Iyo nyuchi inononoka ndiyo inokonzera zvakakwana kune utano hwakanaka uye inonaka pane gluten-isina chikamu chemafuta mapeji. Chaizvoizvo, nyemba inowedzera mapuroteni, fiber, zvinonaka uye zvizhinji zvekudya mapeji.
Nyuchi dzinodhura, inonwisa uye dzinowanikwa nyore. Nyemba inowanzoita gluten-asi isina chokwadi chekuverenga mavara pamiti yakakonzerwa uye yakanyorowa. Dzimwe nguva gluten inowedzerwa kumabhandi emaginha semagetsi, uye mishonga yakaoma yenyuchi ndeyevangangodaro vanokonzerwa nekuputika-nemafuta ane gluten panguva yekuiswa. Zvichiri nyore kuwana mikana yakawanda yenyuchi dzisina gluten, kunyange michero yehupenyu kana uchida.
Nhairi dzakanaka kune zvose zvinogadzikana uye zvisingasviki fiber. Simba rakagadziriswa rakaratidzwa kubatsira kubata shuga yeropa uye cholesterol. Kusasvibiswa fiber kunogona kubatsira kudzora kuderedza.
Rimwe hafu yekapu inoshandiswa yehairi yenyuchi ine 8 gramu ye fiber, 8 gramu eprotheni, 20 gramu yemakrohydrates uye 0 magamu emafuta. Nyuchi dzakasvibirira inonyanya kukosha ye flavonoids iri mumdima wakaoma webhinzi. Flavonoids ine simba rinorwisa antioxidants iyo miviri yedu inoshandisa kudzivirira kushandiswa kwemasero.
Ita mapeji ako ejira yehairi rimwe zuva risati rashumira kuti uite mavara uye kuti zvive nyore!
Zvamunoda
- 1 15-ounce inogona kusvibiswa nenyuchi *
- 1 15-ounce inogona kuisa nyemba *
- 1 15-ounce zviduku zvinyuchi zvinodyiwa *
- 1 mutsvuku wechinoi (Vidalia kana Walla Walla - akachekwa zvishoma)
- 1 duku cucumber (mbeu uye yakanyatsocheka)
- 2 guru stalks celery (yakagadzirwa zvakanaka)
- Nokupfeka:
- 1/4 kapu yakawedzera-mhandara mafuta omuorivhi
- 2 tablespoons apple cider vhiniga
- 1 kipuni tsuba shuga (kana kuti sweeten kuvira neyakada iwe stevia chigadzirwa)
- 1 teaspoon yakaoma basil flakes (kana iwe unofarira gluten-isina yakaoma miriwo inochera)
- Dash munyu (kana kuravira)
- Dash pepper (kana kuti kuravira)
Nzira Yokuita Izvo
- Dururirai maharisheni akakonzerwa mumakwenzi mumakona.
- Shamba uye shenesa nyemba nemvura inotonhora.
- Isa gorosi pamusoro pembiro uye usvitse zvakanyanyisa. Kuchera kunobatsira kubvisa sodium yakawanda kubva kumiti yakakodzwa.
- Itai mahairi akacheneswa uye akadirirwa mundiro huru. Wedzera zvakakanyiwa eiii nemucucumber.
- Sakanidza kupfeka zvinoshandiswa mune imwe yakabikwa.
- Ipai hushani nekupfekedza uye simbisai kupfeka.
- Dhavhara uye firiji usiku hwose kuti zvive zvakanakisa.
* Cherechedza: Unogona kubvisa mahairi ako aunoda pane zvese zviri pamusoro apa
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1089 |
| Total Fat | 18 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 11 g |
| Cholesterol | 0 mg |
| Sodium | 110 mg |
| Carbohydrates | 178 g |
| Dietary Fiber | 53 g |
| Protein | 61 g |