Iresiphi elula futhi emangalisa okumnandi yemifino eluhlaza ehlinzeka umzimba wakho nge-plethora yokusekela okunomsoco. Imifino i-Collard ikhona emndenini wemifino e-cruciferous futhi kufanele ifakwe ekudleni kwakho ngezinzuzo zezempilo eziphazamisayo. Imifino i-Collard iphezulu kakhulu ku-Vitamins K, A, C kanye ne-folate kanye namaminerali ama-manganese ne-calcium. Ama-collards ayaziwa ngokunciphisa igazi le-cholesterol, avimbele umdlavuza, anikeze ukwesekwa kwenhliziyo futhi aphezulu kakhulu e-fibre enikeza nokusekela kokugaya ukudla. Jabulela lawa maqabunga e-antioxidant, anti-inflammatory noma nini lapho ungakwenza!
Okuzokwenza
- 6 izinkomishi collard imifino (1 bunch, uthathe 1/2 amasentimitha strips)
- Isinki esisha esingu-1 intshi (ihlutshiwe futhi igayiwe noma ifakwe)
- 1 i-clove encane encane (icindezelwe noma ihlisiwe)
- 1/4 ithisipuni pepper emhlabathini omusha omusha
- 1/4 isipuni sosawoti olwandle (noma isipuni 1
- nama shoyu )
- Isipuni esingu-1
- i-agave nectar
- Okuzikhethela: 1 ithisipuni
- amafutha ahlaza okubandayo (njengeSasame, kakhukhunathi noma umnqumo)
Indlela Yokwenza
Zichitha zonke izithako ndawonye. Ungase ufise ukugcoba imifino ngezandla zakho ukuqinisekisa ukuthi zonke izimpahla ezihlwabusayo zisakaze ngokulinganayo futhi zigqoke imifino. Ungadla ngokushesha noma uvumele ukuhlala kuze kube ihora. Lokhu kuzovumela isikhathi sokuba ukunambitheka kuhambe futhi imifino iyanciphisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 569 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 219 mg |
| Ama-carbohydrate | 116 g |
| I-Fiber Dietary | 32 g |
| Amaphrotheni | 29 g |