Nutrition Highlights (pakushanda)
Maoriro - 138
Fati - 7g
Carbs - 11g
Protein - 8g
Nguva Yese 25 min
Prep 5 min , Cook 20 min
Kushumira 2 (1/2 mukombe mumwe nomumwe)
Apo rinouya pazai yehadhi, chidimbu chemaitiro chinoda mazai, mayonnaise, uye kwete zvakawanda zvakanyanya. Zvizhinji mapeji zvinosanganiswa munenge hafu yekapu ye mayo, inopa anenge magalamu makumi mana emafuta akazara.
Kune avo vanoda kuderedza LDL yavo yeCholesterol, American Heart Association inorayira kukanganisa mafuta akazara kusvika kumazana matanhatu emakori ekara (iyo inenge 13 gramu yemafuta akazara kana iwe uchidya makirogiramu 2 000 pazuva ). Zvakaoma kuchengeta nhamba yemari yakakwana. Kazhinji kuedza kudya kwemazuva ese akazara nemiriwo, maonda mapuroteni, zviyo zvakakwana , uye marumisi anobatsira.
Iyi kero yehadhi yehadhi ine nani kwauri pakuti inotakura muzvigunwe zvishanu zvakatemwa uye miriwo inotapira pamwe chete neyayonnaise yakakwana kuti iite yakanaka uye inofadza, asi isingaremi. Pakupedzisira iwe unongotora 2 gramu emafuta akazara pahushandi uye zvimwe zvinonhuwa kupfuura iwe zvaunenge uchida.
Zvimwe
- 2 mazai makuru, akaoma-akabikwa uye ari pakati pezvokudya
- 2 miviri yakakodzwa, yakabikwa uye yakasvibirirwa yakasvibiswa
- 1 chimedu chakakura, chakasara chiduku
- 1/4 mukombe gorosi peas
- 2 tablespoons cilantro, minced
- 2 tablespoons itsva dill, minced
- 1 tablespoon e-fat-mayonnaise
- 1/4 teaspoon munyu
- 1/8 teaspoon pasi pasi pepuru
Kugadzirira
- Itai zvose zvinoshandiswa mumidziyo yepakati uye musanganise pamwe chete. Chill usati washumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kuvhara nyore nyore dill kana cilantro mune ino kamukira, asi opt kuchengeta imwechete uye kaviri muyero kana ukasiya imwe-mashomanana mashomanana mashomanana anopa kuve kwakanaka uye kunakidza kudiro.
Gurugiti yeGreek inowanzoputirwa mumayonnaise senzira yekuderedza mafuta uye kuwedzera mapuroteni.
Iwe unogona kuchinja mukati mawo kana uchida, asi cherechedza kuti kuve nekugadzirwa kuchave kwakasiyana kusiyana nekutarisirwa. Uye usanetseka zvakanyanya pamusoro pekushandisa mayonnaise muhope yakagadzirwa neklesterolori-iyo imwe chete yepuniki, uye uri kuwana miriwo pamwe chete nayo.
Kubika uye Kushumira Mazano
Shandisai jira rehadhi sechidimbu chechidimbu, kana kuti kuite muchikafu kuburikidza sechitsuwa chekuzadza, sezvaunenge uchida jira rehadhi.
Kuti uchengetedze kubika uye nguva yekuchenesa, kubika mazai uye karoti pamwe chete muhari imwe duku. Mazai anofanira kunge akaitwa zvakanaka-akabikwa kwemaminitsi anenge 16 kusvika ku17-uye iwe unokwanisa kukwanisa kubvora karoti nemaforogo asati abvisa kubva mumvura.
Kunyange mazai nemarroti ari kubika, munogona kugadzirira cilantro, dill, uye mapu. Bvisai muchero wakasvibirira wepamusoro zvakanyanya sezvinobvira zvose uye mushure mekunge tanyura mucheka kuti usabvisa mvura yakawandisa muhodhi yekupedzisira. Iwe unogonawo kubvisa zvidimbu zvakasimwa necheputi pepape kuti uwane huwandu hwemunyoro.
Kana uri kushandisa peas ekakani, iwe hausi kuzoshandisa zvose zvinogona. Chengetedza zvakasara mumudziyo wakasimba-uye uzvishandise kuita mamwe mapeji mukati mevhiki. Edza
- Iva nemiti yemichero quinoa saladi : iyananidzai peas ne quinoa yakagadzirwa uye zvinonaka zvemwaka.
- lemon uye dill zvakagadzirwa zucchini saladi : kukanda mapepa nemaprotein-rich black nyemba uye lemmon dill kupfeka.
- chicken fried rice nechitsvaga tsvina yemhashu : inakidzwe iyi yakaisvonaka yakabikwa ruvara rutsvuku uye veggies dish, izere mumaminitsi makumi matatu.
Pakupedzisira, dhaka inosara dill uye cilantro nekuputira zvitubu mumvura yepurasitiki uye kuisa muhomwe yepurasitiki mufriji.