Iresiphi yerayisi emdaka yeswekile

Umxholo

• Izithako
• Imowudi yokulungiselela
• Jonga ezinye iiresiphi ezisempilweni:

Iresiphi yerayisi emdaka ilungile kwabo bafuna ukunciphisa umzimba okanye abanesifo seswekile okanye isifo seswekile ngenxa yokuba ingqolowa iphelele kwaye iqulethe imbewu eyenza le rayisi ihambisane nokutya, inesalathiso esisezantsi se-glycemic kunerayisi emhlophe kunye neetapile, umzekelo .

Ungakhapha le recipe kunye nenyama ecekeceke njengenkukhu okanye isifuba sentlanzi, kunye nesaladi eluhlaza, ukuyenza isidlo esisempilweni, esimnandi nesinempilo. Fumana zonke izibonelelo zempilo zerayisi emdaka.

Izithako

• 1 indebe yerayisi emdaka
• Iipunipo ezi-2 zembewu kajongilanga
• Iipunipo ezi-2 zembewu yeflakisi
• 1 icephe lesame
• Iipunipo ezi-4 ze-ertyisi ezinqiniweyo
• 1 inakho ye-champignon mushroom
• Iiglasi ezi-3 zamanzi
• Iigloves ezi-3 zegalikhi
• Iipunipoli ezi-2 zeoyile ye-olive eyintombi
• ityuwa kunye neparsley ukunambitha

Imowudi yokulungiselela

Mdaka ngezahlangu zegalikhi kwioyile ide ibe nsundu ngegolide emva koko udibanise irayisi emdaka, uxubeke kakuhle ide iqale ukunamathela epanini. Xa ufika kweli nqanaba galela iiglasi ezimbini ezinesiqingatha zamanzi kwaye upheke imizuzu embalwa. Yongeza ityuwa kunye neparsley ecoliweyo kwaye xa irayisi iqala ukoma yongeza iflakisi, ujongilanga kunye nembewu yesesame, kwaye ushiye kubushushu obude de onke amanzi omile.

Ukwahluka incasa yale rayisi, ungongeza i-broccoli okanye iilentile, umzekelo, kuba oku kutya kukwayimithombo elungileyo yeevithamini, ezinceda ukunqanda kunye nokulwa nezifo, kuba zomeleza amajoni omzimba.

Inani elicetyiswayo lale rayisi kufuneka libe ziipunipoyi ezi-2 kumntu ngamnye kuba loo mali iqulethe malunga neekhalori ezili-160. Ke, abo bafuna ukunciphisa umzimba akufuneki bagqithe ekusebenziseni irayisi, kuba nangona iyinto yonke, ikwanazo neekhalori, ezingaphaya kokufumana ubunzima.

Jonga ezinye iiresiphi ezisempilweni:

• Iresiphi yetapioca ukukhulula amathumbu

• Ijusi ye-eggplant ye-cholesterol