Nsomba ndizabwino kwambiri ndipo zimakhala ndi mapuloteni ambiri. Kutengera ndi mitunduyi, mpaka magalamu 20 a mapuloteni pa magalamu 100 atha kukhalapo. Chifukwa chake, mafuta am'madzi amadzaza bwino, komanso amathandizira kagayidwe kazachilengedwe. Kuphatikiza apo, nsomba ndi imodzi mwazakudya zabwino zomwe zimakhala ndimafuta a omega-3 acid.
Pazakudya zama carb ochepa, muyenera kuphatikiza nsomba pamenyu, makamaka mitundu yamafuta. Ndikofunikira kuyang'anira chidwi cha malonda. Bwino kugula zosankha zokwera mtengo kwambiri. Izi zikuthandizira kukoma kwa chomaliza mbale.
Kuphatikiza ndi zosakaniza zingapo, chakudya ichi cha kokonati chidzakhala chosangalatsa kwambiri kwa iwo omwe amatsata zakudya zama carb otsika ndikukhala ndi moyo wathanzi.
Zosakaniza
- 200 magalamu a nsomba ya salimoni;
- 40 magalamu a masamba a coconut;
- 50 magalamu a tchizi tchizi;
- 100 ml ya mkaka wonenepa wa coconut;
- Supuni 1 ya ufa wa kokonati;
- 2 zukini;
- 2 tomato;
- Dzira 1
- mchere ndi tsabola;
- ena a parsley;
- kokonati mafuta posenda.
Zosakaniza ndi za 2 servings. Kuphika kumatenga mphindi 30.
Kuphika
1.
Sambani filimu ya nsomba pansi pa madzi ozizira, ndikupukuta ndi thaulo la pepala ndikudula zidutswa zochepa kwambiri. Ikani dzira, coconut, ufa, tchizi tchizi, mchere pang'ono ndi tsabola m'mbale ndi kusakaniza bwino. Onjezani zidutswa za nsomba pamkate.
2.
Thirani mafuta a kokonati mu poto yopanda ndodo ndikuwotha pa kutentha kwapakati. Ngati mulibe mafuta a kokonati, muthanso kugwiritsa ntchito maolivi. Pogwiritsa ntchito supuni ya nsomba zozama, pangani ma cutlets ndi mwachangu mpaka golide bulauni mbali zonse ziwiri.
3.
Sambani zukini ndi kuwaza bwino. Tenthetsani mkaka wa kokonati mumphika wocheperako kutentha kwapakatikati ndikuyambitsa zukini. Nyengo ndi mchere ndi tsabola.
4.
Pothandiza, ikani patties ndi zukini pambale. Dulani tomato, zokongoletsa ndi parsley ndikutumikira. Sangalalani ndi chakudya chanu!
