tempei

Izici zokudla okunomsoco we-tempei I-Tempei iqukethe cishe inani elifanayo lamaprotheni njengenyama, kodwa ayinayo i-cholesterol, futhi inamafutha amancane kanye ne-fiber. I-Tempei iwumthombo omuhle kavithamini B. Ukuphakelwa okungu-113g kuqukethe amakholori angu-200, amaprotheni angu-17g namafutha angu-4g. Izinhlobo ze-tempei Futhi nakuba ngokwesiko i-tempei ingumkhiqizo wesoya, ingenziwa futhi ngerayisi, i-millet, isesame, amakinati kanye ne-quinoa futhi inongwe ngamakhambi. Cishe zonke izinongo zihlanganiswa ne-tempei. Ungathenga i-tempei efriziwe ezitolo zokudla kwezempilo. I-tempei encibilikisiwe kufanele isetshenziswe phakathi kwezinsuku ezingu-5, kuyilapho i-tempei ephekiwe ingagcinwa esiqandisini izinsuku ezimbalwa. I-tempei yokupheka ngaphambilini Sika i-tempei ibe ama-cubes noma izingcezu, noma ushiye yonke futhi uqhube umusi imizuzu engu-20. Futhi, i-tempei ingaphekwa ku-marinade elula (isibonelo, ngembewu ye-sesame) phezu kokushisa okuphansi cishe imizuzu engu-15-20. Umthombo: eatright.org Ukuhumusha: Lakshmi