Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 209
Amafutha - 10g
I-Carbs - 15g
Amaprotheni - 17g
Isikhathi esiphelele 95 amaminithi
Lungisa amaminithi ama-5 , Pheka amaminithi angu-90
Izinkonzo 4 (1/2 indebe ngayinye)
I-Soy ingenye yezinto ezimbalwa zokudla zezitshalo nazo zonke amino acid umzimba wakho udinga ukwenza amaprotheni. I-Soy iphinde ibe nomthombo omuhle we-fibre kanye ne-micronutrients efana ne- potassium , i-magnesium, ithusi ne-manganese kanye nezinhlobo ezihlukahlukene zama- phytochemicals kuhlanganise nama-isoflavones, ama-saponins, ama-phenolic acid, nama-sphingolipids.
Ngenkathi umphumela wesosi empilweni yindawo esebenzayo yocwaningo, ubufakazi bubonisa ukuthi ama-soy's-like-compounds-like are not associated with the risk of cancers related to the hormone. Zama ukuyisebenzisa ngendlela yama-soya, ubisi lwe-soy, tofu, noma i-miso esikhundleni sezinhlamvu ezisetshenzisiwe, imigoqo, nezinye izinto zokudla.
Izithako
- Isikhwama esikhwameni esingu-1 esikhwameni esiphezulu esisodwa (cishe izinkomishi ezingu-4)
- 2 amathisipuni amafutha omnqumo
- 1/2 isipuni usawoti
- 1/4 isipuni pepper omnyama
Ukulungiselela
- Vumela i-shelled edamame ifakwe ku-counter okungenani ihora elilodwa. Beka ithawula elihlanzekile lesitsha elihlanzekile bese uvala umile.
- Hlangisa i-oven ukuya ku-350F.
- Hlela i-damama ebhodini lokubhaka. Ukushayela ngamasipuni amabili amafutha omnqumo bese ufafaza usawoti kanye nepelepele.
- Bhaka imizuzu engu-30, uvuselela njalo imizuzu engu-10, kuze kufike crispy.
Ukuhlukahluka Kwesithako kanye Nokusekela
Thola ubuciko nama-flavour nezinongo. Zama i-tamari noma i-soy sauce (asikho isidingo sokwengeza usawoti owengeziwe uma usebenzisa lokhu) nge-ginger emhlabathini kanye ne-garlic, noma uphuze i-paprika ukuze uthole ukunambitheka okunamandla.
Ungasebenzisa ngisho ne-curry powder noma i-turmeric ngenjongo yokulungisa okumnandi.
Amathiphu wokupheka nokukhonza
Sebenzisa lezi ubhontshisi ezinamaprotheni njenge-topper yama saladi nezobho. Noma, bapake epaketheni eliya phezulu futhi ujabulele ukudla okuphakathi kwesikhombisa. Gcina izinsalela esiqandisini. Ungathola ama-soybeya asebekiwe noma ama-soybe ku-pod engxenyeni yamafriji ezitolo eziningi zokudla.