Momwe Mungaphikire Chimanga Pa Cob (Kuphatikiza Ma Combos Okoma Omwe Muyenera Kuyesa)

Zamkati

• Chifukwa Chomwe Chimanga Pachimake Ndi Chathanzi AF
• Momwe Mungaphike Chimanga Pa Chisononkho
• Chimanga Chokoma Pa Cob Flavour ndi Toppings
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Chimanga pa chisononkho chili ngati ngwazi yathanzi ya ma BBQ achilimwe. Chifukwa mutha kuyiponya pa grill ndikudya ndi manja anu, imayenda bwino pambali pa agalu otentha, ma hamburger, ndi masangweji a ayisikilimu-koma imapatsa zakudya zofunika kwambiri pamenyu. Izi sizikutanthauza kuti muyenera kuzidya momveka, komabe. Apa, onani njira zabwino zophikira, kukweza, ndi kudya chimanga pachitsononkho. (Mumadana ndi mmene zimalowera m'mano mwanu? M'malo mwake, yesani maphikidwe awa a chimanga.)

Chifukwa Chomwe Chimanga Pachimake Ndi Chathanzi AF

Khutu limodzi lalikulu la chimanga lili ndi zopatsa mphamvu pafupifupi 75 ndi 4 magalamu a protein-kuphatikiza, tani ya fiber pakatumikira. "Chimanga ndi njere yathunthu ndipo chimapereka magalamu a 4.6 a chikho pa chikho," atero katswiri wazakudya Christy Brissette, MS, RD "CHIKWANGWANI chimakusungani nthawi zonse, chimathandizira kuchepetsa magazi m'magazi komanso mafuta m'thupi, komanso chingakuthandizeni kuti muchepetse kunenepa," (Onani Zambiri pa Ubwino wa CHIKWANGWANI Zomwe Zimapangitsa Kukhala Kofunika Kwambiri.)

Ndipo, chifukwa cha mtundu wake wachikasu, mukudziwa kuti ili ndi ma antioxidants amphamvu. "Chimanga chimadzazanso ndi ma antioxidants otchedwa carotenoids, makamaka lutein ndi zeaxanthin," akutero Brissette. "Ma antioxidants awa angathandize kupewa ndi kusamalira nyamakazi komanso kukulitsa thanzi la maso, kupewa ng'ala komanso kuwonongeka kwa masomphenya m'tsogolo."

Bonasi: Ndi nyengo. "Chilimwe ndi nthawi yabwino kwambiri ya chimanga chatsopano, popeza Juni ndi Julayi ndi nthawi yayikulu yokolola chimanga, zomwe zimapangitsa chimanga chokoma, chokoma," akuwonjezera katswiri wazakudya Dana Angelo White, M.S., R.D.

Momwe Mungaphike Chimanga Pa Chisononkho

Pankhani yophika chimanga, pali njira zingapo zopitira.

Wiritsani: "Njira yodziwika bwino yophikira chimanga ndikuwiritsa," akutero Ashley Iovinelli, mphunzitsi wodziwika bwino wazakudya zophatikizika komanso wolemba mabulogu ku Wheatgrass Warrior. Tengani chimanga, kenako chiwaponyeni mumphika waukulu wa madzi otentha, amchere pamoto wa chitofu kwa mphindi zisanu.

Mayikirowevu: Ngati mukukhala aulesi pang'ono (palibe manyazi apa!), Muthanso kuyika chimanga cha ma microwave mu mankhusu kwa mphindi zinayi kapena zisanu, atero Iovinelli.

Grill: Kudya ndi nthawi yofunika kwambiri, koma ndiyofunika kwambiri. (P.S. kodi mumadziwa kuti mutha kuwotcha mapeyala?!) Pali njira yeniyeni yowotchera khutu la chimanga: Mukufuna kuphika pamoto. mu mankhusu ake (kuti likhale lonyowa) kwa mphindi pafupifupi 20. Choyamba, bwezerani mankhusu akunja (osawatchinjiriza kwathunthu), ndikuchotsani ma silika onse. Kenako kokerani mankhusu kuti atseke khutu, ndipo ikani chakudya chonse pa grill. Pambuyo pa mphindi 15, kokerani mankhusu pansi ndikusiya chimangacho chikhale pa grill kwa mphindi zisanu zomaliza kuti muwonjezere kusuta pang'ono pomaliza, atero chef Mareya Ibrahim, katswiri wazakudya komanso woyambitsa Eat Cleaner. Malizitsani ndi kukhudza kwa batala wosungunuka kapena ghee ndi kuwaza kwa mchere wa m'nyanja. Langizo: Ngati mumakonda chimanga chaching'ono, bwezerani pa grill kwa mphindi 1 kapena 2, akutero White.)

Chimanga Chokoma Pa Cob Flavour ndi Toppings

Tsopano popeza chimanga chanu chaphikidwa, ndi nthawi yokonzekera.

Choyamba, gwiritsani mafuta pang'ono kuti muvale chimanga chanu musanaveke zomwe mukufuna. "Carotenoids amakhalanso osungunuka ndi mafuta, zomwe zikutanthauza kuti thupi lanu limayamwa bwino mukamadya chimanga chanu ndi mafuta. Chifukwa chake pitirizani kuwonjezera batala, mafuta a maolivi, kapena mafuta a avocado pachimanga chanu," akutero Brissette. (Zoona: mafuta si oyipa, anyamata.)

Yesani maphikidwe ndi zokometsera izi:

• BChimanga Chokutidwa ndi acon Pachimake: Chinsinsi cha Mareya ndi chabwino kwa okonda nyama. Chotsani mankhusu ku chimanga ndi kuwiritsa ziphuphu mpaka foloko. Manga aliyense pagawo la nyama yankhumba yopanda nitrate ndikuwaza oregano, adyo granulated, ndi tsabola. Manga ma khola okutidwa ndi nyama yankhumba muzojambula zolemera kwambiri zotayidwa ndi grill mpaka nyama yankhumba ndi crispy; pafupifupi mphindi 8 mpaka 10. Sakanizani mafuta ochulukirapo ndikugwirani ndi chopukutira musanasangalale.
• Chimanga Chamoto Cha Moto Pachimake: Sakanizani supuni 2 za feta cheese, supuni imodzi ya EVOO, katsabola kakang'ono ka oregano wouma, ndi ma flakes a tsabola wofiira (pa 1 mpaka 2), akutero Mareya. Kuwaza pamwamba pa chimanga chophika, chopaka mafuta.
• Cornali Chimanga Pa Cob: Sakanizani supuni 2 za cotija tchizi, supuni 2 ghee, supuni theka la fodya wosuta paprika, kuwaza mchere wamchere ndi tsabola wosweka. Pakani pachimanga chowiritsa kapena chokazinga, akutero Mareya.
• Chimanga cha Citrus ndi Herb Pa Cob: Zitsamba zatsopano monga basil, parsley, ndi cilantro zimagwirizana bwino ndi chimanga pachimtengo, atero Iovinelli. "Imodzi mwa njira zomwe ndimazikonda kwambiri zokometsera chimanga ndi kujambula pa batala wosungunuka ndikuwonjezera madzi a mandimu, masamba a cilantro, ufa wa chili, paprika, ndi nyama yankhumba yosadulidwa," akutero.
• Tchizi Tchizi ndi Tchakudya Pachimake: Sungunulani batala mu mbale ndikutsuka kuti chimanga. Pa mbale ina, sakanizani zinyenyeswazi za mkate, ufa wa adyo, ndi tchizi cha herbed. "Tchizi zimafalikira mosavuta ndikusungunuka pa chimanga chotentha ndipo mikate ya mkate imawonjezera kumaliza," akutero Iovinelli.
• Dzungu Pesto Chimanga pa Chinkhoswe: Kwapani mbewu ya dzungu yodzipangira tokha ndi njira iyi, mwachilolezo cha Mareya: Choyamba, phikani poto Kapu imodzi ya dzungu losungunuka pamoto wochepa pang'ono mpaka kununkhira, kugwedezeka nthawi ndi nthawi; za 5-6 mphindi. Sakanizani 1/2 chikho cilantro (yodzaza), supuni 3 EVOO (kapena kusakaniza mafuta a dzungu ndi EVOO), supuni 1 ya mandimu, supuni 1 ya yisiti yopatsa thanzi, 2 cloves adyo watsopano, 1/2 supuni ya supuni ya mchere wa m'nyanja, 1/2 supuni ya supuni ya tsabola woyera, kenako mutenge chakudya mu purosesa mpaka ipange phala. Onjezerani nyemba zamatope ndikutulutsa kachiwiri, kenako mufalikira pa chimanga chophika. (Zimapanga pafupifupi 1 ndi 1/2 makapu pesto. Muthanso kuyesa maphikidwe ena awa a pesto.)

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