Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 232
Amafutha - 8g
I- Carbs - 31g
Amaprotheni - 12g
Isikhathi esiphelele 50 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-40
Izinkonzo 6 (izindebe ezingu-1 3/4 ngasinye)
Lesi sifo se-vegan esincane nesiphuzo sama-kare sigcwele ukunambitheka okucebile okuvela ebomvu i-curry kanye no-kakhukhunathi, okunikeza isobho esithile esilula esiphundu se-Southeast Asian spin. Akukona amandla noma kunemiphunga kakhulu, ngakho-ke yonke imindeni ingayithokozela, futhi ifakazela ukuthi inyama engasho ukudla komdlavuza. Igcwele ukunambitheka okuyingqayizivele, kusuka ubisi olunomsoco obunomsoco kuze kube yinto ehambisana ne-Thai red curry unamathisela.
Uyazi ukuthi izidlo ze-vegan, zemifino nezimila zemifino ziye zaboniswa yini ukusiza ukusika i-hemoglobin A1C? Ukusika noma ukunciphisa inyama kungase kusabise abantu abanesifo sikashukela, njengoba ukutshala okutshala izitshalo kunciphisa izinketho zamaprotheni futhi kubonakala kuphakeme kuma-carbohydrate. Kodwa-ke, ukudla okudliwayo okungenakudla kungakudli ukudla okunye, imifino, okusanhlamvu konke , nobhontshisi, ukudla okuhambisana nokulawulwa kwe-glycemic. Ngaphezu kwalokho, uma i-carbohydrate ifika efayilini nefriji-ecebile, ifomu elingasebenzi, lingasiza ukusimamisa ushukela wegazi esikhundleni sokusikhipha.
Izithako
- Izipuni eziyi-1 ezingamafutha omnqumo angaphezulu
- 1 anyanisi ophuzi ophakathi, ehlutshiwe futhi oqoshiwe
- 2 clove clove, ehlutshiwe futhi minced
- 2 izaqathe ezinkulu, zihlutshiwe, zihlutshiwe futhi ziqoshiwe
- Izipuni eziyi-1 ½ ezibomvu i-curry unamathisele
- I-14-ounce ingaba utamatisi ophansi owenziwe nge-sodium
- 1 inkomishi lentile, noma yimuphi umbala noma ingxube
- 4 izindebe low sodium imifino umhluzi
- ½ ithisipuni usawoti
- ¼ isipuni pepper omnyama
- 4 izinkomishi eziqoshiwe kale
- Ikomishi elilodwa linciphisa ubisi lwekakhukhunathi
Ukulungiselela
Ukushisa amafutha omnqumo embizeni enkulu ngokushisa okuphakathi. Uma ushisa, engeza anyanisi, u-garlic, namaqathe. Saute kuze kube yi-anyanisi eguquguqukayo, imizuzu engaba ngu-5.
2. Gcoba ngobomvu i-curry unamathisele bese upheka kuze kube yiphunga elimnandi, cishe ngomzuzu owodwa.
3. Thela utamatisi oqoshiwe, i-lentils, umhluzi, usawoti kanye nomsundu omnyama. Letha kumathumba, bese ufaka i-kale. Isobho lokumboza, ukunciphisa ukushisa kuya emkhatsini, bese ubhala imizuzu engu-20 kuya kwezingu-30, uvuselela ngezikhathi ezithile, kuze kube yilapho lentile ithenda.
4. Susa isembozo bese uvuselela ubisi lwekakhukhunathi. Phuma imizuzu emibili kuya kwezingu-3 bese ukhonza ushisayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ukhetha inyama ekudleni kwakho ungakwazi kalula ukugoqa okuqukethwe kwamaprotheni nge-turkey encane. Engeza ama-ounces angu-8 kuya kwangu-12 emhlabathini we-turkey ngemuva kokuhambisa imifino kanye ne-red curry unamathisela, bese upheka kuze kube yilapho inyama ibhalwa. Uma ungathanda ukwengeza amaprotheni amaningi ngenkathi usawugcina ungenalutho, gxuma ngam cubes we-tofu okuphekiwe okuphekiwe ekupheleni kokupheka.
Ngithanda ukuthi le isobho kuyindlela ehle kakhulu yokugaya imifino eluhlaza. Iresiphi idinga i-kale, kodwa ungasebenzisa isipinashi, i-chard, noma imifino ye-collard. Imifino icebile kuma-antioxidants , kuhlanganise ne- carotenoids engasiza ukuvikela ngokumelene nezimo ezithile zeso ezivamile phakathi kwalabo abanesifo sikashukela.
Amathiphu wokupheka nokukhonza
Ukuze uthole ukunamathiswa okubomvu curry, bheka endaweni yokudla yase-Asia yesitolo sokudla esendaweni yakho.
Uma ungawutholi, zizwe ukhululekile ukutshintsha ukunamathiswa okuluhlaza okwesibhakabhaka noma ophuzi, noma usebenzise isipuni se-curry powder. Ubisi lweKoconut uvame ukutholakala endaweni yokudla yase-Asia.
Le iresiphi kulula ukukhipha, ngakho-ke ngithanda ukuphindaphinda izithako bese ngipheka ibhakede elingeziwe. Gcina ukudla okunye kwesobho endaweni epulasitiki noma engilazini yeglasi ngaphakathi kwefriji kanye ne-defrost for dinner elula ngemuva kosuku olude emsebenzini, noma ulethe ezimbalwa ehhovisi ngesidlo esenziwe ngeqhwa.
Uma unesidingo esingaphezulu se-carbohydrate, sebenzisa lesi sobho ngomthombo we-carbohydrate. Zama isigamu samazambane amazambane noma izithelo zesaladi-imango egcwele i-lime juice kanye ne-pinch ebomvu i-pepper flakes i-sweet and tart counterbalance nesobho esicebile. Noma, uma udla i-carbohydrate engaphansi, sebenzisa lesi sobho ngesaladi ehlangothini elula egcwele ama-cashews agwetshiwe kanye ne-vinaigrette.