Bukeng ea hae ea morao-rao ea Prevent le Reverse Heart Disease, Dr. Caldwell B. Esselstyn o fana ka kakaretso e sa fumanehang oli e nang le mafura a "fried" sejana sehlakoreng. Ke rata ho bitsa mokhoa ona oa ho pheha "frying-frying". Bakeng sa ho kena lihlahisoa tse fokolang ka mafura le tse phetseng hantle, u ka sebelisa zucchinis "tse halikiloeng" tse se nang mafura ka raese e sootho kapa lijo-thollo tse ling kaofela.
Kakaretso ena ea zuchini e na le limela tsa meroho, vegan, gluten le mafura.
Seo U tla se Hloka
- 2 e tsoekere zucchini
- 2 tsp.
- Bragg's Liquid Aminos (kapa tamari e tlaase ea sodium)
- Banyalani ba phunyeletsa phofo ea konofolo
- Banyalani ba senya phofo ea eiee
- Pepere ho latsoa
Kamoo U ka e Etsang
- Khaola ho tlosa zucchini le selae ka bolelele bonyane lilae tse 4 tse telele.
- Fokotsa pane e kholo ea ho thibela metsi ka metsi a mangata a Bragg's Liquid Aminos , ebe o hlophisa zucchini ka pan ka ho hlakola sefahleho se seng le se seng, ka pele le ka morao, ho Bragg's. Flip lilae tse pota-pota ho pota-pota ka pan e le hore karolo e 'ngoe le e' ngoe e tla soothoa.
- Pheha ka mocheso o mofuthu ka metsotso e ka bang 5, ebe u sheba ka hloko. Haeba pan e hloka metsi, eketsa metsi a seng makae kapa tamari e eketsehileng.
- Fafatsa karolo e phehiloeng ka phofo ea garlic, eiee ea phofo le pepere 'me u tsoele pele u pheha metsotso e meng e 5, u eketsa metsi a mangata ha ho hlokahala ho fihlela mahlakore ka bobeli a le sootho.
Dr. Essylstyn o re, "Tsucchini ka tsela ena e monate haholo, ho bonolo ho ja lotho," kahoo u ka 'na ua hloka ho rera ho etsa likhetho tse peli (kapa ho feta!) Ka nako.
E etsa liketsoana tse peli.
Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:
Likorolo: 40, Lik'halori tse tsoang Fat: 3
% Ea letsatsi le letsatsi:
Total Fat: 0.4g, 1%
Cholesterol: 0mg, 0%
Sodium: 350mg, 15%
Kakaretso ea lik'habohaedreite: 8.4g, 3%
Fibete ea lijo: 2.3g, 9%
Protheine: 3.2g
Vithamine A 8%, Vithamine C 56%, Calcium 3%, Iron 6%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 26 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 321 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |