Ị nwere ike iji ezigbo mkpuru akwụkwọ ọ bụla ị chọrọ, kama nke ndị a tụrụ aro ebe a, nke mere ka nke a bụrụ ụzọ dị mma iji jiri ọkara nke ihe fọdụrụ site na nhazi ọzọ. Ụfọdụ herbs, dịka rosemary, nwere ike karịa, ya mere hụ na ị ga-atọ ụtọ ka ị na-aga, ma cheta na ị nwere ike tinyekwuo oge. Nkpuru ahihia ahihia agaghi adi nma na efere a, nke n'eme ka ha mata ihe ohuru akwukwo ndu.
I nwekwara ike iji grains ndị ọzọ, site na ndị ọzọ rices ka quinoa, n'ebe osikapa. Ị nwere ike ịdanye yabasị na-acha uhie uhie ma jiri ọbasị ọ bụla ọzọ, ma ọ bụ ihe ndị ọzọ, ma ọ bụ garlic - ọzọ na garlic ị ga-achọ iji obere ego. Na nkenke, nke a bụ ụzọ nkwụsị na-awụpụ elu, iji kpalie gị ka ịmepụta akụkụ nke ahịhịa gị. Enwere m ihe a dum iji jiri ihe mgbakwasa m mere maka obere peas ojii!
Ihe Ị Ga-achọ
- ¼ cup extra virgin olive oil
- ¼ cup minced red yabasị
- ¼ iko ọhụrụ pasili epupụta, chopped
- 1 tablespoon chopped basil
- 2 iko esie ya aja aja osikapa, ọkụ ma ọ bụ na ụlọ okpomọkụ
Otu esi eme ya
- N'ime ihe oriri, jikọta mmanụ oliv, yabasị, pasili, basil, nnu na ose, na mkpụrụ ruo mgbe ejikọtara ya (i nwekwara ike ime nke a site na aka, tinye ihe niile dịka ịchọrọ, ma kpalie ya niile na nnukwu efere).
- Tinye osikapa na nnukwu efere ma gbakwunye mgbakwunye ahịhịa. Gbalie ike ijikọta nke ọma, ma jee ọkụ ma ọ bụ na ime ụlọ.
Kedu ihe bụ scoop na osikapa aja aja?
Osisi osikapa a nile nwere ihe oma di iche iche na nkpuru obi di nma.
Nri ọka osikapa agba aja aja na-ejigide akwa oyi akwa (ọ bụ ezie na ekpochapụwo ya) na eriri ya na ihe ndị na-edozi ya, na-eme ka ọ dị ala, abụba na eriri, na nri ọka ọzọ na-edozi ahụ na osikapa. Riz osikapa bu oka zuru oke na ihe bara uru na magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, nakwa ihe kacha mma nke manganese.
Ị nwere ike iji osikapa agba aja aja otu ụzọ ị na-esi eji osikapa osikapa, mara na ọ nwere oge nri ogologo oge, gbanwee ya. Gbalịa osikapa osikapa na pilafs, soups, esi nri osikapa na-eme ka ọ bụrụ ihe mgbakwasị ụkwụ, ịkụ anụ, efere bean, ihe ndị ọzọ, na ihe ndị ọzọ. A na-ejikwa osikapa agba aja aja mee ihe na salads ọka, na nri onye anaghị eri anụ, ọ bụ ezigbo ihe na-eme ka ị chee mgbe ịchọrọ ịkwalite burger, meatballs, ma ọ bụ meatloaf.
Mkpụrụ ọka ogologo na obere mkpụrụ osikapa agba aja aja dị iche iche dị, a pụkwara iji ya n'otu ụzọ ahụ dị ka ndị na-acha uhie uhie na ndị dị mkpirikpi.
Ihe Ụmụaka Nwere ike Ime:
Ọbụna ụmụntakịrị nwere ike ịdọpụsị ahịhịa ogwu ndị ahụ, nke bụ nnukwu ọrụ kichin maka ndị isi ala.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 355 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Carbohydrates | 50 g |
| Fri nri | 3 g |
| Protein | 5 g |