E leai se auala sili atu e fiafia ai i le nuanua o fua o meaʻai fou nai lo fagu faigofie, tuusaʻo faʻafefeteina fualaʻau. I lenei fua, o le ogaumu e kuka i le paluga o le taupou o le olive olive gaosia ma aumaia ai le tofo o zucchini, squash, pepa logo, asparagus, ma le sipuni.
O lenei vailaʻau faʻafefiloi faapitoa e matua maualuga i vitamini C, vitamini A, ma le vitamini B6. O se punavai lelei foi o fiber masani, folate, potassium, ma le vitamini K, e tau lava ina taʻu igoa na o ni nai. A oʻo mai i lou soifua maloloina, e le mafai ona e faia se mea e sili atu nai lo se faʻafefiloi matagofie o fualaau faisua fou ua saunia lelei ma sina mea itiiti.
O fuga fou e sili ona lelei i taimi uma, ae afai o loʻo e naunau i nei taumafanafana taumafa fualaau faisua mai le vaitau, taumafai e suʻe fualaau faisuala. Atonu o le a le o se mea e sili ona pala, ae e masani lava ona latou taofiofia lo latou tulaga tau taumafa nai lo mea e seleseleina ma faaulufale mai i fafo mai le vaitau.
E ui o lenei fua na suia mai le Dr. Arthur Agatston's The South Beach Diet mo le vaega 1 o le polokalama, e mautinoa lava e le tatau ona i ai i le meaai lauiloa e fiafia ai i lenei mea.
Mea e te Manaomia
- 1 tulaga
- zucchini , tipi i ni fasi 'apamemea
- 1 samasama samasama samasama squash, tipi i ni fasi pusa-lapisi
- 1 pepa lanu mumu lanumumu, tipi i ni fasi pusi-lapoa
- 1 lanu samasama lanu samasama masani, tipi i fasi pusa-lapisi
- 1 pauna fualaau asparagus fou, tipi i ni fasi 'apamemea
- 1 liki lanu mumu, tipi
- 3 sipuni tele gaʻo olive olive
- 1 sipuni
- masima
- ½ sipuni
- uliuli pepa
Auala e Fai Ai
- Vaʻaia le ogaumu i le 450 tikeri Fahrenheit.
- Aʻo sauniuni le umu, ia saunia fualaau faisua e ala i le tipiina o ni fasi meaʻai.
- Ona tuu lea o le zucini, squash, pepa logo, asparagus, ma le riki mumu i totonu o se apa lapotopoto, ma togi i le suauu olive, masima, ma le pepa uliuli.
- Faʻalautele fualaau faisua i luga o se faʻapipi se tasi i luga o se palu tao.
- Aʻau i totonu o le oven mo le 30 minute, faʻasalalau i lea taimi ma lea taimi seʻia oʻo ina faʻamalamalamaina ma faʻafefe ia fualaau faisua.
Faʻamatalaga Mea Taumafa
Tasi Auaunaga: E tusa ma le ¼ o le fua
Per Serving: 170 cal, 5 g pro, 15 g carb, 11 g gaʻo, 2 g nofo. gaʻo, 0 mg cholesterol, 5 g fiber, 586 mg sodium
> Puna
> Meaʻai a le South Beach : Le Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Weight Loss by Arthur S. Agatston MD (Ballantine Books)
> Faʻasalalauga 2003 na saunia e Arthur S. Agatston MD Faʻapipiʻiina faʻamaonia tusitusia tusitusia.
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 176 |
| Aofaʻi gaʻo | 11 g |
| Fatisi | 2 g |
| Vailaʻau Mataʻutia | 7 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Carbohydrates | 18 g |
| Faiga o le fiva | 6 g |
| Puipuia | 5 g |