Kodi mukudziwa kuti n'zotheka kukwapula mazira ochepa a mazira pogwiritsa ntchito ma microwave okha? Iwo amatchedwa dzira mugs, ndipo ndi njira yabwino yoyambira m'mawa. Nazi zonse zomwe muyenera kudziwa kuti mupange nokha.
Zida
Mphaka wawukulu otetezedwa ndi ma microwave: Mukakonzekeretsa mazira mu microwave, amadzikuza akamaphika, kotero mumasowa makapu ovuta kuti musatayike.
Ndikupangira ma ozoni 16. Mgomba womwe uli wamtali ndi wamtali. Ngati mulibe mugs waukuluwu, mungagwiritse ntchito mbale yophimba microwave. (Koma mutha kuyitanitsa kadzutsa mkaka wa dzira. Mbale wa okosi alibe mphete yomweyo.)
Kutsekemera kosakaniza: Ichi ndichinsinsi. Spritz mugudu wanu wopanda kuphika kupopera kuti musapezeke mosalephereka kuti mugwiritse ntchito mazira. Ndipo apa pali malangizo othandizana nawo: Lembani mugolo wanu ndi madzi asapu musanadye chakudya chanu cham'mawa. Ndi kovuta kwambiri kuyeretsa kamodzi kotsalira kotsalira.
Microwave: Mtundu wopatsidwa - Ndimagwiritsa ntchito microwave yoyamba 1,100-watt. Muyenera kusintha nthawi yophika malinga ndi zomwe muli nazo.
Zosakaniza
Dzira lopanda madzi opanda dzira kapena dzira azungu: Ndine wamkulu wamkulu wa mazira osasamba mafuta olowa m'malo, monga mtundu wa Ogg Beaters. Ndiwo azungu azungu ndi zakudya zowonjezera. Kugwiritsa ntchito izi mmalo mwa mazira onse kumakupatsani mafuta ndi cholesterol.
Mazira awiri akulu ali ndi makilogalamu pafupifupi 150 ndi mafuta 10g, kuphatikizapo 100 peresenti ya mtengo wa tsiku ndi tsiku wa cholesterol. Zomwe zili zofanana ndi mafuta osakaniza mazira - theka chikho - ali ndi makilogalamu pafupifupi 60, mafuta okwana 0g, ndipo palibe cholesterol. Ngati mukufuna kugwiritsa ntchito azungu a azungu, ndibwino kwambiri - omwe ali ndi zakudya zomwezo monga mbawala ya dzira.
Tchizi tawala: Simungathe kukhala ndi dzira lopanda dzira popanda tchizi. Mtheradi wanga womwe ndimakonda kwambiri pa gagala la dzira ndi mphete ya Laughing Cow Light tchizi. Ikuwonjezera kuyimba ndi zozizwitsa zokometsetsa. Kuwala Kwambiri ku Switzerland kumasewera ndi kovuta, koma yesani onse. Dothi lililonse lili ndi makilogalamu 35 okha ndi 1.5-2g mafuta. Wothamanga? Zosakaniza zowonongeka-tchizi tchizi, kaya ku Mexico-kuphatikiza kapena cheddar. Chikho cha 1/4 chikho chiri ndi maola okwana 80 ndi mafuta 5.5g, koma supuni ziwiri kapena zitatu zonse zimatengera kuti zikhale zazikulu. Ndipo chifukwa cha mugudu wouziridwa ndi Chigiriki, yesetsani kuchepa mafuta ochepa. Chikho chonse cha 1/4-chikho chiri ndi makilogalamu pafupifupi 70 ndi mafuta okwana 5g - mumangotenga supuni ziwiri.
Zomera zatsopano: Palibe zosankha zolakwika pano. Ndimakonda sipinachi, anyezi, ndi bowa, koma pitani ndizomwe mungakonde. Onetsetsani kuti akudulidwa kukula, kotero kuti onse amachepetsa nthawi yofanana. Kuti mudzipulumutse, mungagwiritse ntchito ndiwo zamasamba zowonongeka. Bonasi ngati atasakanikirana kale.
Zowonjezereka: Pukutani mapuloteni omwe ali ndi mafuta ochepetsetsa odyera zakudya zakudya zakudya zakudya zakudya zakudya zapadera, zakudya zamtundu wa ng'ombe zotsekemera, zofufumitsa, nkhuku zouma, nkhuku zowonongeka kapena nyemba zowonongeka.
Zodzoladzola ndi zitsamba: Garlic ufa, anyezi ufa, chili woumba, chitowe - zonse njira zabwino kuwonjezera kukoma popanda zopatsa. Kuti mupeze njira yochepetsera, yesetsani kukonza taco pang'ono, nyengo ya fajita, kapena ku Italy. Ndimakondanso kuyamwa kwa mchere kumaphatikizana ndi mitundu ya amayi a Dash. Za zitsamba, basil ndi cilantro ziri pamwamba pa mndandanda wanga.
Zikumbutso: Ndimakonda salsa pa mazira anga. Ngati mukuyang'ana sodium yanu, samani ndi salsa kapena pico de gallo, yomwe nthawi zambiri imakhala yamchere kuposa salsa. Zosankha zina? Ketchup, msuzi wotentha (Frank's RedHot ndiwotenga wanga wapamwamba, ngakhale kuti Sriracha ndi wamkulu), ndi kirimu wowawasa (zosangalatsa ndi makasitomu a ku Mexico).
Momwe angakhalire
Sipani mugayi wanu, ndipo yonjezerani mavggies. Microwave mpaka yowonongeka, ndipo ikani kouma. Kenaka yonjezerani dzira lolowa m'malo kapena dzira azungu - 3/4 chikho ndi ndalama zambiri - ndi zonunkhira. Microwave kwa mphindi 1/2. Gwiritsani ntchito tchizi, zowonjezera, ndi zitsamba, ndi microwave mpaka dzira likhazikitsidwe ndipo zoonjezera ndi zotentha, pafupi mphindi imodzi yokha. Pamwamba ndi zizindikiro, ndi kusangalala!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!