Magawo Awiri a Garlic Parmesan Zukini Pasta Chinsinsi

Kodi mwaphonya pasta yomwe mumakonda?

Osadandaula. Zomwe muyenera kuchita ndikulowetsa spaghetti yanu yanthawi zonse kuti mukhale ndi Zakudyazi zatsopano za zukini, ndipo mutha kusintha mtundu uliwonse wa ku Italy kukhala chakudya cha keto.

Zakudya zamafuta ochepa za carb ndi gluten ndizovuta kupeza. N’chifukwa chake munthu anatulukira chinthu chotchedwa spiralizer. Chida chothandiza chakukhitchini ichi chikhoza kusintha zukini wanu wakale wotopetsa kukhala Zakudyazi zokongola m'mphindi zochepa.

Ngati mulibe spiralizer, julienne peeler amagwiranso ntchito bwino. Chofunikira ndikudula zukini bwino kuti mukhale ndi mayendedwe a Zakudyazi kapena spaghetti.

Parmesan Garlic Zukini Pasta amapanga mbali yosangalatsa pambali ndi nyama yodyetsedwa ndi udzu kapena nsomba yophika bwino. Koma mutha kusinthanso chakudyachi kukhala chakudya chachikulu powonjezera nkhuku kapena ng'ombe.

Chinsinsi ichi cha Parmesan Garlic Zucchini Pasta ndi:

• Wolemera mu adyo.
• Kuwala
• otonthoza.
• Kukhutitsa

Zosakaniza zazikulu mu Zakudyazi za Parmesan Garlic Zucchini ndi:

• Zukini.
• Ajo.
• tomato.
• Mafuta a azitona.

Zosakaniza zowonjezera.

• Red tsabola flakes.
• Madzi a mandimu.

3 Ubwino Wathanzi wa Parmesan Garlic Zucchini Pasta

#1: Imathandizira thanzi la mtima

Ngakhale muyenera kudya tomato pang'onopang'ono mukamatsatira zakudya za ketogenic chifukwa cha kuchuluka kwake chakudya, zimenezi zili ndi zakudya zina zofunika. Ndipo iwo ndi abwino kwa thanzi la mtima.

Pagulu limodzi, makamaka, lycopene, laphunziridwa mozama chifukwa cha zabwino zake paumoyo wamtima. Zina mwazabwino zomwe lycopene imabweretsa kumtima wanu ndi kuwongolera cholesterol, kuchepetsa chiopsezo cha matenda amtima ndi sitiroko, komanso kuchepetsa kupsinjika kwa okosijeni. ¹ ) ( ² ) ( ³ ).

Garlic imapangitsa thanzi lathu kukhala labwino m'njira zambiri, koma chimodzi mwazofunikira kwambiri ndikukhudzidwa kwake ndi thanzi la mtima wathu. Kafukufuku wambiri wasayansi awonetsa kuti adyo amatha kuthandizira kuchepetsa kuthamanga kwa magazi, kuwongolera cholesterol, komanso kuchepetsa kupsinjika kwa okosijeni. Izi zolembera zaumoyo ndizofunikira pa thanzi la mtima wanu komanso kupewa matenda a mtima ndi sitiroko ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: Ili ndi ma antioxidants ambiri

Antioxidants ali ngati asilikali ang'onoang'ono omwe amathamanga m'thupi lanu kulimbana ndi kupsinjika kwa okosijeni. Ngakhale kupsinjika kwa okosijeni kungawoneke ngati kowopsa, kwenikweni ndi njira yachilengedwe yomwe thupi lanu limadutsamo. Komabe, zinthu zina monga kusuta, kuipitsa, kapena kusadya bwino kumatha kufulumizitsa kupsinjika kwa okosijeni. Chinsinsi chake ndi kukhala ndi ma antioxidants okwanira kuti muchepetse.

Thandizo lalikulu la adyo limapereka thanzi lanu limamveka m'thupi lonse, ndipo gwero lake lolemera la antioxidants ndilo chifukwa chachikulu cha zotsatira zake zambiri. Kuphatikiza pa kuchepetsa kupsinjika kwa okosijeni m'malo monga mtima ndi mtima, kafukufuku wawonetsa kuti ma antioxidants omwe amapezeka mu adyo amatha kuthandizira kupewa matenda achidziwitso monga Alzheimer's and dementia. ⁷ ).

Kafukufuku wofufuza kapangidwe ka zakudya za basil adawonetsa kuti ali ndi ma antioxidants ambiri. Kupyolera mu kaphatikizidwe kake kamene kamakhala ndi michere yambiri, therere lotsekemera, lokoma mwatsopanoli lingathandize kuchepetsa okosijeni m'thupi lanu lonse, kulimbitsa chitetezo chanu cha mthupi, komanso kukhala ndi thanzi labwino ( ⁸ ) ( ⁹ ).

#3: tetezani maso anu

Kupeza masamba osiyanasiyana muzakudya zanu ndikofunikira kwa thupi lanu lonse. Kafukufuku wa zakudya zopatsa thanzi akupitilizabe kupeza momwe chakudya chingathandizire thupi lanu ndikupewa matenda.

Ngakhale kuti zakudya zina zimawoneka kuti zimagwira ntchito m'thupi lonse kuti zikhale ndi thanzi labwino, zina zimakhala ndi chiyanjano kumadera ena.

Zukini ndi tomato ndi magwero abwino kwambiri a lutein ndi zeaxanthin, ma carotenoids awiri ofunikira kuti akhale ndi thanzi la maso. ¹⁰ ).

Ma phytonutrients awa amagwira ntchito m'maso kuti awateteze ku kuwala kwa buluu komanso kupsinjika kwa okosijeni. Kafukufuku wina akuwonetsa kuti angathandize kupewa kuwonongeka kwa macular, komwe kungayambitse kuwonongeka kwa masomphenya ( ¹¹ ).

Zukini pasta ndi adyo ndi Parmesan

Chinthu choyamba ndikuthira Zakudyazi za zukini kapena kuzidula kuti zikhale ndi julienne peeler. Zakudya zanu zatsopano za zukini zikatha, mukhoza kuyamba kuphika.

Sonkhanitsani zosakaniza zanu zonse. Tengani skillet wamkulu kuchokera m'thumba lanu, tsitsani mafuta pang'ono a azitona, ndi kuwonjezera adyo ndi tsabola wofiira.

Tembenuzirani chitofu ku kutentha kwapang'onopang'ono ndipo mosamala, pogwiritsa ntchito spatula yamatabwa, kanikizani adyo mozungulira poto mpaka mafuta ayamba kuwira mozungulira.

Sinthani kutentha mpaka sing'anga-mmwamba ndikuwonjezera Zakudyazi za zukini ku skillet. Sakanizani kwa mphindi 4 kapena mpaka al dente.

Zimitsani kutentha, chotsani poto ndikuwonjezera tomato, basil, mandimu ndi Parmesan tchizi. Sakanizani zonse pamodzi kuti muvale Zakudyazi mofanana ndikutumikira ndi nkhuku yokazinga, steak, kapena nsomba zomwe zingagwirizane ndi mbale iyi.

Khalani omasuka kuwonjezera tchizi ndi katsabola ka tsabola watsopano.

Ichi ndi Chinsinsi cha Zakudyazi chomwe mudzabwerera mobwerezabwereza ngati chakudya chachikulu. Ndi adyo, batala wosungunuka, ndi tchizi zambiri, banja lonse lidzabweranso kudzafuna zina. Zedi.

Zukini pasta ndi adyo ndi Parmesan

Momwe mungaphikire mbale yosavuta ya zukini ndi Zakudyazi za zukini, mafuta a azitona, ndi tchizi ta Parmesan. Zakudya zopanda Gluten komanso zotsika kwambiri, mbale iyi yaku Italy ndi yabwino kwa banja lonse.

• Magwiridwe: 4 makapu.

Zosakaniza

• 4 sing'anga zukini (spiralized mu Zakudyazi).
• Supuni 2 za mafuta owonjezera a azitona.
• 4 cloves wa adyo
• 1/2 chikho chodulidwa tomato.
• 1/2 chikho cha tchizi cha Parmesan tchizi.
• 1 chikho cha masamba atsopano a basil.
• Supuni 2 za madzi a mandimu.

Malangizo

1. Onjezerani mafuta a azitona, adyo, ndi tsabola wofiira wofiira ku skillet wamkulu. Ikani pa sing'anga-otsika kutentha. Pamene mafuta ayamba kuwira mozungulira adyo, onjezerani Zakudyazi za zukini. Sakanizani Zakudyazi ndikuphika kwa mphindi 3-4. Zimitsani moto.
2. Onjezerani tomato, basil, madzi a mandimu, ndi tchizi ta Parmesan. Sakanizani zonse kuti muvale Zakudyazi.
3. Kutumikira ndi nkhuku yokazinga, nyama yophika kapena nsomba zomwe mungasankhe.
4. Kongoletsani ndi tchizi ta Parmesan ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 83 kcal.
• Mafuta: Magalamu 7
• Zopopera: Magalamu 5
• CHIKWANGWANI: Magalamu 2
• Mapuloteni: Magalamu 1

Palabras malo: Chinsinsi cha Parmesan Garlic Zukini Pasta.