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3 mayankho ofulumira kwambiri a "Kodi ndibweretse chiyani kuphwando la tchuthili?" vuto.

1.Sungani mapiritsi awiri a tomato wa chitumbuwa mumtambo wosasunthika wokhala ndi tad (pafupifupi supuni 4) yamafuta a maolivi ndi clove ya adyo wosungunuka. Ikani mchere ndi tsabola kuti mulawe ndi kukongoletsa ndi parsley wodulidwa (zouma, kuchokera mumtsuko ndi bwino). Kutumikira ofunda. Amatumikira 4. Pakutumikira: 49 calories, 31% mafuta (1.7 g; 0.2 g saturated), 56% carbs (9 g), 13% protein (2 g), 2 g fiber.

2. Phikani phukusi la maounces 10 lililonse la broccoli florets ndi kolifulawa oziziritsidwa motsatira ndondomeko ya phukusi, ndikuponya pesto yogulidwa m'sitolo. Amatumikira 4. Potumikira (wokhala ndi supuni 2 pesto): makilogalamu 72, 50% mafuta (4 g; 0.7 g saturated), 38% carbs (7 g), 12% protein (4 g), 4 g fiber.

3. Imani pamalo ogulitsira zakudya ndi kugula painti ya mbatata yosenda. Sakanizani madontho angapo a maolivi osakwatiwa, mchere wambiri, uzitsine wa nutmeg ndi tsabola watsopano wakuda musanatumikire. Shhhhh! Amatumikira 4. Pa kutumikira (ndi 1/2 supuni ya mafuta): 117 zopatsa mphamvu, 39% mafuta (5 g; 1.2 g odzaza), 54% carbs (18 g), 7% mapuloteni (2 g), 2 g fiber.

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