Umzala kunye netswele, zucchini kunye nee-edamames

Umzala kunye netswele, zucchini kunye nee-edamames

Intshukumo 'yokwenene yokutya' yenze ii-edamames zanxiba. Kunyaka odlulileyo uninzi lwethu lwalungabazi ubukho bezi Iimbotyi zesoya idume eAsia kwaye ngoku siyayithengisa kwiivenkile ezinkulu ezinjengeMercadona okanye iCarrefur. Yintoni ekufuneka yenziwe yi-edamames ukuya kuthi ga kwinqanaba elinje?

Amathuba okupheka asinika wona kunye nokupheka kwawo ngokulula kunento yokwenza nempumelelo yawo. Kwanele ukuyibilisa imizuzu embalwa ukufezekisa izimuncumuncu eziphilileyo esinokuzanelisa ngayo phakathi kweeyure. Inokuhanjiswa njengesixhobo sokuhambisa izitya ezininzi ezinje ngecouscous nge-anyanisi, zucchini kunye neeedamames esizicebisayo namhlanje.

Ucebile kwiiprotheni zemifuno, ii-carbohydrate, ii-micronutrients ezinje ngecalcium, i-iron, i-phosphorus, isodiyam, imanganizi, kunye nefayibha yokutya, ii-edamames lukhetho olusempilweni. Ifayibha yiyo kanye le nto isinika ukuziva satiety ebenza ukuba balungele njenge-snack, ukongeza ekukhuthazeni ukugaya okuhle, ukuphucula ukuhamba kwamathumbu kunye nokuthintela izifo ezinje nge-diverticulosis. Olunye uphawu ekufuneka luqwalaselwe kukuba ii-edamames zine umxholo wekhalori ephantsi kunye nomxholo we-fat fat ibe yinto efanelekileyo yokutya ukutya.

Kodwa masihambe nento ebalulekileyo, iresiphi!

Umzala kunye netswele, zucchini kunye nee-edamames
Namhlanje silungiselela iresiphi ngama-edamames, i-snack ehlaziye iinethiwekhi.

umbhali:
Uhlobo lweRipeipe: eyona
Iinkonzo: 2-3

Ixesha lokulungiselela: 
Ixesha lokupheka: 
Ixesha elipheleleyo: 

Izithako
  • 1 itswele ebomvu, julienned
  • Onion itswele emhlophe, ejuli
  • 1 eluhlaza intsimbi yepepile, egayiweyo
  • ½ ipepile ebomvu yentsimbi
  • ½ i-zucchini, exutywe kunye nedayisi
  • Imihla emi-5 icoliwe
  • Iqaqobana leerasintyisi
  • 200 g. amagama afriziwe
  • 1 indebe yomzala
  • ½ iavokhado, idayisi
  • Sal
  • Ipelepele emnyama
  • Iparsley eyomileyo
  • I-oli yomnquma eyongezelelweyo

Ukulungiselela
  1. Sifaka i-anyanisi nge-drizzle yeoyile kwi-skillet enkulu.
  2. Xa itswele lithambile, yongeza iipepile kwaye upheke eminye imizuzu emine. Yongeza i-zucchini kwaye uqhubeke upheka ngobushushu obude kude kube yithenda.
  3. Ke sidibanisa imihla neerasentyisi. Hlanganisa kwaye upheke eminye imizuzu embalwa.
  4. Kwangelo xesha sipheka ii-edamames ukulandela imiyalelo yomenzi. Kule meko, zipheke emanzini anetyiwa kangangemizuzu emi-3 ukuya kwezi-5, nje ukuba amanzi abile kwakhona. Emva kwexesha, siyabakhupha, sibashelishe kwaye sibongeze epanini.
  5. Ngoku masipheke umzala ukulandela imiyalelo yomenzi. Nje ukuba ugqibile, yongeza amathontsi eoyile, iparsley encinci kunye nepepile emnyama kwaye ukhulule iinkozo ngemfoloko.
  6. Sikhonza umzala kwisitya kwaye sibeka imifuno kunye neavokhado ngaphezulu.

 

 


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