Iwe unogona kushandisa zvakanyanya mishonga chero ipi zvayo yaunoda, panzvimbo yeiyo inoratidzwa pano, izvo zvinoita kuti iyi ive nzira yakanaka yekushandisa hafu boka rechinhu chakasara kubva kune imwe kero. Mimwe miriwo, yakafanana neRomaryary, inowedzera, saka iva nechokwadi chekutora sezvaunofamba, uye yeuka kuti iwe unogona kuwedzera nguva dzose. Makwenzi akaomeswa haazoshandi zvakanaka mundiro ino, iyo inonyanya kusimbisa iyo mavara matsva emuriwo.
Iwe unogonawo kushandisa dzimwe mbeu, kubva kune dzimwe ruzivo kusvika kune quinoa, panzvimbo ye rice. Uye iwe unogona kubudisa zvigunwe zvinyoro uye kushandisa chero imwe yeiiii, kana zviputi, shallots, kana kunyange garlic - zvakare negarisi iwe unoda kushandisa imwe shoma shoma. Muchidimbu, ichi chikafu chinokwidza-kureka, kuti kukurudzire kuti uite mishonga yako-yegorosi inyanzvi. Ini chaizvoizvo ndakauya nechinhu ichi chose kuti ndishandise kupfeka kwandainge ndagadzira mamwe mazai emapusi!
Zvamunoda
- ¼ mukombe inowedzera mhandara yemafuta emuorivhi
- ¼ mukombe wakatsvaira tsvuku yeiiii
- ¼ mukombe mutsva parsley mashizha, akachekwa
- Supuni 1 yakasimwa basil yakachena
- 2 makapu akabikwa mupunga muchero, inodziya kana kutonhorera
Nzira Yokuita Izvo
- Muchigadzirwa chekudya, pamwe nemafuta emuorivhi, onion, parsley, basil, munyu uye pepper, uye kusveta kusvikira musanganiswa (iwe unogonawo kuita izvi neruoko, tongedza zvose zvese zvakanakisa sezvamunoda, uye uzviunganidze pamwe chete mu ndiro).
- Isa risi muhomwe yakakura uye uwedzere mishonga yekugadzira. Itai kuti musanganise zvakanaka, uye mushumire ushamwari kana kutonhora.
Chii chinonzi rice nevhu jisi?
Iyi yose mupunga mucheka ane unyanzvi unovhenganisa uye unofadza, unocheka.
Yese yezviyo bhandi jisi inogadzirisa kunze kwebhandi yakasara (kunyange iyo inobviswa) ine fiber uye michi-michi yakasimba, ichiita kuti ive yakaderera mumafuta, yakakura mune fiber, uye huwandu hwakawanda huri nani hunosiyana nemucheka mutsvuku. Murairi weBruce ndeyeuyo wose uye akafuma mu magnesium, phosphorus, selenium, thiamine, niacin, vitamini B6, uyewo unhu hwakanaka hwemanganese.
Iwe unogona kushandisa rizi rakasvibirira zvakafanana nenzira yaunoshandisa mucheka mutsvuku, ingoziva kuti ine nguva refu yekubika, saka shandura zvakakodzera. Edzai jisi rakasvibirira mumapirafesi, masviti, mutsvuku-akaomeswa mucheka ndiro uye zvekare sechinhu chekutanga che curries, chilies, maharisheni ndiro, mazamu, nezvakadaro. Risi yakabikwa yakagadzirwawo inogona kushandiswawo muhomwe yehudhi, uye mukubika kwezvinomera, chinhu chikuru chokufunga pamusoro apo iwe unoda kuwedzera burger, meatballs, kana nyamaloaf.
Zviyo zvemazuva uye zvidimbu zviduku zvakasvibirira rizere zvinowanikwa, uye zvakare zvinogona kushandiswa nenzira imwechete seyeredhi yavo yakareba yakareba uye yakareba.
Zvingaitwa nevana:
Kunyange vana vaduku vanogona kuvhomora mashizha emiriwo kubva pamatanho, iyo iri basa guru rekishinki kune vaduku vaduku-vaduku.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 355 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Carbohydrates | 50 g |
| Dietary Fiber | 3 g |
| Protein | 5 g |