Ndondomeko zamagulu, zopanda kudzoza, ndi achinyamata kusinthiratu ufulu wawo ndizo zingapo chabe zomwe zingapangitse mthunzi kukhala wamtendere. Ngati muli ndi zolinga zakudya chamadzulo, apa pali mfundo ndi maphikidwe ena omwe akuthandizani kuti mukwaniritse.
1) Panga Mapulani
Pangani sewero losavuta ndipo yesani ndondomeko ya sabata. Pangani kuzungulira mitu ngati Lolemba, Taco Lachiwiri , ndi Lachisanu Lachisanu.
Pasitala kawirikawiri ndi yosavuta kugulitsa kwa ana ndipo ikhoza kusakaniza tsiku limodzi pa sabata. Yang'anani ndi pastas zopangidwa kuchokera ku mbewu zosiyana monga mpunga wofiira ndi quinoa kuti awulule banja lanu ku zakudya zambiri zowonjezerapo powonjezera masamba kuti apange saladi yobiriwira .
2) Musapeputse Mphamvu za "Brinner"
Ana sachita manyazi kuti azikhala ndi zikondamoyo , zofufumitsa za ku France, ndi zakudya zina zam'mawa zomwe zimawathandiza kudya chakudya chamadzulo. Kuti mupange chakudya chokhutiritsa, onetsetsani kuti mapuloteni apamwamba monga mazira, soseji, ndi yog yogurt. Gwiritsani ntchito madzi odzola a mapulogalamu 100 peresenti (ndikusunga magawo oyenerera) ndikuphatikizapo zipatso zina zamtengo wapatali monga mapeyala, zipatso, ndi mango kuti mutenge mndandanda. Njira iyi ya chofufumitsa cha French nthawi zonse imakhala yosangalatsa kwambiri.
Kutumikira: 4
- Mazira akulu atatu
- ¾ chikho chochepa (1%) mkaka
- Supuni 1 supuni yoyera ya vanila
- Supuni 1 pansi sinamoni, kuphatikizapo zambiri kulawa
- Magawo asanu ndi atatu mkate wonse wa tirigu
- Supuni 4 zapakitala zosagwiritsidwa ntchito
- Canola mafuta kuphika spray
- Mavitamini 100%
- 2 makapu atsopano zipatso za nyengo
Mu mbale yaikulu, sungani pamodzi mazira, mkaka, vanilla, ndi sinamoni; khalani pambali. Kutenthetsa chipewa chachikulu chotchedwa skillet pamsana wowonjezera kutentha ndi kupopera ndi kupopera kosalekeza. Sakanizani supuni 1 ya mafuta mu skillet. Sakanizani magawo awiri a mkate mu mkaka wosakanikirana, kuonetsetsa kuti mbali zonsezi zili bwino.
Sakani mkate mu skillet ndi kuphika kwa mphindi ziwiri kapena zitatu kumbali kapena mpaka golide bulauni (kuwaza ndi sinamoni yowonjezera, ngati mukufuna). Bwerezani ndi magawo otsala a mkate. Tumizani ku ng'anjo yotentha mpaka okonzeka kutumikira. Pamwamba ndi madzi a mapulo ndi zipatso ndi kusangalala!
3) Kukwezera A Farmer 'Market Junkies
Kuphunzira kumene chakudya chimachokera kumatha kulimbikitsa ngakhale anthu odyetsa kuti ayese zinthu zatsopano. Tengani ana anu kumsika wa kuderalo, kuwapatsa ndalama zisanu, ndipo aloleni iwo asankhe zomwe ziri pa menyu. Lamulo lokhalo liyenera kukhala kuti ayesera. Mukhozanso kugwiritsa ntchito mwayi wowaphunzitsa kuti ndi mitundu iti ya zokolola zomwe zili mu nyengo nthawi zosiyanasiyana. Bwerani kunyumba ndipo yonjezerani zowonjezera nyenyezi ku chakudya chamadzulo monga pasitala ndi pizza.
4) Chilichonse chimakondwera bwino
Ana amakonda kudya chakudya chawo. Lolani mipata yowonjezera yowonjezereka mwa kupereka njira zabwino monga hummus , guacamole , sauces zokongoletsera, ndi zokutira saladi pamodzi ndi maphunziro apamwamba.
Ngati mulibe nthawi kapena malingaliro anu, yang'anani makondomu ogulidwa ndi sitolo ndi mndandanda wa zinthu zosavuta. Ngati mukuyesa njira iyi ya edamame hummus ngakhale, iyo idzakhala njira yophweka yokhala ndi mapuloteni ambiri mu odyetsa odya (Chinsinsi chomwe chinasinthidwa kuchokera ku First Bites: Superfoods kwa Ana ndi Achinyamata).
Kutumikira: 4
- 2 makapu okhala ndi damu yamala, thawed
- Supuni 3 zowonjezera namwali mafuta
- Supuni 2 ikwapulidwa kirikisi
- Supuni 1 uchi
- madzi ndi zest wa mandimu imodzi
- mchere wosakaniza ndi tsabola wakuda
Malo a damamu, mafuta a maolivi, kirimu tchizi, uchi, mandimu ndi zest, supuni 1/2
mchere, ndi 1/8 supuni ya supuni ya tsabola mu chakudya chokonzekera chakudya ndikuyendetsa mpaka yosalala ndi yofewa. Tumikirani ndi pita chips kapena veggie.
5) Gawani Ntchito
Apatseni matupi ang'onoang'ono otanganidwa ndi udindo pa chakudya chamadzulo! Kulola ana kugwira, kuwona, kumverera, ndi kuwona momwe chakudyacho chinayikidwira pamodzi chidzasangalatsa chidwi chawo ndi kudya.
Ngakhale ana anu amakonda kuyang'ana kuphika, amathabe kutenga nawo mbali. Ntchito zina zikhoza kuphatikizapo kukhazikitsa tebulo, kutsanulira zakumwa, ndi kuthandiza abale awo ang'onoang'ono patebulo.
6) Perekani Thandizo Limodzi Aliyense Akukonda
Pewani pusses wowawa patebulo. Usiku uliwonse, cholinga chake ndi kupereka chakudya chimodzi chomwe aliyense amakonda kudya. Palibe chinthu chokwanira kwambiri kapena nthawi yowonongeka-ziganizo zimaphatikizapo mkate wonse wa tirigu ndi mafuta odzola, masamba omwe mumawakonda, kapenanso chakumwa. M'malo molekanitsa mwanayo yemwe mumadziwa kale sali wotsutsana ndi nyama ya nyama yomwe munapanga, alandireni patebulo ndi zakudya zokondedwa. Tikukhulupirira kuti aliyense adzalimbikitsidwa kudya chinachake.
7) Imaiwala Mphamvu Yamphamvu
Chitani chakudya chodyera ngati Switzerland. Ngati mwana wanu akukana kudya zomwe mwakonzeka, zikhale choncho. Nthawi zambiri nkhondo zimabweretsa mikangano yambiri ndipo imatha kufulumira kupita ku Nkhondo yachitatu ya padziko lonse.
Chilichonse chimene mungachite, chonde musadzuke ndikukonzekeretsanso chinthu china. Ingolandira chisankho chawo kuti musadye zomwe munapanga. Izi zimafika msinkhu mofulumira kwambiri ndipo mudzapeza mwana wanu atakhala ndi mwayi wotsogolera masewera tsiku lotsatira.
8) Chotsani (Izi Zimapereka Amai ndi Bambo, Nawonso)
Nthawi yodyera iyenera kukhala yopanda luso kwa aliyense. Pewani kuyesa kuyang'ana imelo, malemba, kapena kukopera mapulogalamu a Instagram. Chotsani TV ndi kuchita zojambula zowonongeka. Pewani sewero ngati "diso lazonda" kapena kungopita mozungulira chipinda ndikufunsani aliyense kuti afotokoze chinachake cha tsiku lawo kapena sabata yotsatira.
9) Pewani Zoyembekeza Zanu
Musalole kuti zithunzi zamasewera azikupusitseni. Palibe chinthu monga chakudya chamadzulo ndipo ndicho chabwino kwambiri. Usiku wina maphikidwe adzamwa, ana amawombera, ndipo inu mukufuna kutentha khitchini yanu pansi, koma musadandaule, mukuyenera kuti muzichita mawa mawa. Odyera okondwa ndi odyetsa okondwa onse ndi za kuyesa ndi zolakwika.
10) Tengani Manja Anu Oyera
Zakudya zazingwe ngati tacos, zikopa za mbatata, pizza yokometsetsa , ndi mabala a letesi angapangidwe kukhala wathanzi komanso amangofuna kudya. Pangani chisokonezo (kukula kwakukulu) ndikusangalala ndi mphindi iliyonse. Yesetsani izi zokhazokha za nkhuku zowakomera nkhuku. Zindikirani: ndondomeko ya kusamba mukatha kudya usiku uno.
Amatumikira 4
- 2 mapaundi opanda pake, chifuwa cha nkhuku chopanda chilema, chodula
- ¼ chikho chimanga
- Supuni 2 zapanola mafuta
- Supuni 1 inachepetsedwa sodium soya msuzi kapena tamari
- ¼ chikho wofatsa uchi
- 1 supuni ya supuni ya sesame
- Kutumikira maganizo: letesi masamba, shredded karoti, sliced nkhaka, laimu wedges, Sriracha
Tengani nkhuku ndi chimanga mu thumba lalikulu lomwe lingathetse. Tsekani thumba ndikuponyera kuti muvale zidutswa mu cornstarch. Kutentha mafuta mu wokiti wamkulu kapena skillet pamwamba pa kutentha kwambiri. Onjezani nkhuku ndi bulauni kumbali zonsezo. Onjezani msuzi wa soya ndikuphika kwa mphindi imodzi musanawonjezere uchi ndi mbeu za sseame. Pitirizani kuphika, kuponyera kawirikawiri mpaka msuzi wakula ndipo nkhuku yophika, mphindi 7 mpaka 10. Tumikirani nkhuku atakulungidwa mu letesi masamba ndipo muli ndi zofunidwa.
11) Pangani Arsenal ya Family Favorites
Mosakayikira, maphikidwe ena adzafika pamwamba pa mndandanda wa zokondedwa, kotero muugwiritse ntchito. Pangani mbale izi kamodzi pa sabata kapena kangapo pamwezi ndikukwera sitimayi mpaka ana ndi kusintha maganizo awo. Ndiko-kotonthoza kwambiri kupanga chinthu china aliyense akuyang'ana kudya.
12) Kusankha kwa Ana
Nthawi zambiri kawirikawiri anawo azikhala ndi ufulu kulamulira pa menyu. Ngakhale ngati pempho lawo ndi lopanda pake, onetsetsani kuti mungapeze njira yothetsera zina mwa izo. Tchizi ndi osakaniza sangapange chakudya chamadzulo, koma onjezerani supu ya nkhuku ndi sliced nkhaka ndipo muli mu bizinesi. Nthawi zina chakudya chabwino chimapezeka mwangozi.
13) Limbikitsani Icho Nthawi Iliyonse Mu Nthawi Yake
Chotsatira, dziwani nthawi yoti muponyedwe mu thaulo lachakudya ndi dongosolo kuti mutenge. Ntchito yochita zamisala kapena ntchito zam'mbuyomu kusukulu sizingalole kuti chakudya chophika chikhale chokonzedwa bwino komanso chophimbidwa bwino. Ikani izo ndi kudzidzimvera kamodzi kamodzi.