Lero ndakukonzerani mtundu wokoma kwambiri komanso wachilendo wa msuzi wa nkhuku. Kukonzekera kwa zosakaniza za mbale izi sikutenga nthawi yayitali ndipo ndi mphindi 10 zokha.
Ngati mumangodya zakudya za carb zochepa, ndiye kuti mutha kusiyanitsa ndi mbatata zophika. Ngakhale kuchuluka kwathunthu kwa chakudya m'zakudya izi ngakhale ndi mbatata ndizochepa kwambiri. Kuphatikiza apo, mbatata zotsekemera zimakhala ndi antioxidants ambiri ndipo zimakhala ndi index ya glycemic yotsika.
Ndimakonda kuigwiritsa ntchito m'zakudya zanga zama carb otsika, ndipo nthawi ya ketogenic ndimatha kupeza bwino kwambiri. Ndidakonda kwambiri kukoma kwake. Kuti mumugonjetse, mufunika mpeni wabwino. Kupanda kutero, chilombo chimatha kukhala chopinga.
Mpaka pomwe ndayiwala. Kwa zakudya zathanzi, zotsika mtengo, muyenera kugwiritsa ntchito nkhuku zatsopano. Koma popeza ambiri aife sitimayang'anira chipinda chodyeramo kapena alibe msuzi wa nkhuku watsopano, mungathe, mwachangu, mwachangu.
Zikatero, ndimatenga gawo lolumikizidwa kuchokera ku zotheka ndipo nthawi zambiri ndimapewera ufa. Mwakutero, iyi ndi nkhani ya kulawa chabe ndipo aliyense amasankha chilichonse payekha. Pankhaniyi, ndimayesetsa kuti ndisapite patali kwambiri ndikumamatira pakatikati.
Pichesi, ndimagwiritsa ntchito ndimapichesi opanda shuga. Amakhala ndi 7.9 g yamafuta pang'ono pa 100 g, chifukwa chake ndiabwino kwambiri pakudya chamafuta ochepa, motero ndimasunga nthawi kuti ndichotse mafupa. Nthawi zina ndimakhala waulesi pang'ono. Kuphatikiza apo, mapichesi samgona pamashelefu masitolo akuluakulu chaka chonse, ndipo kusinthasintha pang'ono pakuphika kumakhala kothandiza kwambiri. Ndikulakalaka mutachita bwino komanso kukhala ndi nthawi yabwino.
Zida Zam'khitchini ndi Zofunikira Zofunikira
- Mulingo wapa khitchini waluso;
- Mpeni wakuthwa;
- Kudula board.
Zosakaniza
Zofunikira pazoyambira zanu zochepa
- 200 ml ya mkaka wa kokonati;
- Matumba awiri a tsabola wofiira;
- 300 g nkhuku;
- 250 g yamapichesi;
- Mbatata imodzi yapakatikati (pafupifupi 300 g);
- 1 mutu wa anyezi;
- 25 g wa ginger watsopano;
- 500 ml ya nkhuku;
- Supuni 1 ya paprika (pinki);
- Supuni 1 ya ufa wa curry;
- Supuni 1 ya cayenne;
- Supuni 1 ya koriander;
- Mchere ndi tsabola kuti mulawe;
- Mafuta a kokonati chifukwa chokazinga.
Kuchuluka kwa zosakaniza pa Chinsinsi cha Carb chotsika ndi 2 servings. Zimatenga pafupifupi mphindi 10 kukonzekera zosakaniza. Nthawi yophika ndi mphindi 30.
Njira yophika
1.
Gawo loyamba ndi losavuta komanso losasamala. Choyamba muyenera kukhazika mtima pansi, kuchapa kapena kusenda masambawo ndikudula pakati. Pankhaniyi, anyezi ayenera kudulidwa m'magulu ang'onoang'ono, monga, ginger wodula bwino. Mutha kuwaza nyemba zosankhira tsabola mosavuta mu ma cubes akulu. Mbatata zokoma ziyenera kudulidwa mu cubes pafupifupi 1 cm. Kenako mutha kuyika chilichonse pambali.
2.
Tsopano tsukani chovalacho pansi pamadzi ozizira ndikuchiphika ndi thaulo la pepala. Fillet imafunikiranso kuduladula masikono kukula kwake. Osati chochepa kwambiri kuti mukhale ndi chinafuna. 😉
3.
Tsopano tengani chiwaya chaching'ono ndikuyika mafuta ena a kokonati. Tenthetsani mwachangu kutentha kwa sing'anga ndikugulitsa anyezi wosankhidwa kwamphindi. Pambuyo pake, onjezerani filletayo, uwaze ndi ufa wa curry ndi mwachangu mbali zonse. Chotsani pachitofu ndikuyika pambali.
4.
Tengani saucepan wapakatikati ndi msuzi wa nkhuku yotentha mkati mwake. Nthawi yomweyo, mu poto wina, mwachangu mbatata zokoma, tsabola wofiira ndi ginger wodula mu mafuta a kokonati. Msuzi ukayamba kuwira, onjezerani masamba okazinga. Siyani kunyamuka kwa mphindi 15.
5.
Kenako onjezani nyama yokazinga ndi anyezi kwa masamba ndi kutsanulira mkaka wa kokonati. Mchere ndi tsabola kuti mulawe. Onjezani tsabola wa cayenne ndi paprika ndikulola kuphika kwa mphindi 10 zina.
6.
Chekani miyala yamapichesi mu ma cubes. Onjezani nkhuku, sakanizani ndikusiyani mphindi zina zisanu.
7.
Ndizo zonse. Ndikulakalaka mungafune. Zophika zina, kuphatikizapo zakudya zopatsa thanzi, dongosolo la zakudya, kulembetsa, ndi zina zambiri, zimapezeka kwa olembetsa a Low Carb Kompendium.
