Maphikidwe asanu a msuzi okhala ndi zoperewera zosakwana 200

Zamkati

• 1. Msuzi wophika ng'ombe ndi mandioquinha
• 2. Msuzi wa Dzungu ndi Curry
• 3. Msuzi Wankhuku Wochepa ndi Ginger
• 4. Kirimu Kirimu
• 5. Msuzi wa Dzungu ndi Nkhuku

Msuzi ndi ogwirizana kwambiri ndi zakudya, chifukwa ali ndi michere yambiri monga mavitamini ndi michere, komanso mafuta ochepa. Kuphatikiza apo, ndikosavuta kusiyanitsa kukoma kwa msuzi uliwonse ndikuwonjezera zosakaniza ndi matenthedwe, monga tsabola ndi ginger, zomwe zimathandizira kagayidwe kake ndikulimbitsa thupi.

Msuzi amathanso kugwiritsidwa ntchito kukonza matumbo ndikupereka magawo akulu azakudya m'thupi, omwe amagwiritsidwa ntchito kwambiri pazakudya za detox. Amathanso kuzizira mosavuta, kubweretsa zothandiza komanso kuthamanga akakhala ndi njala.

Otsatirawa ndi maphikidwe asanu a msuzi wokhala ndi zosakwana 200 kcal kuti agwiritse ntchito kuti achepetse kunenepa.

1. Msuzi wophika ng'ombe ndi mandioquinha

Msuziwu umapereka pafupifupi 4 servings ndi 200 kcal pakutumikira kulikonse.

Zosakaniza:

• 300 g wa nyama yapansi;
• Supuni 1 ya mafuta;
• 1 anyezi anyezi;
• 2 kaloti grated;
• Mandioquinha 1 grated;
• Beet wothira 1;
• 1 sipinachi;
• Phukusi limodzi la madzi;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera mawonekedwe:

Sakanizani nyama mu maolivi ndikuwonjezera anyezi mpaka bulauni. Onjezerani masamba ndikuphika kwa mphindi zisanu. Nyengo ndi mchere ndi tsabola kuti mulawe ndi kuwonjezera madzi mpaka ataphimbidwa. Kuphika pa moto wochepa mpaka masamba ali ofewa. Chotsani kutentha ndikutumikira. Ngati mukufuna, mutha kumenya msuzi mu blender kuti mukhale ndi zonona.

2. Msuzi wa Dzungu ndi Curry

Msuziwu umangotulutsa 1 yokha ndipo ndi pafupifupi 150 kcal. Ngati mukufuna, mutha kuwonjezera supuni 1 ya tchizi grated pamwamba, yomwe ingasiye kukonzekera ndi pafupifupi 200 kcal.

Zosakaniza:

• Supuni 1 ya maolivi
• 1 sing'anga anyezi, odulidwa
• Makapu 4 zidutswa za maungu
• 1 litre madzi
• 1 uzani wa oregano
• Mchere, tsabola wa cayenne, curry, parsley ndi tchire kuti mulawe

Kukonzekera mawonekedwe:

Sakani anyezi mu maolivi ndikuwonjezera dzungu. Onjezerani mchere, madzi ndi zonunkhira. Kuphika mpaka dzungu kuphika bwino. Yembekezerani kutentha ndi kugunda blender. Mukamadya, bweretsani msuzi ndi oregano ndikutumikira ndi parsley.

3. Msuzi Wankhuku Wochepa ndi Ginger

Msuziwu umatulutsa magawo asanu okhala ndi 200 kcal iliyonse.

Zosakaniza:

• 500 g chifuwa cha nkhuku
• 2 tomato ang'onoang'ono
• 3 cloves wa adyo
• 1/2 anyezi anyezi
• Chidutswa chimodzi cha ginger wonyezimira
• Supuni 2 zowonjezera kirimu tchizi
• 1 timbewu tonunkhira
• Supuni 4 za phwetekere
• mchere ndi parsley kulawa

Kukonzekera mawonekedwe:

Sakani anyezi ndi adyo mu mafuta. Ikani nkhuku yodulidwa mu cubes kuti muyambe, onjezerani kuchotsa phwetekere, tomato, timbewu tonunkhira ndi theka la madzi. Mukaphika, onjezerani ginger wonyezimira. Nkhuku ikaphika, ikani chilichonse mu blender mpaka poterera. Tengani kumoto kachiwiri, onjezerani mchere, parsley ndi curd. Onetsetsani kwa mphindi zisanu ndikutumikira. Umu ndi momwe mungagwiritsire ntchito ginger kuti muchepetse thupi.

4. Kirimu Kirimu

Chinsinsichi chimapereka magawo anayi a msuzi pafupifupi 150 kcal.

Zosakaniza:

• 8 kaloti wapakatikati
• 2 mbatata yapakatikati
• 1 anyezi anyezi, odulidwa
• 1 clove ya minced adyo
• Supuni 1 mafuta
• Mchere, tsabola, kununkhira kobiriwira ndi basil kuti mulawe

Kukonzekera mawonekedwe:

Brown anyezi wodulidwa bwino ndi adyo mu maolivi. Onjezani kaloti ndi mbatata, onetsetsani 1 ndi 1/2 malita a madzi. Siyani pamoto wochepa mpaka masamba aphike. Menyani chilichonse mu blender ndikubwezeretsani kirimu poto, kuwonjezera zonunkhira monga mchere, tsabola, kununkhira kobiriwira ndi basil. Wiritsani kwa mphindi zochepa ndikutumikira.

5. Msuzi wa Dzungu ndi Nkhuku

Chinsinsichi chimapereka magawo 5 a msuzi pafupifupi 150 kcal.

Zosakaniza:

• Supuni 1 ya mafuta a kokonati
• 1 anyezi anyezi, grated
• 2 cloves wa adyo wosweka
• 1 kg ya dzungu la ku Japan lodulidwa mu cubes (pafupifupi makapu 5)
• 300 g wa chinangwa
• Makapu 4 amadzi
• Mchere ndi tsabola kuti mulawe
• 1 chikho chakumwa mkaka
• Supuni 2 zowonjezera kirimu tchizi
• 150 g wa nkhuku yophikidwa mumachubu yaying'ono kwambiri
• Supuni 1 yodulidwa parsley

Kukonzekera mawonekedwe:

Kutenthetsani mafuta a kokonati ndikuwonjezera anyezi ndi adyo ku bulauni. Onjezani dzungu ndi mandioquinha, madzi, mchere, tsabola ndikuphika kwa mphindi 20 kapena mpaka dzungu lili lofewa. Menyani mu blender mpaka mutapeza kirimu wofanana, kenaka yikani mkaka ndikumenya enanso. Onjezani curd, parsley ndi nkhuku yophika, oyambitsa bwino. Kutumikira otentha.

Kuti mugwiritse ntchito msuzi kuti mupindule, nayi momwe mungamalize kudya msuzi.