Pepa ya karoti wotsika kwambiri ndi lingaliro la curry
Ndimakonda kuphika zakudya zathanzi komanso zotsika mtengo. Chiwonetsero chokomera mtima ichi nthawi zambiri chimatha kuwoneka m'zakudya zathu. Chifukwa cha nyama yaku turkey, mbale iyi imakhala ndi mapuloteni ambiri komanso nthawi yomweyo otsika mu chakudya.
Izi ndizofunikira kwambiri ngati munthu sangokhala pa chakudya chochepa cha carb, koma amachita nawo masewera olimbitsa thupi. Nthawi yomweyo, muyenera kuwonetsetsa kuti mapuloteni okwanira amalowa mgawo limodzi. Mapeto ake, mapuloteni ndi amodzi mwa ma macronutrients ofunikira, ndipo amafunika kuti azidyedwa pafupifupi 1 g pa kilogalamu yolemera patsiku.
Turkey nyama imakhala ndi mapuloteni ofika mpaka 29 g pa nyama iliyonse ya 100 g komanso imapangidwa bwino kwambiri ndi thupi. Nyama yopatsa thanzi yaku Turkey iyenera kupezeka pakudya chamagulu ochepa a carb.
Ngakhale zili choncho, munthu sayenera kuyiwala za mtundu wa nyama, iyenera kugulidwa ndi chizindikirochi. Pachidziwitso ichi, ndikulakalaka nthawi yabwino ndi njala!
Zosakaniza
- 400 g chifuwa chachikulu;
- Poko imodzi 1 ya tsabola wofiira;
- 1 zukini;
- 1 anyezi wokoma;
- 1 clove wa adyo;
- Supuni ziwiri za msuzi wa soya;
- Supuni 1 ya phwetekere;
- Supuni 1 ya curry ufa;
- 5 madontho a tabasco;
- 125 ml ya madzi;
- 50 g kirimu wokoma;
- Mchere ndi tsabola kuti mulawe;
- mukupempha supuni ya 1/2 ya gamu chingamu.
Kuchuluka kwa zosakaniza pa Chinsinsi cha Carb chotsika ndi 2 servings. Kuphika kumatenga pafupifupi mphindi 10. Nthawi yophika itenga mphindi zina 15.
Chinsinsi cha makanema
Mtengo wazakudya
Zakudya zopatsa thanzi ndizofanana ndipo zimawonetsedwa pa 100 g ya chakudya chochepa kwambiri.
| kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 65 | 272 | 3.2 g | 1.9 g | 9,0 g |
Njira yophika
1.
Dulani chifuwa cha nkhuni kukhala mikande. Sakanizani msuzi wa soya ndi Tabasco ndikuwongolera chitumbuchi chosakanizira ichi kwa mphindi 10. Mbaleyi imagwiranso ntchito bwino ngati mutasiya bere lomwe lili ndi usiku. Koma kudya mwachangu, mphindi 10 pamwambapa zikhala zokwanira.
2.
Sambani tsabola wa tsabola wofiira ndi zukini m'masamba ang'onoang'ono. Sulutsani anyezi ndi adyo ndikuwadula pang'ono ndikuyika ma cubes ndikuwaphika pang'ono.
3.
Mwachangu ndi mkaka wakumbuyo yozungulira yozizira mumkaka wamoto wopanda mafuta kapena mafuta. Kenako onjezani zukini ndi tsabola wofiira ndi mwachangu kwa mphindi zina zisanu. Ndiye kusakaniza ndi anyezi wokazinga ndi adyo.
4.
Onjezani phala la phwetekere, madzi ndi simmer. Ngati ndi kotheka, onjezani supuni ya 1/2 ya chingamu. Ngati mulibe chingamu chamkuwa, mutha kugwiritsa ntchito chitsulo china chokhala ndi carb.
5.
Nyengo ndi mchere, tsabola ndi curry kuti mulawe. Onjezani kirimu ndikuwugwira kaye pamoto. Ngati ndi kotheka, tengani ndi mkate wowotcha wokhala ndi mapuloteni ambiri.
