Tsabola wokazinga ndi nandolo - masamba omwe amapezeka mwachangu ophika mu poto

Nandolo ndi nandolo zimaphika mwachangu kwambiri komanso mophweka. Kuphatikiza kosangalatsa kwa nyama kapena nsomba, kapena chakudya chabwino komanso chopatsa thanzi monga masamba 🙂 Ngati mukufuna kupangitsa kuti chikhale chosangalatsa, mutha kuchinya ndikuwonjezera bowa.

Zosakaniza

• 400 g nandolo yozizira;
• 100 ml ya msuzi wamasamba;
• 2 tomato;
• Tsabola 1;
• 1 mutu wa anyezi;
• Supuni 1 ya phwetekere;
• Supuni 1 ya mafuta;
• paprika;
• mchere ndi tsabola.

Kuchuluka kwa zosakaniza pa Chinsinsi cha Carb chotsika ndi 2 servings. Kukonzekera kumatenga pafupifupi mphindi 10. Nthawi yophika - wina mphindi 15.

Mtengo wazakudya

Zakudya zopatsa thanzi ndizofanana ndipo zimawonetsedwa pa 100 g ya chakudya chochepa kwambiri.

Njira yophika

1. Sendani anyezi, odulidwa mu ma cub. Sambani tsabola, chotsani njere zake ndi kuwaza bwino. Ikani nandolo m'madzi otentha kwa mphindi 5, ndiye madziwo.
2. Wotani supuni ya mafuta a azitona mu poto ndikuwotcha anyezi ndi tsabola adayikamo mpaka anyezi atayamba kuonekeratu.
3. Onjezani phala la phwetekere ku poto, mopepuka mwachangu, kenako mphodza ndi msuzi wamasamba. Onjezani nandolo, nyengo kuti mulawe ndi paprika, mchere ndi tsabola.
4. Pamapeto, onjezani tomato ndi sauté mpaka atenthe. Zabwino.

Kukhazikitsa Carbulo Kwochepa

Ambiri nthawi zambiri amakangana ngati nandolo angagwiritsidwe ntchito pazakudya zotsika mtengo. Mwa zina, vutoli lili mu kuchuluka kwa mitundu ya pea yomwe ikupezeka, ndipo gawo lina, pakusintha momveka bwino kwa zinthu zazikuluzikulu zazikulu za macro - chakudya. Pali mitundu yoposa 100 ya nandolo, yomwe, ngakhale imakhala yofanana muzakudya, sizili zofanana.

Nandolo nthawi zambiri ndimakhala ochepetsetsa kwambiri, otsika-carb.

Pafupifupi, kuchuluka kwa chakudya cham'magazi kumayambira 4 mpaka 12 g pa 100 g ya nandolo. Popeza nandolo sizimangokhala ndi zochepa zopatsa mphamvu, komanso mavitamini ndi michere yambiri, itha kugwiritsidwa ntchito kwambiri mu chakudya chopanda "carbohydrate".

Kuphatikiza apo, ilinso ndi ma amino acid ofunikira omwe thupi sangathe kudzipanga lokha, koma lofunikira kwambiri. Mwachidule, nandolo ndi chinthu chofunikira komanso chopatsa thanzi chomwe chitha kupezeka muzakudya zama carb zochepa.

Kupatula pano kungakhale chakudya chochepa kwambiri cha carb, kapena malingaliro, monga kukana miyendo yonse.