Na-achọ onye anaghị eri anụ ngwa ngwa nri ehihie? Gbalịa na-eme ka a na-eme nri nri ehihie na-aga.
Enwere m mmasị na nchịkọta cheese na ntụ ọka tortillas. Naanị gbakwunye veggies, na ị nwere onye anaghị eri anụ ma ọ bụ vegan (ma ọ bụrụ na ị na-eji cheese cheese) mee ka ịwuda maka nri ehihie. Akwụkwọ nri na alfalfa pulite-eme ka a ude chiiz kechie ibu ike, na ube oyibo na-eme ka ọ dị nnọọ ụtọ. Nwee obi ụtọ!
Ihe Ị Ga-achọ
- 2 tablespoons non-milk cheese chiiz
- 1 tortillas ntụ ọka
- 1/4 cup spinach
- 1/4 iko alfalfa pulitere
- 1/2 ube oyibo (sliced)
- 1/2 tomato (thinly sliced)
- 1/4 cu kukumba (thinly sliced)
- 2 tablespoons uhie yabasị (minced)
- sash salt (nụrụ ụtọ)
- esi nri (nụrụ ụtọ)
Otu esi eme ya
- Na-etinye cheese cheese na ntụ ọka tortillas.
- Debe ihe ọ bụla ị chọrọ.
- Wụsaa ezigbo nnu na ose iji detụ ma kechie.
Ihe edeturu
- Enwere m mmasị na cheese Tofutti, ma ị nwere ike iji ụdị ọ bụla ị họọrọ ma ọ bụ ịchọta na ụlọ ahịa nri gị.
- Ihe a na-etinye na ihe a na-eme ka uzommeputa dị. Ha na-atọ ụtọ ma na-edozi buut. Dịka ọmụmaatụ, vitamin K, vitamin A, manganese, folate, iron, na nri ndị ọzọ dị mkpa na-ejupụta spinach. A chọtara akwụkwọ ndụ akwụkwọ ndụ na-enye aka na ahụike anụ ahụ ma nwere phytonutrients nke nwere ike ịnwe uru na-egbu egbu ma na-egbochi kansa.
- Alfalfa na-epulite bụ ọhụụ ọzọ nwere uru ahụike ị nwere ike ghara ịma. Na-ekpo ọka Alfalfa bụ ụmụ okorobịa na-eto eto nke osisi alfalfa (nke dị oke njọ ma na-ewute na-eri ya mgbe o tozuru okè). Ha nwere ụrọ nri, protein, na micronutrients, na-enwe calorie 8 naanị maka ozi. Otú ọ dị, jide n'aka na ị ga-agbaso nri nchebe nri mgbe ịzụrụ, ịchekwa ma jiri alfalfa pulite. Mkpụrụ na agwa na-epulite na ọnọdụ na-ekpo ọkụ ma na-ekpo ọkụ nke dị mma maka mmụba nke nje bacteria dịka salmonella, listeria na E. coli. Dịka Ụlọ Ọrụ Na-ahụ Maka Ahụike na Ọrụ Ụmụaka na United States, ụmụaka, ndị agadi, ụmụ nwanyị dị ime na onye ọ bụla nwere usoro ahụ ji alụso ọrịa ọgụ na-adịghị ike kwesịrị izere iri mkpụrụ nke ụdị ọ bụla (gụnyere gerfalfa).
- Ọ bụrụ na ị nwere ọrịa Celiac ma ọ bụ na ị maara gluten, gbalịa na-etinye tortilla ọka maka ntụ ọka flour. Enwere ike iji akwukwo letus mee ihe dika nchikota maka tortilla na otutu akwukwo ndu.
Isi mmalite:
Ntọala George Mateljan. (2001). Akwụkwọ nri. The World Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, August 16). Uru ahụ ike nke alfalfa pulitere. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
Ngalaba Na-ahụ Maka Ahụ Ike na Ụlọ Ọrụ Na-ahụ Maka Ụmụ Mmadụ. Utu: Ihe kwesiri imata. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1578 |
| Ọnụba abụba | 60 g |
| Abụba buru ibu | 20 g |
| Abụba na-enweghị ntụpọ | 20 g |
| Cholesterol | 29 mg |
| Sodium | 3,280 mg |
| Carbohydrates | 223 g |
| Fri nri | 25 g |
| Protein | 41 g |