Nke a bụ nri anaghị eri anụ na ngwa ngwa ma ọ bụ ihe na-edozi na ogbe oyibo na ị nwere ike ije ozi n'ime ihe dịka nkeji 20. Ka o na-eji ihe ndi a kpochapu, o bu kwa oke ugu ofe uzomputa maka mgbe ohuru ohuru adighi. Ọ ga-amasị m ịgbakwunye obere nkedo na sauteed tofu na ogwu ofe. Jiri ozo akwukwo nri ma na-ele nri gi iji mee ka ugu na aki oyibo ofe ihe nchoputa bu nke oma.
Ihe Ị Ga-achọ
- 1 yabasị, diced
- 3 vegan margarine
- 2 iko akwukwo nri efere
- 1 14 ounce nwere ike ikwu mmiri ara ehi
- 1 15 nwere ike ugu
- 1/2 teaspoon cumin
- 1/2 teaspoon curry
- 1/2 teaspoon ginger
- nnu nnu
Otu esi eme ya
- N'ime nnukwu ite, gbanye eyịm na margarine maka minit 3 ruo 5, ruo mgbe eyịm ga-eme ka ọ dị nro.
- Tinye ihe ndị fọdụrụ na-eme ka ị gbakọta.
- Kwe ka ikpocha obere okpomọkụ maka ọ dịkarịa ala minit 15, na-akpali ụfọdụ mgbe ụfọdụ.
Ugbu a, ọ bụghị na kacha ugu ofe uzommeputa mgbe? Nwee obi ụtọ!
Ihe edeturu
- Ọ bụghị nanị na ugu bụ ihe na-atọ ụtọ ọdịda, ma ọ nwere ụyọkọ nke uru ahụike, kwa. Ugu bu ọgaranya na eriri, ihe nchoputa achọpụtala na iri ihe oriri nke dị elu nwere ike belata ihe ize ndụ nke ịrịa ọrịa obi. Ọ dịkwa ọgaranya na beta-carotene na ndị ọzọ antioxidants nwere cancer mgbochi Njirimara. Na mgbakwunye, ugu bara ọgaranya na vitamin A, nke na-akwalite ọhụụ dị mma. Mkpụrụ ahụ nwekwara ike inyere gị aka ihi ụra nke ọma, n'ihi nnukwu ngwa ngwa nke tryptophan, ma jupụta phytoestrogens nke achọtara iji nyere aka belata ọbara mgbali.
- A na-eji ogbe aki oyibo a na-eme ugbo bu mmiri ara ehi, nke nwekwara uru ahuike. Ndị na-eto eto dị elu na eriri, vitamin C, vitamin E, B vitamin, ígwè, sodium, selenium, calcium magnesium na phosphorus. Ma n'ihi na mmiri ara ehi kokopoko bụ lactose n'efu, ọ bụ nhọrọ a na-ewu ewu n'etiti ndị anụ ọhịa anụ ọhịa na ndị nwere lactose inlerance. Mmiri oyi na-eme ka oyi na-aṅụ abụghị nanị ezigbo ihe. Gbalịa ya dịka ntọala gị na ire gị, oke!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 436 |
| Ọnụba abụba | 39 g |
| Abụba buru ibu | 29 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 647 mg |
| Carbohydrates | 22 g |
| Fri nri | 6 g |
| Protein | 7 g |