkhuku kwa mphindi 6-7 mbali iliyonse kapena mpaka golide. Chotsani poto ndikuyika pambali.
2. Onjezerani tomato poto ndikupumira kwa mphindi 5. Onjezani mpunga wa kolifulawa ndi maolivi, kenako sakanizani mpaka mpunga wa kolifulawa wayamba kufewa.
3. Chotsani mpunga wa kolifulawa poto. Gawani mbale ziwiri pamwamba ndi nkhuku.

Pogwira ():

• Ma calories: 263
• Mapuloteni: 32 magalamu
• Mafuta: 12 magalamu
• Ma carbs: 8 magalamu

Mfundo yofunika

Ngakhale mutakhala kuti mukusowa nthawi, pali njira zambiri zosangalalira chakudya chamadzulo chopangira anthu awiri.

Mndandanda wa maphikidwe umapereka malingaliro osavuta, opatsa thanzi ndipo umaphatikizapo zosankha zingapo zamasamba ndi zotsika kwambiri. Ngati mumalakalaka zosiyanasiyana zomwe mumachita, yesani zina m'malo mopita pagalimoto.