Salmọn aokedụrụma abụghị naanị nri, kamakwa ọ nwere ezigbo ahụ ike. Omega-3 ọdụdụ abụba dị mma maka cholesterol metabolism ma ọ bụ ha na-ahụ maka arịa ọbara dị mma.
Protein na - eme ka abụba dị ọkụ ma na - ebunye amino acid tyrosine, nke na - akụda norepinephrine na dopamine (“hormone nke obi ụtọ”). Ọ bụ nri kachasị mma maka nri nwere obere ahụ ala, ma bido inwe abụba.
Ihe eji eme ya
- mmanụ oliv;
- 1 yabasị obere;
- 2 shalọ;
- 150 grams nke salmon aokedụrụma;
- 80 grams nke ude chiiz;
- Akwa 6;
- 8 protein
- nnu na ose nụrụ ụtọ;
- 3 ngaji mmiri ara ehi;
- Iko 1 tablespoon 12%.
Efrata bụ maka ugboro isii. Oge isi nri na-ewe nkeji iri anọ.
Isi nri
1.
Mee preheat ahụ ka ọ were ogo 180 (mode convection). Wunye obere mmanụ oliv n’ime ite ahụ wee gbanye obere okpomọkụ.
2.
Were mma dị nkọ na bọọdụ ịkpụ osisi. Bee yabasị ma bee ya n'ime obere cubes. Tinyegharịa na shalọta ma ghaa ụdị eyịm 2 maka nkeji 2-3 na pan na obere mmanụ olive ruo mgbe ịchacha.
3.
Ezie na eyịm na shalọl ghere eghe, anyị ga-esi nri salmọn. Bee salmon achara i ghere eghe n’ihe dika 0,5 cm, tinyezie salmon n’ime ogwe yab. Ugbu a kara nnu na ose ma ghee ya maka nkeji ọzọ. Jiri nnu mee ihe nke ọma, ebe nnu dị nnu. Onwe m, agaghị m enweta nnu frit.
4.
Mgbe nkeji ahụ gwụ, wepụ ite ahụ na ọkụ wee hapụ ya ka ọ dị jụụ. Ikpokọta mmiri ara ehi, bọta, akwa na akwa ọcha na nnukwu efere na iche. Mgbe agwakọtara ihe niile, tinye ude chiiz.
5.
Ugbu a ị ga-achọ mpempe isii maka muffins ma ọ bụ maka mmiri. Were mmanu mmanu fodiri mmanu mmanu ndi ahu ma tinye mmanu a okedụrụ. Ọ bụrụ na ị na-eji akpụ akpụ muffin, ọ kachasị mma iji silicone. Youchọghị ha ka ha mee ka ha dị ilu.
6.
Yet akwa ngwakọta n'ime azu. Ime na oven maka minit 25 na ogo 180 na ọnọdụ convection.
Nri dị njikere
7.
Wepu efere site na oven, fesaa na pasili ma jee ozi. Rie nri!
