Ichi chikafu chinonaka chepungu chinoita kuti zvive zvinonaka uye zvine mavara kune zvingwa zvezuva nezuva. Inogona kuendesa mberi kukuru kune ndiro inopisa yemuchero kana chibiki chakabikwa kwechinhu chinodarika chekugumburwa .
Nokuda kweiyo nzira, unokwanisa kushandisa yako mashed pumpkin kana makedheni pumpkin puree. Izvi zvinogona kunge zvakanaka kushandisa jack o'lantern yako kana iwe uchida kuisa mu greki yegorofu kuti ugadzike uye uite. Ona ruzivo rwehuni inopisa purkin puree kana iwe uchida kufamba nenzira iyo uchitanga nehupu yose.
Imwe mukombe wekatsva, sekubatanidzwa muchingwa ichi chechingwa, ine 171 muzana yehuwandu hwezuva nezuva hwevhitamini A, pamwe chete ine vitamin C. Unenge uchiwedzera chikafu chakanaka kune chingwa chako chechingwa. Hapana zvinonhuwira zvakabatanidzwa mune ino repepeti, naizvozvo haisi chingwa chepukwe chinodyiwa chingwa. Kana iwe uchida kusanganisira zvimwe, ndizvo zvaunosarudza.
Iwe unogona kufara chingwa chako chepukeni chakakanyiwa nehotela kana margarine kana pachena. Mukuwedzera kune kunakidzwa nayo nechili, soup, kana stews, edza iyo inodyiwa chikafu chekudya kwemanheru. Inofanira kuva inonaka nemafuta eaple uye mamwe mavara anochengeterwa. Iyo haina zvayo zvinonhuwira, saka ichatarisa pane yeiyo mavara.
Zvamunoda
- 1/2 kapu uye 2 mashupukisi mukaka (5 ounces)
- 1 mukombe mashed pumpkin (kana makedheni pumpkin pure)
- 4 makapu chingwa choupfu
- 2 tablespoons oiri yemafuta
- 2 tablespoons shuga
- 1 1/4 maaspuni munyu
- 2 1/4 maaspuni anoshanda mbiriso yakaoma
Nzira Yokuita Izvo
- Wedzera zvese zvinoshandiswa maererano nehuwandu hwemagetsi ezvokudya zvako, uye zvisingagadziri kuva iri kurongeka pane zvakasanganiswa mazita pamusoro apa.
- Shandisa chigadziko chichena chichena, kupenya kwechiedza.
- Zvimwewo, kana iwe uchida kushandisa nekukurumidza purogiramu yako yemashini yemagetsi, shandisa maaspuni 3 echinhu chekukurumidza / nekukurumidza uye sarudza midzi yakakura.
- Rega mishonga yako iite chinhu chayo uye unakidzwe nechingwa iyo yakagadzirira.
Mazano
- Chigadzirwa chako chechingwa chichave nechirongwa chakanaka chekuwedzera zvigadzirwa, izvo zvinodiwa kuchengetedza mbiriso kubva kune mvura uye munyu kusvika panguva yakakodzera. Mutemo mukuru ndewekuwedzera izvo zvinotanga kushandiswa, zvino zvinopisa zvakaoma, uye pakupedzisira, kuwedzera yembeu yekupedzisira. Izvi zvicharamba mbiriso isati yakwaniswa kusati yasvika panguva yakakodzera mumhepo.
- Zvingwa zvechingwa zvine zvigadziro zvezvokudya, uye nekuda kwemukirayi uyu, unofanirwa kusarudza chingwa chakachena kana Basic. Haasi yega yega yemashini yemakina ine magira. Avo vanoita vachawanzove neChiedza, Medium, uye Nerima, nechinangwa chiripo chiri pakati. Nokuda kwekamukira iyi, zvakanakisisa kuisa kuChiedza.
- Chigadzirwa chako chechingwa chichave nechirongwa chakanaka chekuwedzera zvigadzirwa, izvo zvinodiwa kuchengetedza mbiriso kubva kune mvura uye munyu kusvika panguva yakakodzera. Mutemo mukuru ndewekuwedzera izvo zvinotanga kushandiswa, zvino zvinopisa zvakaoma, uye pakupedzisira, kuwedzera yembeu yekupedzisira. Izvi zvicharamba mbiriso isati yakwaniswa kusati yasvika panguva yakakodzera mumhepo.
- Zvingwa zvechingwa zvine zvigadziro zvezvokudya, uye nekuda kwemukirayi uyu, unofanirwa kusarudza chingwa chakachena kana Basic. Haasi yega yega yemashini yemakina ine magira. Avo vanoita vachawanzove neChiedza, Medium, uye Nerima, nechinangwa chiripo chiri pakati. Nokuda kwekamukira iyi, zvakanakisisa kuisa kuChiedza.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 226 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 3 mg |
| Sodium | 1,095 mg |
| Carbohydrates | 28 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |