Isitsha samakhowe akhishiwe angasusa isifuba esilula noma inkukhu ekhethiwe e- salmon ibe sesidlo sangempela ... futhi uma kungenjalo wonke umuntu etafuleni ungumuntu we- mushroom , khona-ke ungayidlulisa futhi uvumele wonke umuntu athathe uma ethanda . Zibuye zinhle ngaphezu kwe- burger (yenkomo, i-saumon, i-turkey, i-veggies, yini wena), noma i-polenta ephekwe. Amakhilogremu amabili amakhowe angase abonakale eningi, kodwa ayanciphisa kakhulu uma ephekwe. Pheka lokhu epanini elikhulu, ngakho-ke bathola ngokunsundu kunokuba badonsa.
Hlanganisa laba i- rice pilaf nge-nice side side dish, noma uwaphonsa nge-farro noma i-quinoa ephekiwe.
Okuzokwenza
- 1 isipuni samafutha omnqumo
- Amakhowe ayi-1 amakhodi (noma yikuphi ukuhlanganisa, okuhlanjululwe)
- 1/2 isipuni garlic (
- inhlanzi)
- Usawoti ongcolile ukunambitha
- I-pepper ebomvu ukunambitha (esisha)
Indlela Yokwenza
- Sishisa i-skillet enkulu kakhulu phezu kokushisa okukhulu okuphakathi. Engeza amafutha, khona-ke amakhowe kanye nogalikhi, inkathi ngosawoti kanye nopelepele, bese usuka imizuzu engu-10 kuze kube yilapho umsele uphukile futhi amakhowe aphendukile kahle.
- Yambitha futhi ulungise isikhathi, bese ukhonza ushisayo.
Ngokuvamile abantu abakucabangi ngamakhowe njengomthombo omuhle wokudla, kodwa yilokho abantu eMkhandlwini weMushroom kufanele bathi:
Amakhowe ahlinzeka ngamaminerali ambalwa adingekayo, njengevithamini D kanye ne-potassium (8%), imizimba yethu idinga ukusebenza kahle.
Amakhowe yiwo kuphela umthombo wevithamini D emkhakheni wokukhiqiza kanye nomunye wemithombo embalwa yokudla engaqinisekisiwe. I-Vitamin D iyasiza ukwakha nokugcina amathambo aqinile ngokusiza umzimba ukuthi uthathe i-calcium. Ngaphezu kwalokho, kusiza ngokukhula kweseli, ukusebenza kwe-neuromuscular and immune, nokunciphisa ukuvuvukala.
Amakhowe aphakathi kwemithombo ecebile kakhulu ye-selenium, i-mineral esiza uhlelo lwamasosha omzimba ukusebenza ngendlela efanele.
Amakhowe angumthombo omuhle wamavithamini B, njenge riboflavin ne-niacin, ehlinzeka amandla ngokuphula amaprotheni, amafutha kanye nama-carbohydrate. I-Riboflavin isiza ukugcina amangqamuzana egazi abomvu aphilile, kuyilapho i-niacin ikhuthaza isikhumba esinempilo futhi isiza izinhlelo zokugaya nokuzizwa zisebenza kahle.
I-potassium iyimaminerali ebalulekile ekusizeni ukugcinwa kwesilinganiso esivamile samanzi nesimo samaminerali, okhiye wokulawula ukucindezeleka kwegazi. Iphinde ibambe iqhaza ekwenzeni izinzwa nemisipha eqinisekile, kuhlanganise nenhliziyo, isebenza kahle. Izinhlobo ezahlukene zamakhowe zinamazinga ahlukahlukene we-potassium, ngakho hlola izinhlobo ezihlukahlukene ukuze ubone ukuthi yikuphi okucebile kakhulu, uma lokhu kungumsoco obukayo ukuze ukhulise ekudleni kwakho.
Ngezinye izindlela ezijabulisayo zokuthola umsoco wamakhowe, zama i- Mushroom, i-Caramelized Onion ne-Feta Frittata , Inkukhu namaMushroom ku-Sauce Cream, noma i-Leek, i-Mushroom ne-Goat Cheese Quiche.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 38 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 212 mg |
| Ama-carbohydrate | 3 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 2 g |