Konzani Zakudya Zathanzi Poyambirira
Chifungulo cha kuchepa kwa thupi kapena kuchepetsa kulemera ndi bungwe labwino. Ngati muli ndi thanzi labwino, lolemera kwambiri lomwe mwakonzeka kudya pamene muli ndi njala, mumakonda kusunga kalori yanu muyeso ndikufikitsa zolinga zanu zaumoyo ndi zolimbitsa thupi. Ndiye ndi nzeru kuti muphunzire luso labwino loperekera chakudya.
Anthu ambiri amagula ndi kuphika Lamlungu madzulo, koma mukhoza kuchita nthawi iliyonse mukakhala ndi ola limodzi mukhitchini. Malangizo awa adzakutsogolerani njira yonse yokonzekera zakudya, kusungirako, ndi kubwezeretsa. Idyani zakudya izi kuti muzidya chakudya chamadzulo kapena phukusi ndi kuwabweretsanso chakudya chamasana. Mukufuna maganizo a kadzutsa? Gwiritsirani ntchito kadzutsa la zakudya zokhala ndi zakudya zokwanira 300 zomwe mungathe kukonzekera sabata.
Zakudya Zakudya Zakudya Zamakono
Musanayambe kukonzekera chakudya chamoyo chanu cha sabata, muyenera kukhala ndi zokonzekera zanu zonse. Gwirani zinthu izi kuchokera ku golosale.
- 4-6 zopanda phindu, mawere opanda nkhuku. Chakudya chanu chachisanu ndi chimodzi chiyenera kukhala ndi mapuloteni 3-5. Ngati simukukonda nkhuku, sankhani nkhumba, nkhumba, kapena nyama yowonda. Kapena ngati muli ndi zamasamba, sankhani nyemba zakuda kapena tofu.
- 1-2 mapaundi masamba obiriwira. Ndondomeko ya chakudya ichi chimagwiritsira ntchito nyemba zobiriwira, koma mungasankhe mtundu uliwonse wobiriwira umene mungathe kuwotcha pamwamba pa mphika. Zipatso za Brussels, broccoli, ndi katsitsumzukwa zimagwiranso ntchito. Zilondazi ndizochepa kwambiri komanso zimakhala ndi thanzi labwino kwambiri, kotero mutha kuzidya pamakudya anu omwe mwakonza.
- Masentimita 1 a masamba obiriwira . Onjezani mtundu wa mtundu wa chakudya chanu ndi masamba okongola. Kaloti ndi abwino chifukwa ndi otchipa, zosavuta kuphika, ndi zowonjezera, koma sankhani mavitamini omwe mumakonda kwambiri.
- 6 mbatata wamba. Yukon mbatata za golide zimagwira bwino, koma mbatata wofiira amagwiranso ntchito. Lembani mbatata ya russet chifukwa nthawi zambiri zimakhala zazikulu.
Kuwonjezera pa zakudya izi, muyenera kukhala ndi zida zisanu ndi chimodzi. Ndondomekoyi imagwiritsa ntchito zitsulo zamkati za Ziploc 3.5 chifukwa zimakhala bwino mufiriji. Koma makampani ambiri amapanga zida zomwe zimagwirira ntchito.
Khwerero 1: Sambani ndi Steam Veggies
Yambani kukonza kuphika ndi kutsuka masamba anu obiriwira ndi okongola. Gwiritsani ntchito nyemba zobiriwira ndi kuziponya mu colander kuti muzimutsuka pansi pa faucet. Kenaka, peelani ndi kudula kaloti zanu.
Kutentha ndiwo zamasamba pambali pa stovetop. Iyenera kutenga maminiti 10 kapena asanu kuti ndiwo zamasamba aziphika. Mudzadziwa kuti nkhumba zimaphika pamene mutha kuziphimba ndi mphanda. Koma musawaphike iwo motalika kwambiri. Simukufuna masamba a mushy mu zakudya zanu zathanzi.
Khwerero 2: Sambani ndi mbatata
Pamene zikopa zanu zikuwomba, tenga mphindi zisanu kuti muzitsuka mbatata. Kenaka, kuboola mbatata iliyonse ndi mpeni. Muwotcha mbatata pa stovetop. Koma izi zidzatenga nthawi yayitali. Konzani mphindi 20-30 kuti mbatata iziphika.
Ngati simukukonda mbatata, mukhoza kugwiritsa ntchito tirigu wathanzi mmalo mwake. Nthaŵi zina ndimagwiritsa ntchito mpunga wamtchire, wachibale, kapena quinoa wokongola m'malo mwa mbatata. Nkhumba ndizomwe zimayambitsa zowonjezera , ndipo mbewu zina, monga quinoa, zimapereka mlingo wathanzi wa mapuloteni .
Nkhuku Zowola ndi Zagawo
Pofuna kukonzekera mawere a nkhuku , perekani nyemba papepala ndikuphika ndi mchere ndi tsabola. Mukhozanso kuwonjezera kukometsetsa ndi kupukuta mwa kukonkha zinyenyeswazi zapamwamba pamwamba. Ena odya amadya vinyo wosasa wa basamu pa nkhuku zawo.
Mukhoza kugwiritsa ntchito mbali zina za nkhuku ngati mukufuna. Mwinamwake mudzawona kuti zopanda pake, zopanda khungu za nkhuku zopanda khungu zimagula kwambiri kuposa ziwalo zina za mbalameyi. Koma kumbukirani kuti zakudya zokhudzana ndi zakudya zosiyanasiyana za nkhuku zimasiyana, kotero makilogalamu anu akhoza kuwonjezeka.
Ikani pepala lophika mu ng'anjo yomwe yapitirira kale madigiri 375. Kutentha kwa mphindi 20-30 mpaka nkhuku yophika. Kenaka, dulani mutu uliwonse mu magawo wandiweyani.
Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zabwino
Mukatha kuphika zakudya zanu zonse, ndi nthawi yosonkhanitsa chakudya chanu chamoyo pa sabata. Choyamba, yikani mbatata imodzi mu chidebe chilichonse chotsegula. Kenaka, onjezerani masamba obiriwira ndi masamba obiriwira. Pomaliza, onjezerani magawo angapo a chifuwa ndi kusindikiza chidebe chilichonse.
Ikani zitsulo mufiriji kapena firiji. Mukhoza kudya pang'ono mufiriji ndikudya pang'ono mufiriji kwa sabata. Ngati mumasunga firiji , mumakhala ndi malo ambiri pafupi ndi mapuloteni omwe mumakhala nawo.
Chakudya chilichonse chimapereka makilogalamu pafupifupi 260, ma gramu 3 a mafuta, 17.4 magalamu a carbohydrate ndi 31 magalamu a mapuloteni. Zakudya zomwe mumadya zimasiyana malinga ndi kukula kwa gawo lanu.
Bweretsani Zakudya Zotsitsika Tsiku Lililonse
Kuti mupititsenso chakudya chamoyo chanu, ingomangani chidebe kuchokera mufiriji ndikuchiyika mu microwave. Kuphika pa 70 peresenti mphamvu kwa mphindi imodzi. Kenaka, chotsani chidebe kuchokera ku microwave ndikuyika nkhuku pa mbale. Sungani zitsulo zotsalira pamwamba kwa mphindi zina 2-3. Onjezerani zotsalira zotsalira pa mbale yanu ndipo mwakonzeka kudya!
Kukonzekera chakudya chozizira, chochotsani kufiriji ndikuchiwombera mufiriji usiku wonse. Kenaka, tsatirani malangizo omwewo (pamwamba) kuti mukambirane.
Chifukwa chakudya chamadzulo chimakhala chotsika kwambiri, mukhoza kuwonjezera ma sauce omwe mumawakonda kapena ma condiments. Msuzi wa shuga wofiira msuzi kapena chokoma china pa nkhuku, onjezerani mafuta ku mbatata zanu, kapena kuwaza amondi pa chakudya chowonjezera. Onetsetsani kuti muwonjezere mankhwalawa moyenera kuti musunge zakudya zoperewera komanso zakudya zanu pazomwe mukudya.