Bhodhoro rewaini rinoshandiswa rinogona kushandura chikafu chinenge chikafu kana chidimbu chesaumoni muchikafu chekudya chaiye ... uye kana havasi vose vari patafura mutsi wa mushroom , iwe unogona kungoipfuura uye urege mumwe nomumwe achivatora kana vachida . Izvo zvikavewo zvepamusoro pamusoro pegurger (nyuchi, salmon, turkey, veggies, chii iwe), kana imwe yakagadzirwa nepolenta. Makirogiramu maviri emawaini angaita seakawanda, asi anowira pasi zvakanyanya paanobika. Iva iyi muhomwe huru, saka inotonhora zvakasvibiswa panzvimbo yekupisa.
Itai izvi mumupunga pilaf kuti muve nehodhi yezuva rakanaka, kana kuti muaikanda nefroro yakagadzirwa kana quinoa.
Zvamunoda
- 1 tablespoon mafuta omuorivhi
- 1 pound mushroom (chero ipi zvayo yakagadzirwa, yakatswa)
- 1/2 teaspoon garlic (
- minced)
- Kosher munyu kunonaka
- Pirasi yakasvibira kuti inveve (inobva pasi)
Nzira Yokuita Izvo
- Pisa moto wakakura kwazvo pamusoro pepakati yakanyanya kupisa. Wedzera mafuta, zvino mushwa uye garlic, nguva nemunyu uye pepper, uye songa kwemaminitsi gumi kusvikira mvura yakasviba uye mushwa yashanduka yakasvibiswa.
- Gara uye gadzirisa nguva, uye ushangu.
Vanhu kazhinji havafungi nezvehowa semugove wakanaka wezvokudya, asi izvi ndizvo izvo vanhu vari kuMushroom Council vanofanira kuti:
Mushonga inopa huwandu hwemaminera anokosha, akadai sevhitamini D uye potassium (8%), iyo miviri yedu inoda kuti iite zvakanaka.
Mbeu ndiyo chete inokonzerwa ne vitamine D munharaunda yemichero uye imwe yezvishoma zvisati zvasimbiswa zvokudya. Vitamini D inobatsira kuvaka nekuchengetedza mapfupa akasimba nekubatsira muviri kuti uwane calcium. Uyezve, inobatsira nesero kukura, neuromuscular uye immune function, nekuderedza kwekuvhiringidza.
Mushonga ndeimwe yenzvimbo dzakasvibiswa sedenienium, mineral inobatsira maitiro ezvirwere mumuviri kuti aite zvakanaka.
Mushonga inzvimbo yakanaka yevhithamini B, sa riboflavin uye niacin, iyo inopa simba nekuputsa mapuroteni, mafuta uye makhahydrates. Riboflavin inobatsira kuchengetedza masero matsvuku eropa, asi niacin inokurudzira ganda rakagwinya uye inobatsira zvirongwa zvekudya uye zvirwere zvinoshanda zvakanaka.
Potassium inokosha inoshandiswa mineral inobatsira mukuchengetedza kwemazuva ose mashizha uye mineral balance, chinhu chikuru chekutonga ropa. Inobatanidzwawo pakuita mishonga yakasimba nemasumbu, kusanganisira moyo, kushanda zvakanaka. Mhando dzakasiyana dzehowa dzinenge dzakasiyana-siyana zve potassium, saka chengetedza mhando dzakasiyana-siyana kuti uone kuti ndeupi mupfumi, kana iri chikafu iwe unotarisa kuti uwedzere mukudya kwako.
Kune dzimwe nzira dzinofadza dzekuwana chikafu chehowa , edza Mushroom, Caramelized Onion uye Feta Frittata , Chicken neMushroom muCream Sauce, kana Leek, Mushroom uye Goat Cheese Quiche.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 38 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 212 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Protein | 2 g |