Iyo 'realfooder' yekufambisa yagadzira edamames mufashoni. Gore rakapfuura vazhinji vedu hatina kuziva nezve kuvapo kweizvi soy pods inozivikanwa muAsia uye ikozvino tinoitengesa muzvitoro zvakakura seMercadona kana Carrefur. Chii chine madamam chakatigonesa kusvika pakadai?
Mikana yekugadzirira iyo yainotipa uye nyore kwayo yekubika ine zvakawanda zvekuita nekubudirira kwayo. Ingoibika iyo kwemaminetsi mashoma kuti uwane a chikafu chine hutano nazvo kuzvigutsa pakati pemaawa. Inogona zvakare kushandiswa sekuperekedza kune dzakawanda ndiro dzakadai sekucouscous nehanyanisi, zucchini uye edamames atinofunga nhasi.
Akapfuma mumapuroteni emiriwo, makabhohaidhiretsi, micronutrients yakadai secalcium, iron, phosphorus, sodium, manganese, uye fiber yekudya, edamames sarudzo yakanaka. Fibre ndiyo chaiyo inotipa iko kunzwa kwekuguta kunovaita kuti vakwane sechikafu, mukuwedzera mukusimudzira kugaya kwakanaka, kugadzirisa matumbo ekufambisa uye kudzivirira zvirwere zvakaita se diverticulosis. Chimwe hunhu hwekufunga nezvacho ndechekuti edamames ane yakaderera macalorie zvemukati uye zero mafuta emukati iri sarudzo yakanaka yekurema kwekudya kudya.
Asi ngatiendei nechakakosha chinhu, iyo yekubheka!
- 1 tsvuku hanyanisi, julienned
- ½ chena hanyanisi, julienned
- 1 bhero bhero pepper, minced
- ½ tsvuku bhero mhiripiri, akachekwa
- ½ zucchini, akasvuurwa uye akachekwa
- Mazuva mashanu akachekwa
- Chidimbu chemazambiringa akaomeswa
- 200 g. mazaya echando
- 1 mukombe wemukoma
- Oc avocado, akachekwa
- Sal
- Pepper nhema
- Parsley yakaoma
- Mamwe mhandara yemafuta emuorivhi
- Isai hanyanisi ne drizzle yemafuta muhombe skillet.
- Kana hanyanisi iri nyoro, wedzera mhiripiri uye bika mamwe mana maminitsi. Wedzera zucchini uye ramba uchibika pamusoro wepakati kupisa kusvikira nyoro.
- Saka, isu tinosanganisira mazuva uye mazambiringa akaomeswa. Sanganisa uye gadzira maminetsi mashoma.
- Panguva imwe chete tinobika edamames kutevedza rairo yemugadziri. Muchiitiko ichi, vabike mune yakawanda mvura ine munyu kwemaminetsi matatu kusvika mashanu, kana mvura yavira zvekare. Mushure menguva, tinovaburitsa, toisa shefu uye tovawedzera mupani.
- Zvino ngatibikei hama kutevedza rairo yemugadziri. Kana wapedza, wedzera madonhwe mashoma emafuta, parsley shoma uye mhiripiri nhema uye sunungura zviyo neforogo.
- Isu tinoshambira hama yemukoma mundiro uye nekuisa miriwo uye avocado pamusoro.