- Mapuloteni 46.9 g
- Mafuta 4.5 g
- Zakudya 13.5 g
Nyanja zam'madzi ndi nsomba yokoma kwambiri. Amayamikiridwa ndi aliyense - gourmets, asing'anga, ndi akatswiri azakudya. Nsombayi imasiyanitsidwa ndi mtundu wowala wa pinki wa masikelo (chifukwa chake amatchedwanso wofiira) ndi scallop wokhala ndi minga yakuthwa kumbuyo.
Nyama ya nsombayi ndi yamtengo wapatali komanso yopatsa thanzi. Lili ndi mchere, mavitamini, mapuloteni, amino zidulo, mafuta athanzi ndipo nthawi yomweyo - ma calories ochepa. Pamalo amodzi oyambira kunyanja mungapeze pafupifupi zofunikira zonse za tsiku ndi tsiku monga: magnesium, phosphorous, calcium, ayodini, ayodini, mkuwa, chitsulo, potaziyamu, sulfure, chromium, cobalt, manganese. Ngati tikulankhula za mavitamini, ndiye kuti "zilembo" zonse zamankhwala zimapezeka munyanja - mavitamini A, B, C, D, E ndi niacin.
Chifukwa chakuti nyanja zamchere zimakhala ndi omega-3 acid, zimalimbikitsidwa kwa iwo omwe ali ndi cholesterol yambiri ndipo amakhala ndi vuto la atherosclerosis. Chifukwa cha kuchuluka kwa ma antioxidants, mabass am'madzi amalepheretsa hypoxia, ndipo kugwiritsa ntchito nthawi zonse imagwiranso ntchito ngati mphamvu yobwezeretsanso.
Kutumikira Pachidebe: Kutumikira 2.
Gawo ndi tsatane malangizo
Nyanja yofiira imapezeka mosavuta m'masitolo. Amakonda kugulitsidwa achisanu m'mitembo yopanda mutu.
Pali maphikidwe ambiri opangira nyanja. Nsombazi zimatha kutentha, kuphika mu uvuni kapena yokazinga. Palinso maphikidwe a msuzi wapanyanja. Koma mosasamala njira yomwe yasankhidwa ndi njira yophika, nsomba zidzakhala zokoma kwambiri. Zakudya zochokera kunyanja zofiira zimatha kutumikiridwa bwino kwa alendo komanso patebulo lokondwerera.
Lero menyu athu akuphatikiza mabass oyenda munyanja. Chinsinsicho chimagwiritsa ntchito zosakaniza zochepa, koma zotsatira zake ndi kulawa kwake ndizabwino kwambiri.
Gawo 1
Ngati nsomba yayamba kuzizira, ndiye kuti muyiyese msanga. Muzimutsuka pansi pa madzi ozizira. Dulani zipsepse ndi michira ndi lumo kapena mpeni wakuthwa. Samalani, nsombayi ili ndi mafupa akuthwa kwambiri muzipsepsezo. Ngati pali zotsalira zamkati, m'matumbo, dulani makanema onse amdima. Sanjani nsomba. Ndizotheka kuchita izi pansi pamadzi. Izi zithandiza kuti mamba asamwazike kukhitchini.
Gawo 2
Pezani chidutswa chokwanira chophika. Ikani nsomba, pamwamba ndi soya msuzi. Mutha kuwonjezera zonunkhira zomwe mumakonda. Ikani mphero ya mandimu pa nsomba iliyonse. Madzi a mandimu amangotulutsa mbaleyo ku fungo lowala la nsomba, komanso kuwapatsa fungo labwino komanso kukoma. Lembani zojambulazo mu envelopu yolimba kuti madzi asatayike pa pepala lophika mukamaphika.
Gawo 3
Ikani nsomba zokutidwa ndi zojambulazo pa pepala lophika ndikuyika mu uvuni wokonzedweratu mpaka madigiri 200. Kuphika kwa mphindi 20-25. Tsegulani zojambulazo patangotsala pang'ono kuphika, izi zimapatsa nsombazo kutumphuka kwa golide ndi crispy.
Kutumikira
Gwiritsani ntchito mbale yophika yotentha mu mbale zogawana. Onjezani masamba omwe mumawakonda, ndiwo zamasamba, kapena mbale ina iliyonse yomwe mungasankhe. Pazakudya za nsomba, mpunga wophika, bulgur, quinoa, ndi masamba aliwonse abwino.
Sangalatsidwani ndi chakudya chanu!
