Azụ nwere ahụ ike ma nwee ọtụtụ protein. Dabere na ụdị a, ihe ruru gram protein nke 20 gram n'ime otu gram 100 nwere ike ịnọ. Yabụ, nri azu dị ọcha, ọ bụkwa ya na-ahụ maka metabolism nkịtị. Na mgbakwunye, azụ bụ otu n'ime nri kachasị mma nwere omega-3 fatty acids.
Na nri obere carb, ịkwesịrị ịgụnye azụ mgbe niile na menu, karịchaa ụdị abụba. Ọ dị mkpa ị attentiona ntị na mma ngwaahịa a. Ọ ka mma ịzụta nhọrọ dị oke ọnụ karịa nke dị elu. Nke a ga-emetụta oke ụtọ nke nri ikpeazụ.
Na ntinye ya na nri di iche iche, udiri oyibo a gha aburu ezigbo obi uto nye ndi n’eso nri ala-nri ma dikwa ndu.
Ihe eji eme ya
- 200 grams nke salmon fillet;
- 40 grams nke aki oyibo flakes;
- 50 grams nke ude chiiz;
- 100 ml nke mmiri ara ehi oyi akwa;
- 1 tablespoon nke aki oyibo;
- 2 zukini;
- Tomato abụọ;
- 1 akwa
- nnu na ose;
- ụfọdụ pasili;
- aki oyibo maka ighe ihe.
Ngwakọta bụ maka ugboro abụọ. Isi nri na-ewe nkeji iri atọ.
Isi nri
1.
Wụchaa fillet salmon n'okpuru mmiri oyi, hichaa ya na mpempe akwụkwọ ma bee n'ime obere iberibe. Tinye akwa, aki oyibo, ntụ ọka, ude chiiz, ntakịrị nnu na ose n'ime nnukwu efere ma gwakọta nke ọma. Tinye iberibe azu na mgwakota agwa.
2.
Wunye mmanụ aki oyibo n'ime ite a na-ejikọtaghị ma kpoo ya ọkụ. Ọ bụrụ na ịnweghị mmanụ aki oyibo, ị nwekwara ike iji oliv. Iji tablespoon nke azụ minced, mejuputa cutlets na sauté ruo mgbe aja aja na-acha odo odo na abụọ.
3.
Ghichaa zukini ma gbue ya nke ọma. Were mmiri ara ehi kpo oku n'ime obere saucepan kariri okpomoku karia ma mee ka zukini di na ya. Isoro nnu na ose.
4.
Maka ije ozi, gbanye patties na zukini na efere. Bee tomato, ghaa ya na pasili ma dozie. Nwee nri gị!
