Anyị hụrụ ezigbo nri ehihie n'anya. Pree na parmesan, ose na bọrossi nke oge a bụ otu n'ime ọkacha mmasị anyị. Ọ bụ ezie na nri nwere obere carbohydrate na mpaghara na-ekwu na ị gaghị eri poteto dị ụtọ, a ga-eji amamihe tinye ha nri na-agafeghị oke.
Ọ dịkwa mma maka ibu ibu. Nri Atkins, otu n'ime nri nri carb na-egbochi karịa, na-enyekwa ohere iji nduku na-atọ ụtọ na Oge 3.
Akwukwo nri nwere akwukwo glycemic di ala. Site na poteto dị ụtọ, ọkwa shuga ọbara agaghị abụ naanị ala, kamakwa mgbe i rie ya, enwere ike belata ọkwa shuga ọbara na ụdị shuga II.
Na mgbakwunye, ọ nwere mmetụta dị mma na ọbara mgbali na kọlestrọl. Ihe ndị a bụ ihe ngosi enweghị nguzozi na ndị buru oke ibu.
Ihe eji esi nri
- akpịrịkpa kichin ọkachamara;
- osisi;
- mma di nkpa;
- k'ọphu ẹhu eghu;
- mẹ ndu ọphu.
Ihe eji eme ya
- 4 boarossi (sausages);
- 1 nnukwu nduku;
- Na-acha uhie uhie uhie na-acha uhie uhie;
- 100 grams nke Parmesan chiiz;
- Yabasị ọkara;
- 3 cloves nke galiki;
- 100 grams nke tapawa tomato;
- 400 ml nke akwukwo nri;
- 1 tuo nke ose cayenne;
- nnu na ose nụrụ ụtọ;
- 1 tablespoon nke paprika;
- 1 teaspoon thyme;
- 1 teaspoon nutmeg;
- mmanụ oliv maka ighe.
Ngwakọta bụ maka ugboro abụọ.
Isi nri
1.
Bee poteto, wedata ha n'ime nnukwu cubes.
2.
Ikpo obere ite mmiri. Bee garlic na bee n'ime Mpekere. Mee otu ihe ahụ na yabasị. Ozugbo mmiri ahụ na-acha, tinye cubes nduku.
3.
Sụchaa na-ede ede n'okpuru mmiri oyi, wepụsịa mkpụrụ, wedata ose ahụ, wee banye obere cubes.
4.
Bee ihe saus ahu iberibe ma wepụta
5.
Mgbe esi poteto, ghaa mmiri ma tinye mmiri ara ehi 250 ml. Jiri batter mee mashed poteto.
6.
Ugbu a tinye Parmesan chiiz ma gwakọta na nduku mashed. Na-akpali akpali mgbe niile, kpoo ngwakọta na ọkụ. Tinye obere nutmeg na nnu nụrụ ụtọ.
7.
Saut na ose, garlic na eyịm n'ime pan na obere aki oyibo. Nhọrọ, ị nwekwara ike saute soseji iji nweta ụtọ ọzọ.
8.
Mgbe ihe niile ghere eghe, gbakwunye 100 grams nke tapawa tomato ma ghee nke ọma. Gbanye na ofe mmanu akwukwo nri n’ime 400-500 ml ma hapụ ya ka o sie ihe dị ka nkeji iri na ise na ise. Inine na paprika, thyme, cayenne na ose, nnu.
9.
Ijere nri n’elu efere. Rie nri!
