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Pezani zamasamba komanso zathanzi chilimwechi pokonzekera maphikidwe osavuta azakudya zamasamba. Maphikidwe azamasamba ndiosavuta kupanga popeza ali ndi zosakaniza zochepa komanso zosavuta. Amati thupi labwino limadzetsa malingaliro abwinobwino motero ndikofunikira kudya zakudya zabwino. Ofufuza ambiri atsimikiziranso kuti ukalamba umatha pang'onopang'ono ngati mutakhala ndi masamba atsopano ngati chakudya. Onani momwe mungakonzekerere maphikidwe okoma azamasamba.Zakudya Zamasamba - Zakudya Zamasamba
Zosakaniza:
1.2 zukini (odulidwa mu timitengo)
2.1 tsp mafuta a maolivi
3.2 nyemba za adyo zaphwanyidwa
4.1 chikho tomato pang'ono (theka)
Makapu 5.3 sipinachi
6.1 tsp madzi atsopano a mandimu
7.1 / 2 ufa wa tsabola
8.Mchere kulawa (ngati mukufuna)
Njira:
1. Kutenthetsani chiwaya ndi supuni ya mafuta. Mwachangu adyo kwa mphindi imodzi pamoto wapakati.
2. Onjezani zukini, tomato, sipinachi ndi ma saute kwa mphindi 2-3 mutangowonjezera masamba onse.
3. Onjezani madzi a mandimu, tsabola ufa ndi mchere.
4. Chotsani poto, sakanizani ndikutumikira. Chokoma cha masamba chokonzekera kukonzekera.
Chinsinsi cha ndiwo zamasamba ndi ma calories 40-45 ndipo mulibe cholesterol.
Zakudya Zakudya Zamasamba - Butternut squash Puree
Zosakaniza:
1.5-6 kaloti (peeled, grated)
2.1 sikwashi yam'madzi (peeled ndi kudulidwa mu cubes)
3.1 / 2 chikho cha madzi a lalanje
4.1 / 8 tsp mtedza
Njira:
1. Wiritsani kaloti ndi butternut sikwashi mpaka wachifundo, pafupifupi mphindi 10-15.
2. Onjezani Kaloti, sikwashi, madzi a lalanje ndi nutmeg ku pulogalamu yodyera ndikusakanikirana mpaka phala. Onjezani. Nyengo ndi cardamom ngati mukufuna.
Chinsinsichi chimakhala ndi zopatsa mphamvu 90 ndipo chilibe cholesterol.
Yesetsani kukonzekera maphikidwe athanzi, osavuta kuphika azamasamba ndikuwoneka oyenera komanso abwino nthawi zonse.
