Mavitambo ali odzaza ndi zakudya ndi zosavuta kuphika
Mavitamini ndiwowonjezera ku zakudya zabwino. Zakudya zopatsa thanzi masamba amadyera ndipo pali njira zambiri zomwe mungakonzekerere zamasamba zokoma.
Pofika kuphika amadyera, nthawi zambiri amagawidwa m'magulu atatu, malinga ndi kuphika kofunikira. Kaya mukuyang'ana kuti muzisangalala ndi masamba a saladi wamba, mofulumira-kuphika amadyera, kapena amadyera, timakhala ndi malangizo omwe angakuthandizeni.
Saladi amadyera
Saladi amadyera amadya yaiwisi ndipo amagwera mu gulu la " letesi ." Zitsamba ndi masamba ena ochepa monga sipinachi angathenso kutengedwa kuti ndiwo saladi.
Kawirikawiri, mdima wandiweyani, ndiwo zowonjezera zowonjezera saladi. Mwachitsanzo, letesi ya iceberg imakhala ndi zakudya zochepa kwambiri poyerekezera ndi achibale awo obiriwira. Letesi ya Roma imakhala ndi vitamini A maulendo 17 komanso kasanu ndi kamodzi ka vitamini C monga letesi la madzi oundana.
Mukasankha, masamba ambiri amakhala abwino kwambiri, chifukwa aliyense ali ndi zakudya zake zosiyanasiyana. Mungathe kutenga kudzoza kuchokera ku masamba omwe amapezeka mu thumba la kusakaniza kwa kasupe , komwe kumapezeka m'masitolo ambiri. Mwa kusakaniza mitundu yochepa ya letesi ndi sipinachi, swiss chard, radicchio, ndi masamba omwewo, mungathe kuwonjezera phindu la zakudya.
Kudya kwenikweni kwa saladi kumachokera ku toppings, makamaka kuvala saladi , kotero muyenera kusankha mwanzeru.
Mafuta abwino kwambiri a saladi ali ndi mafuta abwino monga mafuta a azitona, omwe ali ndi zakudya zabwino zambiri .
Mafuta ndi mafuta a chimanga ali ndi mafuta ochuluka kwambiri omega-6 ndipo ndibwino kuti muwachoke kwambiri. Mayonesi amapangidwa makamaka kuchokera mafuta. Ambiri amagwiritsa ntchito mafuta a soya, kotero fufuzani chizindikiro kuti muwone mtundu wotani wa mafuta musanaugule.
Chosankha chanu ndichoti mupange zovala zanu zokha . Ndizosavuta kuchita bwino mu mbale, nayenso. Yambani ndi vinyo wosasa ndi mandimu kapena mandimu laimu. Onjezerani mchere, tsabola, ndi zokometsetsa monga momwe mukufunira, kenaka musani mafuta ena (pafupifupi katatu mafuta monga vinyo wosasa). Onjezerani izi ku saladi yanu ya masamba ndi kuyika kusakaniza kuti muvale chirichonse bwino.
Mwamsanga-Kuphika Mdima
Zomwe tingaziganizire monga "masamba ofulumira-kuphika" zingadye kapena zophikidwa pang'ono. Sipinachi ndi chitsanzo chodziwika kwambiri cha gulu ili. Zimatengera masekondi okha kuti aziphika tsamba lachipsinjo lachangu.
Mtengo (Swiss chard) ndi wobiriwira wophika mwamsanga womwe ukhoza kudyetsedwa yaiwisi, ngakhale siwowoneka. Makhalidwe amapezeka m'mitundu yambiri, yomwe nthawi zambiri imakhala yowawa kwambiri kuposa yachikhalidwe chachi Switzerland. Zimayambira kuti aziphika pamodzi ndi masamba kapena kudya yaiwisi. Mwachitsanzo, mukhoza kuziyika mu saladi yamatuni m'malo mwa udzu winawake. Ngati simunayesetse chard, mungadabwe ndi momwe zimakhalira zokoma komanso zosavuta.
Zokongola ndi sipinachi zomwe zimadziwika bwino ndi malo abwino oyamba ndi masamba ophika, chifukwa ndi zophweka, osati zowawa monga ena.
Mbewu za beet zimayenderana kwenikweni ndi chithunzi ndi sipinachi. Iwo amakhalanso mwamsanga-kuphika ndi zokoma. Escarole, dandelion masamba, ndi sorelo amakhalanso ophikira mwamsanga omwe mungafune kuyesera.
Ngakhale kabichi si masamba ambiri, ikhoza kugwiranso ntchitoyi ngakhale kuti imakhala yokhudzana ndi maluwa a kale ndi amtundu. Ndiponsotu, kodi coleslaw yathanzi ikhoza kukhala ndi kabichi wosaphika?
Phindu lophika masamba ndilokuti amachepetsa kwambiri kuti mupeze zakudya zambiri kuchokera kwa iwo. Kawirikawiri, zisanu ndi chimodzi makapu a masamba obiriwira amakhala pafupifupi chikho chimodzi cha yophika masamba. Ambiri mwa masamba ophika mwamsanga amatenga maminiti pang'ono kuti aziphika.
Miyendo Yamtima
Anthu akhala akutsutsa kukanika kwa maluwa okoma ngati kale ndi maluwa , ndipo icho ndi chinthu chabwino kwambiri.
Apatseni mayeso ngati simunayambe kale chifukwa amapereka madalitso ambiri pa masamba onse. M'kupita kwa nthaŵi, iwo angakhale ngakhale okonda.
Kale ndi ma collard amadyera zitsanzo zambiri za masamba okoma mtima. Amafunika kuphika, ngakhale kuti si ambiri omwe amaganiza. Inde, mukhoza kuphika maola a ola limodzi kwa ora limodzi, koma ngati mutadula masamba kuchokera ku fiber, amatha kukhala ofewa maminiti 10 mpaka 15. Kale ndi yabwino pamene yophika nthawi imeneyo.
Kusamba ndi Kusunga Zamasamba
Njira yosavuta yosamba masamba ndi kuwaika m'madzi ambiri ndikuwombera pozungulira. Izi zimalola dothi kugwa pansi. Ndizosavuta ngati mumagwiritsa ntchito mphika waukulu wokhala ndi zolemba. Pambuyo pakulumphira masamba, chotsani choyikacho ndi kuchipatsa chabwino kugwedeza. Mulole masambawo aumitse kwa mphindi zingapo asanasungidwe.
Momwemo, masambawa ayenera kukhala owuma kapena ouma. Zisungeni izo mu thumba ndi mpweya wochuluka mutatulutsa kunja momwe zingathere. Mungathe kusungiranso zowonjezera zamtundu wambiri poika pepala lachitsulo chosasamba m'thumba. Ikani thumba mudutswa la masamba la firiji yanu.
Mmene Mungaperekere Zamasamba
Maluwa amatha kusungunuka pang'ono pang'onopang'ono, mobwerezabwereza ndi chophika chophika-kapena chophika-chophika mwamsanga pang'onopang'ono mafuta. Zikhozanso kutenthedwa kapena kuyiritsa, koma anthu ambiri amakonda kuwonjezera zokoma zina zomwe zimayenda bwino ndi masamba. Izi ndi zophweka ndi kulimbikitsa kapena kutulutsa.
Njira ina yopezera masamba ndiyo kuphika ndi tchizi gratin-kalembedwe. Amakhalanso okoma kwambiri akamaphika mazira ndi tchizi monga sipinachi casserole .
Maluwa amatha kuponyedwa mumsuzi kapena msuzi uliwonse, makamaka amadyera amadyera monga chard.
The Best Flavor Pairings
Mukamawerenga maphikidwe a masamba, zakudya zina zimabwera mobwerezabwereza. Ndi chifukwa chakuti amapita bwino ndi masamba. Kuphatikiza kwa izi nthawi zambiri kudzakhala wopambana:
- Zakudya zakusuta, kuphatikizapo nyama yankhumba, soseji, prosciutto, ndi kusuta ku Turkey
- Papepala ya fodya kapena chipotle
- Adyo
- Ndimu kapena viniga
- Hot chiles mu mawonekedwe ena (zowuma tsabola flakes, otentha msuzi, etc.)
- Anchovies (Simungathe kulawa nsomba, koma zimapanga kusiyana.)
- Msuzi wa Worcestershire
- Mayi, monga kirimu ndi tchizi
Mawu Ochokera
Gwiritsani ntchito malangizowo monga kudzoza kwowonjezera masamba obiriwira ku zakudya zanu. Ngati simunayese masamba ena, perekani mwayi mu maphikidwe angapo osiyana. Mungapeze kuti kuphika masamba ena mwanjira inayake ndizo zomwe mukufunikira kuti muzisangalala nawo.