Mapuloteni ndiye chinthu chofunikira kwambiri chomangira thupi. Ndi macronutrient omwe amatha kupanga ndikukonzanso chilichonse kuyambira mafupa mpaka minofu mpaka khungu. Zimakhalanso zothandiza kwa owonerera kulemera, chifukwa zimapereka kumverera kwa kukhuta komwe kumalepheretsa kudya kwambiri. Mapuloteni odziwika kwambiri kwa omwe amadya masamba ndi tofu, yoghurt, ndi nyemba. Lero tikukupatsirani njira 5 zopangira tofu wamba. mphodza wakuda Mitundu iyi si yotchuka kwambiri poyerekeza ndi mphodza zobiriwira kapena zofiirira. Dziwani zamtundu watsopano wa nyemba zomwe zimakhala ndi ma gramu 12 a mapuloteni opangidwa ndi zomera pa kapu imodzi. Nyemba zakuda zimakhalanso ndi chitsulo komanso zakudya zopatsa thanzi. Ndipo kafukufuku akuwonetsa kuti kuchuluka kwa fiber kumateteza ku kuthamanga kwa magazi ndi matenda a shuga. Ubwino wina: umakhala wofewa pakatha mphindi 20 m'madzi otentha. Popeza mphodza zakuda zimakhala ndi mawonekedwe ake ngakhale zitaphikidwa ndipo zimagwira bwino ntchito kununkhiza, zimawonjezera kwambiri saladi ndi supu. Thirani mphodza zophika ndi masamba odulidwa, zitsamba, ndi mandimu. Einkorn tirigu Imadziwikanso kuti Zanduri, imatengedwa ngati tirigu wakale. Anthu akhala akudya kale kwambiri sayansi isanapange tirigu wamba wamakono. Amakhulupirira kuti tirigu wakale wa tirigu ndi wopatsa thanzi komanso wosavuta kugaya kuposa tirigu wosakanizidwa. Kapu iliyonse ya kotala imakhala ndi 9 magalamu a mapuloteni. Lilinso ndi mavitamini ndi mchere wambiri, kuphatikizapo mavitamini a B, zinc, iron, ndi magnesium. Zakudya zopatsa thanzi ambiri amakonda Zanduri chifukwa cha kukoma kwake kwa mtedza. Konzani tirigu monga momwe mungaphikire mpunga, kenaka mugwiritseni ntchito mu risottos, saladi, komanso burritos. Ufa wa tirigu ukhoza kusintha mulu wa zikondamoyo kapena mtanda wa muffins. Haloumi Kodi mungakonde nyama yachikazi? Dziwani zambiri za halloumi. Tchizi wamtundu uwu, wovuta kwambiri, womwe umapangidwa kuchokera ku mkaka wosakaniza wa ng'ombe, mbuzi ndi nkhosa, uli ndi kukoma kozama, kokoma, komanso pafupifupi 7 magalamu a mapuloteni apamwamba pa magalamu 30 a mankhwala. Mosiyana ndi tchizi zina, halloumi ikhoza kuphikidwa kapena yokazinga popanda kusungunuka. Kunja, kumakhala crispy, ndipo mkati - velvety. mwachangu magawo a halloumi mu skillet wopaka mafuta kwa mphindi ziwiri mbali iliyonse ndikutumikira ndi chimichurri msuzi. Onjezani ma cubes ophikidwa ku saladi ndi tacos, kapena muwatumikire pabulu ndi anyezi a caramelized ndi zitsamba. nandolo zokazinga Mukafuna zokhwasula-khwasula zambiri, koma simukufunanso tchipisi, yesani nandolo zokazinga. Chotupitsa ichi chidzapereka pafupifupi magalamu 6 a mapuloteni opangidwa ndi zomera, CHIKWANGWANI, ndi chakudya chowawa. Mutha kuphika nokha kapena kugula phukusi kuti mutenthetsenso mu uvuni. Ikhoza kupangidwa kukhala mchere komanso wotsekemera. Kupatula kukhala chokhwasula-khwasula paokha, nandolo zokazinga zimapanga zokometsera zabwino kwambiri za supu kapena zosakaniza zomwe mumakonda kwambiri zokhwasula-khwasula. mpendadzuwa phala Phala lambewu la mpendadzuwa lofatsali limapereka 7 magalamu a mapuloteni pa masupuni awiri azinthu. Bhonasi ina yopatsa thanzi ndi magnesium, mchere wopindulitsa womwe ofufuza a Harvard akuti angathandize kuthana ndi matenda amtima. Gwiritsani ntchito momwe mungachitire batala la peanut. Phulani magawo a maapulo ndi phala ili. Mukhoza kuyima pamenepo kapena kuwamenya ndi blender mpaka mutapeza puree. Onjezani ku kugwedeza, smoothies, mapuloteni kapena saladi kuvala.
2022-11-11