Mafuta onunkhira sikuti amakomera, komanso mankhwala abwino. Mafuta a Omega-3 ndi abwino kwa cholesterol metabolism ndipo amachititsa mitsempha yamagazi yathanzi.
Mapuloteni amawonjezera kuyaka kwamafuta ndikupereka amino acid tyrosine, yomwe imaswa mpaka norepinephrine ndi dopamine ("mahomoni achisangalalo"). Ndiye chakudya choyenera chopatsa thanzi, chokhala ndi carb zochepa ndikuyamba kuyaka mafuta.
Zosakaniza
- mafuta ena a azitona;
- Anyezi 1 yaying'ono;
- 2 nsonga;
- 150 magalamu a nsomba zonunkhira;
- 80 magalamu a tchizi tchizi;
- Mazira 6;
- Mapuloteni 8
- mchere ndi tsabola kulawa;
- Supuni zitatu zamkaka;
- 1 supuni kirimu 12%.
Zosakaniza ndi za 6 servings. Nthawi yophika imatenga mphindi 40.
Kuphika
1.
Preheat uvuni mpaka madigiri 180 (mawonekedwe opangira). Thirani mafuta pang'ono azitona mu poto ndikuyika kutentha kwapakatikati.
2.
Tengani mpeni wakuthwa. Sendani anyezi ndikudula m'magulu ang'onoang'ono. Bwerezani ndi shallots ndi mwachangu 2 mitundu ya anyezi kwa mphindi 2-3 mu poto ndi mafuta pang'ono azitona mpaka momveka.
3.
Pomwe anyezi ndi ndevu ndizokazinga, timaphika nsomba. Dulani nsomba yanu yosuta mu zidutswa pafupifupi 0.5 cm, kenako onjezani mchere ku poto wa anyezi. Tsopano yikani mchere ndi tsabola komanso mwachangu kwa miniti ina. Sanjani mchere mosamala, monga salimoni ndi mchere wambiri. Ndekha, sindidzathira mchere.
4.
Mphindi ikatha, chotsani poto pamoto ndi kuwuyatsa. Phatikizani mkaka, batala, mazira ndi azungu azira mu mbale ina ndi whisk. Zonse zikasakanizidwa, onjezerani tchizi.
5.
Tsopano mufunika mitundu isanu ndi umodzi ya ma muffin kapena kuphika. Phatikizani mafomuwo ndi mafuta a maolivi ndikuyika salmon yosuta mkati mwake. Ngati mumagwiritsa ntchito nkhungu za muffin, ndibwino kugwiritsa ntchito silicone. Simufunikira kuti muwaphimbe.
6.
Thirani kusakaniza kwa dzira mu nsomba. Kuphika mu uvuni kwa mphindi 25 pa madigiri 180 mumachitidwe ophatikizira.
Chakudya chokonzeka
7.
Chotsani mbaleyo mu uvuni, kuwaza ndi parsley ndikutumikira. Zabwino!
