Pasitala ndi tsabola, zukini ndi tchizi - Chinsinsi chokhala ndi chithunzi, momwe mungaphikire bwino * Crossfit

Pasitala (buckwheat kapena tirigu wathunthu) - 250-300 g
Mafuta kapena maolivi - poyikira
Mbalame zakuda zakuda - kulawa
Zukini (zazikulu) - 1 pc.
Mchere wouma kuti mulawe
Tchizi kulawa

Mapuloteni 3.3 g
Mafuta 7.1 g
Zakudya 19.9 g

Chinsinsi chosavuta ndi zithunzi ndi magawo pakupanga pasitala wazakudya ndi tsabola, zukini ndi tchizi mu poto.

Kutumikira Pachidebe: 2-4 Mapangidwe.

Gawo ndi tsatane malangizo

Pasitala Wamasamba ndi chakudya chokoma komanso chokhutiritsa chopangidwa ndi pasitala yambewu yonse komanso mafuta a m'mafupa. Pofuna kuti mbaleyo ikhale yopepuka, muyenera kusintha batala ndi mafuta a masamba. Muthanso kugwiritsa ntchito pasitala ya buckwheat, yomwe imangopatsa mbale chisangalalo chokometsera, komanso kupangitsa kuti ikhale yoyenera kwa anthu omwe amatsata zakudya zabwino komanso zopatsa thanzi (PP).

Sikoyenera kugwiritsa ntchito tchizi mu Chinsinsi ichi ndi chithunzi, kotero ma dieters amatha kudumpha sitepe iyi pokonzekera chakudya kunyumba.

Gawo 1

Konzani chakudya chonse chomwe mukufuna ndikuyika patsogolo panu pantchito yanu. Sungunulani batala, nadzatsuka ndi kuyanika zukini.

Gawo 2

Lembani poto wamkulu ndi madzi ozizira kuti madzi azikhala osachepera kawiri kuchuluka kwa pasitala. Ikani mphika pa kutentha kwakukulu. Madzi ataphika, uzipereka mchere ndikugwedeza. Pambuyo pake, chepetsani kutentha kwapakati ndikuwonjezera pasitala. Kuphika malinga ndi phukusi.

Gawo 3

Dulani maziko olimba mbali zonse za sikwashi. Ngati khungu lawonongeka, dulani mosamala. Dulani masamba m'mabwalo ang'onoang'ono ofanana. Ikani skillet wamkulu pamwamba pa chitofu, onjezerani batala kapena maolivi ndikuyika zukini yosenda. Fukani ndi mchere komanso tsabola watsopano.

Gawo 4

Fryani masambawo pamoto wapakati mpaka pafupifupi kuphika. Zukini iyenera kufewetsa ndikuchepa pang'ono. Sambani madzi ndi pasitala ndikuzitsuka ngati kuli kofunikira.

Gawo 5

Thirani pasitala wophika mu poto wa zukini wokazinga, sakanizani bwino ndikuzimitsa pamoto wochepa kwa mphindi 2-3. Lawani mbaleyo ndi kuwonjezera mchere ndi tsabola ngati kuli kofunikira.

Gawo 6

Tumizani mbaleyo papepala lathyathyathya. Dulani tchizi cholimba kuti chikhale chowonda. Fukani pasitala ndi tchizi.

Gawo 7

Zakudya zokoma zophika ndi masamba opanda nyama zakonzeka. Tumikirani mbale yotentha, mutha kukongoletsa ndi zitsamba zatsopano. Sangalatsidwani ndi chakudya chanu!