Ukunyakaza 'kwe-realfooder' kwenze ama-edamames abe semfashinini. Ngonyaka owedlule iningi lethu lalingazi ngobukhona balezi Ama-pods wesoya ithandwa e-Asia futhi manje siyayidayisa ezitolo ezinkulu ezifana neMercadona noma iCarrefur. Yini okufanele abe nayo ngama-edamames asenze saqiniseka kangaka?
Amathuba okupheka asinikeza wona kanye nokulula kwawo ukupheka ahlobene kakhulu nempumelelo yawo. Kwanele ukuyibilisa imizuzu embalwa ukufeza i- ukudla okulula esingazanelisa ngayo phakathi kwamahora. Ingaphakelwa futhi njengokuhambisana nezitsha eziningi ezinjenge-couscous no-anyanisi, i-zucchini nama-edamame esiwaphakamisayo namhlanje.
Ucebile amaprotheni yemifino, ama-carbohydrate, ama-micronutrients afana ne-calcium, i-iron, i-phosphorus, i-sodium, i-manganese, ne-fiber yokudla, ama-edamames ayindlela enhle. I-Fiber yilokho kanye okusinikeza lowo muzwa wokusutha obenza balungele ukudla okulula, ngaphezu kokukhuthaza ukugaya ukudla okuhle, ukwenza ngcono ukuhamba kwamathumbu nokuvikela izifo ezifana ne-diverticulosis. Esinye isici okufanele usicabangele ukuthi ama-edamames ane- okuqukethwe kwekhalori eliphansi nokuqukethwe okunamafutha okungu-zero kuyindlela enhle yokudla kwesisindo.
Kepha asihambe nento ebalulekile, iresiphi!
- 1 anyanisi obomvu, ujulienned
- Onion anyanisi omhlophe, ujulienn
- 1 oluhlaza pepper insimbi, nengulube
- Pepper upelepele obomvu, oqoshiwe
- ½ i-zucchini, ehlutshiwe yadayiwe
- Izinsuku ezi-5 ziqoshiwe
- Idlanzana lamagilebhisi omisiwe
- 200 g. ama-edamama afriziwe
- 1 inkomishi yomzala
- ½ ukwatapheya, oqoshiwe
- Sal
- Upelepele omnyama
- Iparsley eyomile
- Amafutha omnqumo e-virgin angeziwe
- Namathisela u-anyanisi nge-drizzle kawoyela esikhwameni esikhulu.
- Lapho u-anyanisi ethambile, engeza upelepele bese upheka eminye imizuzu emine. Faka i-zucchini bese uqhubeka upheka ngomlilo ophakathi kuze kube yithenda.
- Ngakho, sifaka nezinsuku namagilebhisi omisiwe. Hlanganisa bese upheka imizuzu embalwa.
- Ngasikhathi sinye sipheka ama-edamames ukulandela imiyalo yomkhiqizi. Kulesi simo, bapheke emanzini amaningi anosawoti imizuzu engu-3 ukuya kwemi-5, uma amanzi ebila futhi. Ngemuva kwesikhathi, siyawasula, siwabeke emashalofini bese siwafaka epanini.
- Manje ake sipheke umzala ukulandela imiyalo yomkhiqizi. Uma usuqedile, engeza amaconsi ambalwa kawoyela, iparsley encane nopelepele omnyama bese ukhulula okusanhlamvu ngemfoloko.
- Sikhonza umzala endishini bese sibeka imifino ne-avocado ngaphezulu.