Phunzirani Pang'anirani Njira Yanu ku Thupi la Fitter
Kodi mwaganiza kugwiritsira ntchito mphika kuti muyambe kudya zoyera komanso monga gawo lanu? Amadziwikanso kuti ndi ochedwa-cookers ndipo amaukitsidwa monga momwe zilili panopa kuti azikhala ndi thanzi labwino. Anthu ambiri ogwira ntchito ndi othamanga akugwiritsa ntchito miphika kuti azikhala ndi moyo woyenera.
Miphika yoyamba idakonzedwa kuti ipulumutse nthawi ndipo idya chakudya chowotcha chikadye pambuyo pogwira ntchito maola ambiri. Kusunga nthawi ndi imodzi mwa ubwino wambiri wogwiritsa ntchito mphika koma mapindu ena ndi awa:
- Kugwiritsa ntchito zakudya zonse zomwe zimakhala zathanzi.
- Zimathetsa chiyeso chofuna kudya chakudya chofulumira.
- Kudya kunyumba ndi thanzi kuposa chakudya chodyera.
- Mumayendetsa zomwe mumadya.
- Akukuthandizani pazomwe mukudya ndi zakudya zabwino.
- Kuphweka, kukonzekera masitepe.
Mbalame Yabwino Kwambiri
Mphika wabwino kwambiri ndi umodzi womwe mumakhala omasuka kugwiritsa ntchito. Amabwera mosiyanasiyana ndi maonekedwe osiyanasiyana kuti zigwirizane ndi zosowa zanu. Ochepa ophika ophika amapereka chakudya chophweka chosavuta ndipo amachepetsa kukonzekera sabata yotanganidwa kumene kuphika tsiku ndi tsiku kungakhale kovuta.
Kusankha mphika waukulu ndi timer ndiyo njira yabwino yophika zakudya zambiri mumphika umodzi pamene mukugona kapena mukuchita zinthu zina. Zimapangitsa kuti munthu asamapanikizike, akudandaula kawirikawiri ndi anthu ambiri omwe akuyesera kukhala oyenera komanso ovutika ndi zakudya. Zokonda kwambiri zophika zophika zimatsatira malangizo awa:
- Malo otsika - chakudya chatsopano mu maola 6 mpaka 10.
- Kukhazikitsa-Zakudya - zakonzeka maola 4 mpaka 6.
- Mawonekedwe osiyana - ophikira chakudya kwa maola ochepa ndi otsika pansi mpaka pansi.
Chifukwa miphika yodula imakhala ndi kukula kwakukulu kuyambira pa 1 mpaka 7 koloko, anthu ambiri amatha kugula zoposa imodzi. Izi zimathandiza popanga zakudya zathanzi monga oat odulidwa ndi nkhuku pa tsiku loyamba la chakudya .
Malangizo Ophika
Mankhwalawa akhoza kugwiritsidwa ntchito chaka chonse kuti azikhala ndi zakudya zabwino. Chinthu chimodzi chokonzekera chimakulolani kuyika nyama iliyonse yowongoka, masamba, ndi zokometsetsa m'phika wanu wosakonza musanayambe kugona kapena ntchito yokhala ndi chakudya cham'mawa kapena mukafika kunyumba.
Achikulire okhwima ndi othamanga amadziwika kuti amachepetseka-kuphika chakudya chamkati pa mlungu uliwonse. Kusankha tsiku pamapeto a sabata kapena tsiku lina kumatulutsa nthawi yochuluka yophika ndikudyetsa chakudya chanu. Zimalimbikitsidwa kugula zingapo zolimba zowonjezera zosavuta zosavuta kuti zikhale zozizira kuti zigawike zolengedwa zanu. Wosakaniza wouma wotsalirayo adzakhala firiji yodzala ndi nthiti ndikudya chakudya sabata. Izi zidzakuthandizani kukhala ndi thanzi labwino ndikufikitsa zolinga zanu.
Maphikidwe ophikira otsatirawa adzakuthandizani kuti muyambe:
Manyowa a Chikuku
Zakudya zofooka ndizopuloteni zabwino komanso zowonongeka kuphika kuti mukhale angwiro mu mphika. Nkhuku zowirira, nkhumba zofiira kapena nkhumba zimakhala zochepetseka zimadalira ngati mukuphika munthu mmodzi kapena banja. Ochita masewera ndi othandizira thupi ndikugwiritsanso ntchito zotsalira za zakudya zosiyanasiyana za nkhuku sabata iliyonse. Zakudya zabwino kwambiri zimaphatikizapo nkhuku kuphatikizapo mpunga wofiirira kapena mbatata ½, ndi mbali ya masamba obiriwira.
Nyama iliyonse yowopsya ikhoza kuphikidwa mu mphika wa nthawi yofanana. Nkhuku yotsatirayi nkhuku ndi imodzi mwa chakudya chodziwika kwambiri chophika kwa othamanga:
- Onjezerani 6 mpaka 12 onse opanda ubongo ndi mbuzi zopanda khungu ku khola.
- Dulani masamba okoma omwe mumakonda ndikuwaponyera (mkati mwachisanu ndibwino).
- Onjezerani pang'ono nkhuku, masamba, kapena mchere (salsa ntchito, nayenso).
- Dyaza zitsamba zomwe mumazikonda kwambiri pa chakudya (kupita zokometsera kudzawonjezera kagayidwe ka shuga).
- Sinthani mphika pansi ndipo muphike maola 7 mpaka 8 (kusintha kwa nthawi kuti mutenthe nthawi yophika yosankhidwa).
Ochita maseŵera ambiri amakonda kuphika nyama zowonda monga nkhuku ndi nsomba, koma nthawi zina zimakhala zochepetsedwa za nyama yofiira. Ngati mukuyesera kuti mukhale oyeretsa , nyama ndi nkhuku zowonongeka zimakhala zothandiza:
- Nkhuku ya nkhuku (yopanda pake / yopanda khungu) - 3oz. kutumikira, makilogalamu 102, 2g mafuta, mapuloteni 19g
- Chifuwa cha Turkey (opanda pake / chopanda khungu) - 3oz. kutumikira, makilogalamu 125, 2g mafuta, mapuloteni 26g
- Ng'ombe yamphongo yophika - 5oz. kutumikira, makilogalamu 290, mafuta okwanira 20g, mapuloteni 25g
- Ndemanga yapamwamba yowonjezera - 3oz. Kutumikira, makilogalamu 158, 7g mafuta, mapuloteni 23g
- Nkhumba yophika - 4oz. kutumikira, makilogalamu 150, mafuta 6g, mapuloteni 23g
Pang'ono pang'ono Mpunga Wophika Wofiira (Usadye)
Msuzi wa Brown ndi chophatikiza ndi zimagulu komanso zakudya zabwino kwambiri zowonjezera. N'zosavuta kukonzekera ndi kuwonjezera masamba kuti mpunga usamaume. Kugwiritsa ntchito mphika wokhala ndi makilogalamu 4, wophika pang'onopang'ono wokwera pang'onopang'ono wokhala pamwamba, adzakhala ndi mapira a mpunga awa okonzeka pafupifupi maola 3 mpaka 5:
- Pezani 2 makapu obiriwira mpunga ndi kuwonjezera pa mphika.
- Onjezerani makapu 5 madzi.
- Onjezerani 14.5oz amodzi akhoza kupanga tomato wokometsetsa (osatulutsa).
- Wonjezerani nthiti 4 zakudulidwa zakuda.
- Dulani ndi kuwonjezera theka la anyezi wamkulu.
- Ikani mchere ndi msuzi wotentha wa msuzi pamwamba ponse musanayambe kukopa.
- Onjetsani zitsamba zomwe mumazikonda (2 Tbsp) osakaniza mchere, ½ mpaka 1 tsp chitowe, ½ tsp paprika)
- Onetsetsani ndi kuphika pamwamba kwa maola awiri. Gwiritsaninso ndi kufufuza kuti muone momwe mpunga ukuchitira. Zidzatheka pamene madzi akumwa koma alibe mchenga kukhala mushy. (pafupifupi maola 3-5)
Sangalalani kutenthedwa ndi mphika ndikugawa magulu otsala monga gawo lanu ndikudya chakudya chamlungu.
Othira-Otsuka Oats
Oats odulidwa ndi zitsulo ndi zodabwitsa pamene akuphika mu mphika. Ndizomwe zimayambitsa matendawa komanso zimagwiritsidwa ntchito ngati zakudya zopatsa thanzi. Katani mphika wanu musanagone ndikudye chakudya cham'mawa chamadzulo . Chinsinsi chotsatira ndi njira yabwino kwambiri yowonjezera thupi lanu tsiku ndi kukhazikitsa thupi lanu:
- Onjezerani makapu 1 mpaka 2 oatchera odulidwa ku mphika (1 chikho cha oat amafunikira makapu 3 a madzi).
- Onjezerani m'madzi molingana ndi oats-cut cut oats.
- Onjezerani muzinthu zomwe mungaphatikizepo - odulidwa a walnuts, supuni pansi pa fakitale chakudya, 1 masitoni ya tsinoni, timitengo 3 ya sinamoni, kapena apulo opundulidwa pamodzi ndi khungu (sankhani zomwe mumakonda kuziwonjezera).
- Ikani nthawi yanu pansi ndikuphika maola 6 mpaka 7.
Gawani zina zotsala mu magawo a sabata lonse.
Mawu Ochokera
Kuphika pang'ono ndizosangalatsa, kosavuta, komanso njira yabwino yothandizira kuti mukhale ndi thanzi labwino, gawo lofunika pokwaniritsa zolinga zanu. Ndizochitikadi zomwe sizinachitikepo kale ndi kalembedwe ndi othamanga akhala akugwiritsa ntchito kuti akhalebe olimba. Mukhoza kukhala ndi ubwino wathanzi wofanana ndi zakudya zopatsa thanzi mwa kugwiritsa ntchito njirayi ndikuphika ndikupita kumalo oyenera.
> Zotsatira:
Reicks M et al. Zotsatira za kuphika ndi kukonzekera chakudya kwa anthu akuluakulu: zotsatira ndi zotsatira za mapulogalamu amtsogolo. Journal of Nutrition Education ndi khalidwe . 2014
> Smith LP ndi al. Zochitika mu US kukonzekera chakudya ndi kugwiritsira ntchito chakudya: Kusanthula kafukufuku wa zakudya za dziko lonse komanso maphunziro a nthawi yochokera ku 1965-1966 mpaka 2007-2008. Nutrition Journal . 2013
> Wolfson, J., & Bleich, S. Kodi kuphika panyumba kumagwirizana ndi khalidwe labwino la zakudya kapena cholinga cholemetsa? Matenda a Umoyo Wathanzi . 2015