Ukuba ungumntu olandela ukutya ukuze unciphise umzimba kwaye ufuna ukuzilungiselela kwaye utye amalungiselelo atyebileyo ukuze uzinike unyango kodwa ungagqithisi kakhulu kwiikhalori oza kuzibandakanya, le ndlela elula ilungele wena . Ewe kunjalo, kufuneka uyithande ipasta kunye nentlanzi.
Ukulungiselela kunye nezinto ezichaziweyo apha ngezantsi, abantu aba-4 banokutya, nganye iya kubandakanya ii-calories ezingama-300. Ngoku, kukutya okulula kakhulu ukukulungiselela, okuqulathe izinto ekulula ukuzifumana kwaye abantu abaninzi bazithandayo.
Izithako:
* 1 ikomityi yobisi olunamafutha.
* I-300 g yokukhanya okomileyo okanye ispaghetti esipheleleyo.
* Ityuwa.
* Ipelepele.
* Iipuni ezi-3 zeoyile yomnquma.
* Iipuni ezi-3 zewayini emhlophe eyomileyo.
* Iipuni ezi-4 zeetshiphusi ezicoliweyo.
* 300g. isalmon entsha (iqhekeza elipheleleyo).
* 1 itswele enqunqiweyo.
* Ijusi yelamuni.
* 1 1/2 itispuni yombona.
Ukulungiselela:
Kuya kufuneka ubeke isalmon okwemizuzu embalwa kwijusi yelamuni, emva koko uyigalele ityuwa nepepile kwaye umdaka kumacala omabini epanini exutywe neoyile. Nje ukuba intlanzi ibe yeyigolide, kuya kufuneka ususe ulusu kunye namathambo ukuze ukwazi ukulucheba.
Kwelinye icala, kuya kufuneka ususe itswele kwioyile, xa iselubala yongeza iwayini. Qhubeka upheka de ubutywala buphume, yongeza ubisi ngesitatshi esixutywe kunye upheke kubushushu obude bude bube bukhulu Emva koko yongeza intlanzi kwaye udibanise.
Okokugqibela pheka i-spaghetti al dente, uxube nesalmon, uphinde uphinde kwakhona ngetyuwa kunye nepepile kwaye xa ukhonza, tshiza isitya nge chives.