Yakaderera calorie sipinachi omelette: nyore uye inonaka resipi

Omelet yespinashi Iyo ine hutano, inonaka uye iri nyore sarudzo kugadzirira. Mumaminitsi makumi maviri chete, unogona kuva nechikafu chakareruka, chisina mafuta chagadzirira. makoriyori uye inovaka muviri zvakanyanya, yakakwana kune avo vanotarisa kutarisira kudya kwavo. Uyezve, iyi resipi ndeye kuita zvinhu zvakasiyana-siyana: Unogona kunakidzwa ichangobva kugadzirwa kana kuichengeta mufiriji kuti uidye gare gare nekungori pop yemicrowave.

Zvisungo zvinodiwa

Zvinhu zvakakosha zvekubika iyi zviri nyore uye zvisingadhuri. Pazasi, isu tinotsanangura kuti ndeapi aunoda:

• 1 bunch yepinashi yakabikwa: Zviri nani kuti sipinashi itsva, sezvo inochengetedza zviri nani kudya kwayo. Kana ukasarudza sipinachi yakaomeswa nechando, iva nechokwadi chekuchera chero mvura yakawandisa zvakanaka.
• 2 mazai machena: Vanoderedza calorie yemukati uye vanopa sosi yemhando yepamusoro protein.
• Munyu uye pepper: Kurunga kuravidza.
• 1 pini ye nutmeg: Kubata kwakakosha uku kunowedzera kunaka kwetortilla.

Nhanho nhanho: Maitiro ekugadzira sipinachi omelet

Neiyi yakadzama gwara, iwe hauzove nedambudziko kugadzirira yakakwana omelet:

1. Kugadzirira kwespinashi: Fashaidza svinga respinachi mumvura ine munyu mushoma. Kana zvaibva, zvidhonze zvachose kubvisa mvura yose yakawandisa. Izvi zvakakosha kuitira kuti tortilla ive isina mvura.
2. Cheka sipinachi: Cheka sipinachi yakabikwa muzvikamu zviviri kana zvitatu wozvicheka zvakanaka.
3. Ingredient musanganiswa: Mundiro, sanganisa mazai machena nepiniki yemunyu, mhiripiri uye nutmeg. Wedzera sipinashi yakagurwa uye batanidza zvose zvinoshandiswa zvakanaka.
4. Gadzirira mold: Shandisa mushonga wemuriwo kuzora ndiro yepie yega kana mold diki. Preheat mold muchoto pa 180 ° C kwemaminitsi mashomanana usati wadira musanganiswa.
5. Kubika: Dururirai musanganiswa muforoma uye gadzirai kwemaminitsi 10-12, kana kusvika mazai machena aiswa. Bvisa kubva muchoto uye rega itonhore zvishoma usati wasunungura.

Mamwe matipi ekugadzirisa uye kuperekedza tortilla

Imwe yemabhenefiti makuru eiyi resipi ndeye yayo zvinoshanda. Heano mamwe mazano ekugadzirisa kune zvaunoda:

• Wedzera grated cheese: Inenge 30-50 magiramu echizi chakaderera-mafuta senge parmesan kana chiedza mozzarella inogona kupa iyo yekuwedzera kubata kwekunaka.
• Sanganisa mimwe miriwo: Iwe unogona kuwedzera hanyanisi, garlic yakagurwa kana karoti yakakangwa kuti uwedzere kunaka. Isa izvi zvinoshandiswa mumafuta mashoma emuorivhi zvisati zvaitika kana kushandisa mushonga wemuriwo kana uri pakudya.
• Isanganise nemaprotein akaonda: Shumira omelette nezamu rakabikwa rehuku kana grilled turkey fillet yekudya kwakakwana.
• Mharidzo: Kushongedza nesaladhi yakasvibirira kana matomatisi matsva anogona kuita kuti ndiro yako iwedzere kutaridzika uye ine utano.

Zvakanakira kudya sipinachi

Sipinachi chikafu chepamusoro chakatakura chikafu chakakosha. Pakati pemabhenefiti ayo makuru ndeye yakaderera calorie yemukati uye yakakura mupiro we vitamini s vhitamini A, C, E uye K, kuwedzera kune zvicherwa zvakadai hierro, magnesio y potasiamu. Izvi zvinovaka muviri zvinobatsira kusimbisa immune system, kuvandudza hutano hwemaziso uye kukurudzira kugaya kwakanaka.

Uyezve, sipinashi ine antioxidants izvo zvinobatsira kurwisa mahara radicals mumuviri, nekudaro kudzivirira masero edu kubva mukuchembera. Kune rimwe divi, iyo oxalic acid yemukati inoda mwero mukushandisa, kunyanya kune avo vanofarirwa nematombo eitsvo.

Nyaya inoenderana:

Matipi ane hutano; Watermelon neSipinachi zvinopesana neanemia

Iyi sipinashi omelet haisi chete inonaka uye iri nyore sarudzo yekugadzirira, asiwo chikafu chinovaka muviri chinokodzera mukudya kune hutano. Kunyangwe iwe ukairavira ipapo kana kuigadzirira pachine nguva, iyi resipi ichava yakakosha mukicheni yako.