Chakudya chamadzulo kwa alendo
- Pokhala ndi alendo kuti adzadye chakudya chamadzulo kunyumba, ndikofunika kukonza zakudya zomwe aliyense angakonde.
- Kuwonjezera apo, ndi bwino kukonzekera zokometsera pasadakhale kuti musunge nthawi ndikukondweretsa alendo anu ndi mbale zokoma komanso zosavuta kukonzekera.
- Ngati mukufuna kugwiritsa ntchito masamba otsala ndi nyama zomwe muli nazo kunyumba, mutha kuzigwiritsa ntchito pokonzekera chakudya chamadzulo komanso chokoma.
- Kuwonjezera apo, kukonzekera pasadakhale n’kofunika kwambiri kuti chakudya chamadzulo choterechi chikhale chopambana.
- Zachidziwikire, ku Atyab Tabkha, mupeza zakudya zambiri zomwe zimagwirizana ndi zokonda za aliyense ndikuwonjezera kukhudzika kwachuma komanso zaluso paulendo wanu, kuyambira zokometsera ndi saladi mpaka mbale zazikulu ndi zokometsera.
Chifukwa chake, konzekerani kulandira alendo anu ndi chakudya chamadzulo chokoma komanso chodziwika bwino posankha zakudya zosiyanasiyana komanso zosavuta kukonzekera, ndipo onetsetsani kuti mwakonzekeratu mbalezo kuti musunge nthawi ndikupangitsa kuti chakudyacho chikhale chopambana.
Kodi zigawo za chakudya chamadzulo ndi chiyani?
Zigawo za chakudya chamadzulo zimasiyana malinga ndi kusankha kwa munthu komanso zomwe amakonda.
Komabe, pali zinthu zina zofunika kwambiri kuti chakudya chamadzulo chikhale chabwino komanso choyenera.
Mwachitsanzo, ndibwino kuti muphatikizepo mapuloteni muzakudya zanu zamadzulo, monga chifuwa cha nkhuku, nsomba, kapena nyama yoyera.
Chakudyacho chiyeneranso kukhala ndi gwero la chakudya chopatsa thanzi chomwe chilibe phindu kwa thupi, monga mpunga wabulauni, mbatata, kapena ndiwo zamasamba.
Masamba amaonedwa kuti ndi chimodzi mwazinthu zofunika kwambiri pazakudya zamadzulo, chifukwa amapereka ulusi wopatsa thanzi komanso mavitamini ambiri ndi mchere wofunikira mthupi.
Zamasamba zimatha kudyedwa zosaphika kapena zophikidwa, monga saladi, masamba okazinga, kapena saladi ya tomato.
Kuphatikiza apo, muyenera kuphatikiza mafuta athanzi m'chakudya chanu, monga azitona kapena mafuta a canola, omwe amathandizira kuyamwa kwamafuta ena amafuta.
Musaiwale kudya zipatso pa chakudya chamadzulo, chifukwa zipatso zimakhala ndi mavitamini ambiri, mchere, ndi zakudya zowonjezera.
Musaiwale kumwa madzi okwanira pa chakudya chamadzulo, chifukwa izi zimathandiza ndi chimbudzi chabwino ndi kuchotsa poizoni m'thupi.
Ndikwabwino kupewa kumwa zakumwa za shuga kapena mowa wambiri musanagone.
Kuonjezera apo, tikulimbikitsidwa kuti tipewe zakudya zolemetsa komanso zonenepa musanagone, chifukwa zingayambitse kusokonezeka ndi kulemera m'mimba komanso zimakhudza ubwino wa kugona.
Mukhoza kuphunzira zambiri za zigawo zopindulitsa za chakudya chamadzulo pofunsana ndi katswiri wodziwa zakudya.
Kodi ndingapange bwanji chakudya chamadzulo komanso chopepuka?
- Chakudya chamadzulo chofulumira, chopepuka chimafuna kukonzekera ndi kulingalira koyenera kuti mukhale ndi chakudya chopatsa thanzi komanso chokoma nthawi yomweyo.
- Nazi njira ndi malingaliro omwe mungatsatire pokonzekera chakudya chamadzulo chopepuka:.
1- Kukonza ndiwo zamasamba: Mutha kudula masamba omwe mumakonda monga nkhaka, tomato, tsabola, ndi kaloti kukhala magawo owonda.
Itha kuperekedwa ngati chakudya chopatsa thanzi komanso chotsitsimula.
2- Sakani maphikidwe a saladi: Pali maphikidwe ambiri osavuta komanso ofulumira a saladi omwe mungayesere.
Pezani Chinsinsi chomwe chikugwirizana ndi kukoma kwanu ndipo chili ndi zosakaniza zathanzi monga masamba, zipatso ndi mapuloteni.
3- Gwiritsani ntchito zosakaniza zachisanu: Ngati muli ndi nthawi yochepa, mutha kugwiritsa ntchito zosakaniza zachisanu monga masamba owundana kapena shrimp.
Izi zidzakupulumutsani ku ndondomeko yodula ndi kuyeretsa ndipo zidzakuthandizani kupeza chakudya chofulumira.
4- Dalirani Zakudya Zam'madzi: Mutha kuyesa zakudya zam'madzi zokonzekera mwachangu monga nsomba yokazinga kapena shrimp yokazinga.
Kuonjezera azitona ndi mandimu kumawonjezera kukoma kwabwino ku chakudya.
5- Idyani zokhwasula-khwasula: Mutha kusankha zokhwasula-khwasula monga masangweji athanzi kapena saladi wobiriwira.
Itha kukhala ndi bowa, nandolo kapena mphodza ngati gwero la mapuloteni.
6- Konzani chakudya chachikulu mwachangu: Muthanso kuphika chakudya chachikulu mwachangu, monga nkhuku yowotcha kapena nyama yophika mwachangu mu uvuni.
Mukhoza kukonzekera ndi masamba okazinga kuti mudye chakudya chonse.
- Sangalalani ndikukonzekera chakudya chamsanga, chopepuka chomwe chili ndi zosakaniza zathanzi zomwe zimagwirizana ndi zomwe mumakonda komanso zakudya zanu.
Kodi ndingapange bwanji chakudya chamadzulo?
- Chakudya chamadzulo ndi chimodzi mwazakudya zazikulu zomwe ndi zofunika kwambiri kuti tikhale ndi thanzi labwino.
- Choyamba, ndi bwino kugwiritsa ntchito zinthu zatsopano, zopatsa thanzi pa chakudya chamadzulo, monga masamba, zipatso, ndi nyama yopanda mafuta.
- Kachiwiri, muyenera kupewa mafuta ochulukirapo komanso zakudya zokonzedwa pakudya kwamadzulo.
- Kapenanso, gwiritsani ntchito mafuta a azitona athanzi pophika ndikupewa soseji wolemera ndi zakudya zokazinga.
- Chachitatu, muyenera kuwonjezera kudya kwa fiber muzakudya kuti mukhale okhuta komanso kuti mukhale ndi thanzi labwino m'mimba.
- Chachinayi, musaiwale kumwa madzi okwanira pa chakudya chamadzulo komanso tsiku lonse.
- Pomaliza, chakudya chamadzulo chathanzi chikhoza kukhala chosiyana posankha maphikidwe osiyanasiyana ndikuyesera zakudya zosiyanasiyana kuchokera ku zakudya zosiyanasiyana zapadziko lonse.
- Posankha zosakaniza zathanzi, kupewa mafuta ochulukirapo, kuonjezera kudya kwa fiber, ndi kumwa madzi okwanira, chakudya chamadzulo chingakhale chathanzi komanso chopatsa thanzi kwa thupi lathu.
Yogurt saladi ndi nkhaka
- Saladi ya yogurt ya nkhaka ndi chakudya chopepuka komanso chotsitsimula chomwe chingakonzedwe mwachangu komanso mosavuta.
- Mukungofunika zosakaniza zosavuta monga nkhaka zodulidwa, yogati yachi Greek, madzi a mandimu, ndi mchere.
- Njira yokonzekera ndi yosavuta: ikani yogurt mu mbale ndikuwonjezera nkhaka yodulidwa pamwamba.
- Tumikirani saladi ya nkhaka ya yoghurt patebulo ngati mbale yam'mbali yokhala ndi mbale zazikulu kapena nyama yokazinga.
- Ndi chakudya chopepuka komanso chotsitsimula pamasiku otentha.
- Mwachidule, saladi ya nkhaka ya yogurt ndi njira yosavuta komanso yofulumira kukonzekera yomwe imakupangitsani kukhala otsitsimula komanso amphamvu.
Tsabola wa belu wodzaza ndi tchizi ndi adyo
Tsabola wothira tchizi ndi adyo ndi chakudya chokoma komanso chopatsa thanzi chomwe chimatchuka kwambiri m'makhitchini achiarabu.
Mu njira iyi, imaphatikiza mphamvu ya tsabola ya belu ndi kukoma kwa tchizi wosungunuka ndi adyo wokazinga kuti apange kukoma kwapadera komanso kosiyana.
Zimangotenga pafupifupi mphindi 10 kukonzekera, mpaka tchizi wosungunuka ndi peppercorns zikhale zofiirira ndi zofiira pang'ono.
- Chinsinsi chokomachi chimaperekedwa kutentha ndi mbale ndi zakudya zosiyanasiyana zachiarabu komanso zakunja.
Kuti mukonzekere izi, mudzaze tsabola wa belu ndi chisakanizo cha nyama ya minced ndi mpunga wothira.
Onjezerani tchizi wosungunuka pamwamba pa tsabola monga momwe mukufunira ndikuphimba ndi mbale kapena thireyi.
Ikani thireyi mu uvuni wa preheated mpaka tchizi usungunuke ndi zokometsera zikuphatikizana.
Tsabola wa Bell ali ndi mawonekedwe olimba omwe amatha kugwiritsira ntchito zosakaniza zambiri, zomwe zimawapangitsa kukhala abwino kwambiri pazokometsera zokoma.
Tsabola zazing'ono, zowongoka za capia zitha kusankhidwa panjira iyi, ndipo ngati zili zopindika komanso zovuta kudzaza, tsabola ang'onoang'ono a belu angagwiritsidwe ntchito.
- Mwachidule, tsabola wopaka belu ndi tchizi ndi adyo ndi amodzi mwa maphikidwe osavuta opaka masamba.
- Chipange kukhala gawo la chakudya chomwe mumakonda ndikusangalala ndi kukoma kwake kwakukulu.
Pizza yophika
- Pizza yofufumitsa ndi njira yokoma komanso yofulumira kudya, chifukwa imatha kukonzedwa m'mphindi 5 zokha pogwiritsa ntchito magawo a mkate wofufumitsa.
Kuti mupange pitsa ya toast, mufunika zidutswa 8 za tositi yatsopano ndi chitini cha tomato.
Ikani magawo a toast mu uvuni wa preheated kwa kanthawi mpaka mkate utenthedwa.
Kenako, ikani phwetekere msuzi pa zidutswa za mkate.
Kenako ikani tchizi, tomato, tsabola ndi chimanga pa chidutswa chilichonse cha mkate.
Ikani pitsa ya toast mu uvuni kwa mphindi pafupifupi 15, kenaka perekani yotentha patebulo.
Mukhozanso kuwonjezera zosakaniza zomwe mumakonda kuti muwonjezere kukoma kwapadera ku pizza yanu ya toast.
- Iyi ndi njira yosavuta komanso yachangu yokonzekera pitsa toast.
- Sangalalani ndi chakudya chokoma komanso chokhutiritsa posakhalitsa.
- Asangalatseni ndi luso lanu kukhitchini ndikupatseni zakudya zokoma komanso zopanga.
- Yesani maphikidwe awa a pizza toast tsopano ndipo sangalalani ndi kukonzekera kosavuta komanso kukoma kokoma komwe mungapeze.
Mazira ndi mbatata yosenda ndi adyo ndi parsley
- Mazira ndi Mbatata Wophwanyidwa ndi Garlic ndi Parsley pa Chakudya Chamadzulo Ichi ndi chakudya chokoma komanso chokhutiritsa chokhala ndi mazira ndi mbatata yosenda yosakaniza ndi kununkhira kwa adyo ndi parsley.
- Chinsinsi ichi ndi chisankho chabwino cha chakudya chamadzulo chomwe mungafune pambuyo pa tsiku lalitali komanso lovuta.
- Kukonzekera chakudyachi kumayamba ndi kuwiritsa mbatata mpaka zitaphikidwa, kenako n’kumazisakaniza ndi batala, zonona zonona, ndi mkaka mpaka zitafika pofanana.
Mbatata yosenda ndi adyo ndi parsley ikhoza kudyedwa ndi mazira okazinga mosiyana, monga mazira okazinga amawonjezera kukoma kwa chakudya ndikuwonjezera mapuloteni ofunikira.
Mukhoza kupereka chakudya chokoma ichi ndi saladi wobiriwira kapena saladi ya tahini ndi mkate watsopano wamba kuti mumalize chakudya chanu.
- Mbatata yophikidwa ndi adyo, parsley ndi mazira ndi chisankho chabwino pa nthawi ya suhoor kapena kadzutsa komanso ngakhale chakudya chamadzulo, chifukwa chimapereka kumverera kwa satiety ndi zakudya zofunika.
- Sangalalani kukonzekera ndi kudya Chinsinsi ichi chokoma komanso chopatsa thanzi limodzi ndi banja lanu komanso okondedwa anu kunyumba.
