Kana iwe wakambogara uchidya mazai ega kana zviri pachena kubva kune chinga kana kuti yakazununguka kubva muchikwama, zvimwe iwe hauna kumbofadzwa nemamanda emala. Izvi zvinotapira, asirygia mazai aya anokwanisa kugadzirwa kubva kumabhandi akachengetwa kana mazhenje, asi ipai muchero wekamuti unovarova mucheki.
Ichokwadi, iyo mafuta nekamu anogona kuwedzera mamwe makoriki (iwe unogona kushandisa mubatsiri wetirota uye / kana kuti chigadziri chinotsiva), asi iwe ucharamba uine mimwe yemichero yembiya yakagwinya. Izvozvo ndezvokuti mazai aya anoremerwa nefiber, iyo yakanaka pakuderedza cholesterol nekugadzirisa shuga dzeropa.
Izvi zvinokonzera mazai aya inzvimbo yakanaka kune imwe yezvokudya zvekuSouth. Edza ivo uye iwe haungatombodi kutsvaga mahara.
Zvamunoda
- 16 ounces echando yevana vana mahairi
- Zvingasarudzwa: 1/2 kusvika 1 kiashuga shuga
- 1/2 mukombe kusvika 3/4 mukombe wakadzvanyira kamu
- 1 1/2 kusvika ku 2 mashuputa bata
- Munyu uye chitsva
- pasi pepisi tsvuku , kuravira
Nzira Yokuita Izvo
- Ikai mazai enyama mukubikira mvura yakarungwa sezvinorayirwa pahomwe. Kana ukashandisa mahagi anokonzerwa nemakwenzi, haufaniri kuwedzera munyu.
- Wedzera shuga (kana uchishandisa) kumvura yekubika.
- Shambai mahairi zvakanaka. Panguva ino, nyemba inoramba ichipisa.
- Wedzera kamuti uye mafuta kune nyemba inopisa. Ivira uye uwedzere munyu uye pepper sezvaunoda.
- Shandisai mahesheni achidziya.
Kusiyana
Imwe nzira yekushandira nyemba ndeyekugadzirisa sekuti recipe inotaura, asi vobva vabibika mu cream kamuti kuti vaite bhinzi greyatin.
Kana iwe ukaita izvozvo, iwe unogona kuwedzera kuwedzerwa kwezvokudya uye kuisa spray navo nemafuta mashoma kana kuti dab pane mamwe marara kuti uite crispy kupera pamusoro pebhinzi.
Zvimwe pamusoro pezviyo zveLima
Iyo inozivikanwawo se "bhinzi bhinzi," mazai enyama ane bhuti-kufanana nekugadzira uye kunakidza kwakashata kwakasiyana. Aya mazai akareba akareba akaine pod yakafukidzwa iyo inowanzo yaka ruvara asi inogona kuuya mune dzimwe mhando dzakadai sedzisvi, zveruvara, kana chichena.
Mukombe wemwana wakabikwa inotakura mapepa mu 15 gramu emuprotini uye inokupai 24 muzana yekurudziro yezuva nezuva yesimbi. Vane magiramu 14 e-fiber uye vane simba guru remagesium.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 202 |
| Total Fat | 4 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 9 mg |
| Sodium | 63 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 8 g |
| Protein | 10 g |