Nutrition Highlights (pakushanda)
Maoriro - 241
Fati - 13g
Carbs - 18g
Maprotheni - 18g
Nguva Yese 5 min
Prep 5 min , Cook 0 min
Kushumira 2
Ndiani anoda chingwa kana iwe ukwanisa kushandisa yako yakagadziriswa tayadhi muhomwe yewacado uye unokohwa mishonga inopesana ne-oxidant? Heino chikafu chinonaka chinochekwa cheshuga chinoshandiswa mune ndiro yezvokudya.
Ichi chibereko nemuti yakazara saladi yakazara zvakare ne antioxidant-rich curry powder. Curry powder inobatana nemafuta akawanda, kusanganisira turmeric (iyo inopa ruvara rwemaruva), coriander, ginger, kumini, fenugreek, sinamoni, pepper yakasviba, nezvimwewo. Mune mamwe mazwi, ndeyani uyo anonzi antioxidants uye ane simba anopesana nezvinopisa zvinonhuwira.
Tuna ine mafuta ane omega-3 ane utano hwakanaka , iyo inobatsira kuchengetedza masero ane utano uye hydrated. Iyo ndiro inoshandiswa nehafu yewacado, iyo inowedzera simba rinorema rekuchengetedza kudya pamwe chete nefiber kuitira kuchengetedza shuga yako yeropa yakadzikama.
Zvimwe
- 2 tablespoons 0% plain Greek yogurt
- 4 maspuniki apulo cider vhiniga
- 1 teaspoon curry powder
- 1/4 teaspoon munyu
- 1 mashizha emasinamonioni
- 5-ounce inogona kumira yakachena albacore, yakanatswa uye yakasvibiswa
- 1/4 mukombe yakanyatsonaka daroti karoti
- 4 masupunikipu akachekwa makhesi
- 2 tablespoons inenge yakabikwa mazambiringa
- Supuni 1 yakatsvuwa yakatsvuka anyezi
- 1 yepaccado avocado, yakatswa muhafu uye mbeu yakabviswa
- 2 masupunikidzi akaparadzwa parsley
Kugadzirira
1. Muhomwe yakasvibirira whisk pamwe yogurt, vhiniga, curry powder, munyu, uye sinamoni.
2. Wedzera tuna uye tonyora kuti ufukidze.
3. Wedzera karoti, cashews, mazambiringa akaomeswa, eiii, uye parsley uye simbisai kubatanidza.
4. Nyora hafu yekusanganiswa muhafu imwe neimwe yewacado, zvichibvumira kupfuurira kuputika kumativi.
5. Shandisai avocado neforogo apo iwe unodya tuna tuna salad, uchinakidzwa zvishoma nekurumwa kamwe.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Zvinyorwa zvinokonzerwa nemarnuts , mbeu dzomupuru, kana mbeu yezuva.
Shandura mumakungwa apricots kana kuti cranberries panzvimbo yemaizambiringa. Edzai mukaka wekimini panzvimbo yehuta yakakonzerwa nemakwenzi., Kana kuti yezvokudya zvezvinomera zvinoshandiswa mu mashed firm tofu panzvimbo yehuna. Uye kana iwe usati uri fan of avocado kana usina imwe chete, kuzadzwa kunoshanda pamwe chete muhaturo yakatsveneswa hafu pane nzvimbo ye avocado.
Kubika uye Kushumira Mazano
Pamusoro nekunyura kwechizi uye shura kusvikira wanyunguduka nokuda kwe "tuna melt" version. Iwe unogonawo kubika pamusoro pekubika zviyo zvakakwana (kufanana nequinoa kana mupunga womusango) kune yakawedzerwa ma carbohydrates akaoma uye zvishoma zvefiber.