Maphikidwe Opanda Ma Carbohydrate ndi Mafuta: Malingaliro 5 Abwino Kwambiri

Popanda mafuta ndi chakudya: tofu supu

Msuzi wa tofu ndi wofulumira komanso wosavuta kukonzekera, wathanzi, komanso wopanda chakudya komanso mafuta. Ngati mukufuna kuphika mbale ya anthu 4, mufunika shaloti 1, clove wa adyo, 1 anyezi wa kasupe, chidutswa chimodzi cha ginger, mandimu, mafuta, 1 ml nkhuku, 1 tbsp msuzi wa nsomba, 600 tbsp vinyo wa mpunga. , 2 g tofu ndi mchere ndi coriander kwa zokometsera.

• Peel shallot, adyo, ndi ginger. Ndiye kudula iwo ang'onoang'ono cubes pamodzi ndi kasupe anyezi ndi lemongrass.
• Tsopano tenthetsani mafuta pang'ono mu poto ndikuwotcha nyama yodulidwamo. Thirani mu msuzi wa nkhuku ndikusiya kuti uimire pang'ono.
• Tsopano onjezerani msuzi wa nsomba, vinyo wa mpunga, ndi mchere. Kenaka dulani tofu mu zidutswa zing'onozing'ono, ikani mumphika, ndikutentha zonse. Pomaliza, konzani msuzi ndi coriander ndipo mbale yakonzeka.

Zukini spaghetti ndi amondi ndi sesame msuzi

Ngati simukufuna kuchita popanda sipaghetti ngakhale kuti muli ndi carb yochepa, njira zotsatirazi zingakusangalatseni: Mufunika 125 g batala wa amondi, 2 tbsp soya msuzi, 1 tsp uchi, 1 tsp mafuta a sesame, 1 tbsp madzi a mandimu, Supuni 2 za sesame, 100 g ma amondi, 2 zukini, 3 anyezi wa masika, ndi spiralizer.

• Sambani anyezi ndi coriander ndi kuwaza onse. Ma amondi amaphwanyidwa kukhala zidutswa zazikulu.
• Phatikizani msuzi wa soya, uchi, mafuta a sesame, madzi a mandimu, batala wa amondi, ndi madzi ena mu mbale ndikugwiritsa ntchito kumiza blender kuti muyeretse kusakaniza mu msuzi wandiweyani. Kenako onjezerani zonse ndi mchere ndi tsabola.
• Sambani ma courgettes, dulani malekezero ndikugwiritsa ntchito spiralizer kuti muwadule mu zingwe zazitali zooneka ngati sipageti. Sakanizani Zakudyazi za zukini ndi msuzi, onjezerani anyezi ndi amondi ndikukongoletsa ndi coriander ndi nthangala za sesame.

Tsabola wothira tofu - Chinsinsi popanda mafuta ndi mafuta

Palinso mbale ina ya tofu yomwe imakhala yofulumira kukonzekera ndipo panthawi imodzimodziyo imakhala ndi vitamini C wambiri: muyenera 150 g wa tofu, anyezi 1, tsabola 3 (tsabola wobiriwira ali ndi chakudya chochepa kwambiri kuposa tsabola wofiira), 150 g bowa ndi 2. tomato.

• Sambani ndi kuwaza anyezi ndi tomato pamodzi ndi tofu ndi bowa.
• Sambani tsabola, chotsani "chivundikiro" ndikuchichotsa.
• Mwachangu anyezi mu mafuta pang'ono, kenako bowa, tofu, ndi tomato. Nyengo kusakaniza ndi mchere ndi tsabola ndi kudzaza tsabola ndi izo.
• Ndiye muyenera kutseka tsabola kachiwiri ndi "chivundikiro" ndikuwalola kuti aziphika pa madigiri 200 kwa mphindi 15-20.

Mipira ya Tuna

Tsopano chowonjezera pang'ono chopatsa thanzi chokhala ndi mapuloteni ambiri, koma chomwe chimakonzedwanso nthawi yomweyo. Mndandanda wazinthu zogulira umaphatikizapo ufa wa soya, chitini chimodzi cha tuna mumadzi ake, ufa wa soya, basil ndi chives, 1 g bowa, tsabola wofiira 60, ndi mandimu.

• Tsukani tsabola ndi bowa ndikudula zonse kukhala tizidutswa tating'ono.
• Ikani tuna mu mbale, sakanizani ndi masamba ndikuphimba ndi ufa wa soya. Tsopano sakanizani zonse pamodzi ndi kupanga nyama zamasamba za kukula komwe mukufuna.
• Sakanizani ma meatballs mu mafuta pang'ono kwa mphindi zitatu mbali zonse. Kenako zisinthireni pamoto wochepa mpaka zitasanduka golide.

Lentil curry

Pophika mphodza, mufunika anyezi 2, tsabola wofiira 1, tomato wapakatikati, paketi imodzi ya phwetekere passata, 3g zouma mphodza, chitowe ndi parsley.

• Sambani anyezi ndi tomato ndikudula iwo mu cubes ang'onoang'ono. Chilicho ndi finely grated.
• Kutenthetsa chitowe mu poto ndi mafuta ena. Onjezerani zosakaniza zomwe mwadula mu sitepe yapitayi ndikuphika kwa kanthawi kochepa.
• Pamapeto pake, mphodza ndi phwetekere pasita amathiridwa ndipo mbaleyo amathira parsley, mchere ndi tsabola.