Tafarnuwa Mataki Biyu Parmesan Zucchini Taliya Recipe

Kuna rasa abincin taliya da kuka fi so?

Kar ku damu. Abin da kawai za ku yi shi ne musanya spaghetti na yau da kullum don wasu sabbin zucchini noodles, kuma za ku iya juya kowane irin Italiyanci a matsayin abincin keto.

Low carb da gluten-free noodles suna da wuya a samu. Shi ya sa mutum ya ƙirƙira mai karkace. Wannan kayan aikin dafa abinci mai amfani na iya juya tsohuwar zucchini mai ban sha'awa zuwa kyawawan noodles a cikin mintuna kaɗan.

Idan ba ku da spiralizer, julienne peeler yana aiki sosai. Makullin shine a yanke zucchini da kyau don samun daidaiton noodles ko spaghetti.

Tafarnuwa Parmesan Zucchini Pasta yana yin kyakkyawan gefen tasa don rakiyar nama mai ciyawa ko dafaffen kifi mai kyau. Amma kuma za ku iya juya wannan abincin zuwa babban abinci ta hanyar ƙara kaza ko naman sa.

Wannan girke-girke na Parmesan tafarnuwa zucchini shine:

• Mai wadatar tafarnuwa.
• Haske
• ta'aziyya.
• Gamsuwa

Babban sinadaran da ke cikin waɗannan Tafarnuwa na Parmesan Zucchini Noodles sune:

• Zucchini.
• Ƙungiyar.
• tumatur.
• Olive mai.

Ƙarin ƙarin sinadaran na zaɓi.

• Jan barkono flakes.
• Lemon tsami.

Fa'idodin Lafiya 3 Tafarnuwa Zucchini Tafarnuwa Parmesan

# 1: Yana goyan bayan lafiyar zuciya

Ko da yake ya kamata ku ci tumatir a matsakaici yayin bin a abincin ketogenic saboda yawan adadinsa carbohydrates, waɗannan sun ƙunshi wasu mahimman abubuwan gina jiki. Kuma suna da kyau ga lafiyar zuciya.

Wani fili, musamman, lycopene, an yi nazari sosai don amfanin sa ga lafiyar zuciya. Daga cikin fa'idodin da lycopene ke kawowa a cikin zuciyar ku akwai ƙa'idodin cholesterol, rage haɗarin cututtukan zuciya da bugun jini, da raguwa gabaɗayan damuwa na oxidative ( ¹ ) ( ² ) ( ³ ).

Tafarnuwa na inganta lafiyar mu ta hanyoyi da yawa, amma daya daga cikin mafi mahimmanci shine tasirinta ga lafiyar zuciyarmu. Yawancin nazarin kimiyya sun nuna cewa tafarnuwa na iya taimakawa wajen rage hawan jini, daidaita matakan cholesterol, kuma yana iya rage yawan damuwa. Wadannan alamomin lafiya suna da mahimmanci ga lafiyar zuciyar ku da rigakafin cututtukan zuciya da bugun jini (shanyewar jiki). ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: Yana da wadatar antioxidants

Antioxidants kamar ƙananan sojoji ne waɗanda ke tafiya a cikin jikin ku suna yaƙar damuwa. Duk da yake damuwa na oxyidative na iya zama abin ban tsoro, ainihin tsari ne na dabi'a na jikin ku. Koyaya, wasu yanayi kamar shan taba, gurɓatawa, ko halayen cin abinci mara kyau na iya haɓaka danniya na iskar oxygen. Makullin shine samun isasshen antioxidants don daidaita shi.

Babban tallafin tafarnuwa yana ba da lafiyar ku ana jin shi a ko'ina cikin jiki, kuma tushenta mai albarka na antioxidants shine babban dalilin tasirinta mai yawa. Baya ga rage oxidative danniya a wurare kamar zuciya da tsarin zuciya da jijiyoyin jini, bincike ya nuna cewa antioxidants da aka samu a cikin tafarnuwa zai iya taimaka wajen hana fahimi cututtuka kamar Alzheimer's da dementia. ⁷ ).

Binciken da aka yi nazarin kayan shafan abinci mai gina jiki na Basil ya nuna cewa yana da yawan sinadarin antioxidants. Ta hanyar abubuwan gina jiki mai yawa, wannan ganye mai daɗi, mai ɗanɗano mai daɗi na iya taimakawa rage iskar oxygen a cikin jikin ku, haɓaka garkuwar garkuwar jikin ku, da haɓaka lafiyar ku gaba ɗaya ( ⁸ ) ( ⁹ ).

# 3: kare idanunku

Samun kayan lambu iri-iri a cikin abincinku yana da mahimmanci ga duka jikin ku. Binciken abinci mai gina jiki ya ci gaba da gano yadda abinci zai iya taimakawa jikinka da kuma hana cututtuka.

Yayin da wasu sinadarai suna bayyana suna aiki a ko'ina cikin jiki don inganta lafiya, wasu suna da alaƙa da wasu wurare.

Dukansu zucchini da tumatir sune tushen tushen lutein da zeaxanthin, mahimman carotenoids guda biyu don lafiyar ido. ¹⁰ ).

Wadannan phytonutrients suna aiki a cikin idanu don kare su daga haske mai launin shuɗi da damuwa na oxidative. Wasu nazarce-nazarcen ma sun nuna cewa za su iya taimakawa wajen hana macular degeneration, wanda zai iya haifar da asarar hangen nesa ( ¹¹ ).

Zucchini taliya tare da tafarnuwa da parmesan

Mataki na farko shine karkatar da noodles na zucchini ko kwasfa su cikin tube tare da peeler julienne. Da zarar an gama sabbin noodles na zucchini, zaku iya fara dafa abinci.

Tattara duk kayan aikin ku. Ɗauki babban kwanon rufi daga ma'ajin ku, sai a dige ɗan man zaitun, sa'an nan kuma ƙara tafarnuwa da barkono ja.

Juya murhu zuwa matsakaicin zafi kuma a hankali, ta yin amfani da spatula na katako, tura tafarnuwa a kusa da kwanon rufi har sai mai ya fara kumfa a kusa da shi.

Juya zafi zuwa matsakaici-high kuma ƙara zucchini noodles zuwa skillet. Mix kamar minti 4 ko har sai al dente.

Kashe wuta, cire kwanon rufi kuma ƙara tumatir, Basil, ruwan 'ya'yan itace lemun tsami da cakulan Parmesan. Mix kome da kome tare don yafa noodles a ko'ina kuma a yi hidima tare da gasassun kaza, nama, ko ma kifi wanda zai dace da wannan tasa.

Jin kyauta don ƙara ƙarin cuku da dash na barkono da aka yanka.

Wannan girke-girke ne na noodle wanda za ku dawo lokaci da lokaci a matsayin babban abinci. Tare da tafarnuwa, man shanu mai narkewa, da cuku mai yawa, dukan iyalin za su dawo don ƙarin. Tabbas.

Zucchini taliya tare da tafarnuwa da parmesan

Yadda ake dafa taliyar zucchini mai sauƙi tare da noodles na zucchini, man zaitun, da cukuwar Parmesan. Ba tare da Gluten da ƙarancin-carb ba, wannan abincin Italiyanci ya dace da dukan dangi.

• Ayyuka: Kofuna 4.

Sinadaran

• 4 matsakaici zucchini (spiralized cikin noodles).
• cokali 2 na karin man zaitun.
• 4 tafarnuwa
• 1/2 kofin diced tumatir.
• 1/2 kofin grated Parmesan cuku.
• 1 kofin sabo basil ganye.
• 2 teaspoons na lemun tsami ruwan 'ya'yan itace.

Umurnai

1. Ƙara man zaitun, tafarnuwa, da barkono ja a cikin babban skillet. Saka shi a kan matsakaici-ƙananan zafi. Lokacin da man ya fara kumfa a kusa da tafarnuwa, ƙara zucchini noodles. Mix da noodles kuma dafa don minti 3-4. Kashe wutar.
2. Ƙara tumatir, Basil, ruwan 'ya'yan itace lemun tsami, da cakulan Parmesan. Mix kome da kome don sutura da noodles.
3. Ku bauta wa tare da gasasshen kaza, nama ko kifi da kuke so.
4. Yi ado tare da ƙarin cakulan Parmesan idan ana so.

Gina Jiki

• Girman sashi: 1 kofin.
• Kalori: 83 kcal.
• Fats: 7 g.
• Carbohydrates: 5 g.
• Fiber: 2 g.
• Protein: 1 g.

Palabras clave: Parmesan Tafarnuwa Zucchini Taliya Recipe.