Kodi ndi zakudya ziti zomwe ziyenera kukhala patebulo lathu tsiku ndi tsiku?
Zakudya zowuma - monga mkate, tirigu, mpunga, pasitala ndi mbatata. Mwa izi, thupi lathu limalandira chakudya, mavitamini, zitsulo ndi zinyama zachibadwa.
Kodi thupi lathu limafuna zochuluka bwanji pa zosowa zathu? Tsiku lirilonse timadya chakudya cha 4-6 cha mankhwalawa - ndiko, nthawi iliyonse pa chakudya.
Gawo limodzi lingaganizidwe:
- 1 chikho cha mpunga wophika kapena pasitala;
- Kukula kwa mbatata kakang'ono;
- Chidutswa chimodzi cha mkate.
Maziko a chakudya chathu tsiku lililonse ndi zakudya zowonjezera.
Zipatso ndi ndiwo zamasamba. Gululi limatipatsa mavitamini, zitsulo ndi zamoyo zamtundu. Yesetsani kudya 5 mavitamini a zipatso kapena ndiwo zamasamba tsiku ndi tsiku.
Gawo limodzi likuvomerezedwa:
- Zipatso zonse;
- Zipatso zochepa zouma;
- Gulu laling'ono la chipatso cha zipatso (mwatsopano).
Mbalame, nyama, mazira, nsomba, mtedza ndi nyemba. Iwo amatipatsa ife mapuloteni, mavitamini ndi zitsulo (makamaka - chitsulo ndi vitamini B12). Tsiku lililonse yesetsani kudya magawo awiri kapena atatu a zakudya izi.
Gawo limodzi likuonedwa:
- Mazira 2;
- 100 magalamu a nyama;
- 150 magalamu a nsomba;
- 100 magalamu a nyemba zophika.
Mkaka ndi mkaka. Ndife timapeza mapuloteni, mavitamini ndi zitsulo (makamaka calcium).
Kodi thupi lathu limafuna zochuluka bwanji pa zosowa zathu? Tsiku lililonse - kuyambira awiri mpaka atatu servings.
Gawo limodzi lidzakhala:
- 1 paketi ya yogurt;
- 1 yaying'ono (25 gm - kukulaboxbox) chidutswa cha tchizi;
- 1 chikho cha mkaka.
Mafuta ndi mafuta. Amatipatsa mphamvu, mavitamini osungunula mafuta (E, A, D, K) ndi mafuta ofunika kwambiri. Tsiku lililonse, timafuna kudya supuni 2 za mafuta ena. Kuchuluka kwa chakudya cha tsiku ndi tsiku cha mafuta a nyama kungapangitse ngozi ya mtima, mitundu ina ya khansa ndi shuga.
Maphikidwe a zakudya tsiku lililonse
Zakudya zathu zonse zikhale zokoma. Kwa tsiku lililonse n'zosavuta kunyamula maphikidwe omwe adzakonzekera mwamsanga. Kwa sabatala - perekani kwanu (kapena nokha) mbale zowonjezereka.
Timakupatsani maphikidwe angapo kuti mukhale chakudya chokoma tsiku lililonse.
Mpunga wokongola
Tifunika:
- Makapu awiri a mpunga wa basmati;
- Makapu 6 a madzi;
- Supuni 4 mafuta;
- 2 mababu atsopano odulidwa;
- Supuni 5-6 ya katsabola kodula;
- Supuni 4 zowonongeka;
- 1 tsabola wobiriwira wokoma;
- mchere;
- tsabola;
- Supuni 2-3 ya mandimu.
Sungunulani mpunga ndikuuyika mu poto la madzi ozizira. Madzi atangotentha, kuchepetsa kutentha ndi kuphika mpunga kwa mphindi 20 (kapena kuposa - ngati kuli kofunikira). Mu poto, tenthe mafuta ndi kutentha anyezi mpaka utakhala wofewa. Onjezerani masamba onse, komanso mchere, tsabola ndi madzi a mandimu. Pepani pang'ono ndikutsitsa poto pamoto. Sakanizani mpunga ndi msuzi, ndipo perekani mbale patebulo.
Nkhaka saladi ndi timbewu ndi tchizi
Tifunika:
- 1 lalikulu nkhaka, kudula mu magawo;
- 1 chikho chophwanya brynza;
- 1/2 kapu yatsopano yambewu masamba;
- Supuni 6 za mafuta;
- Supuni 3 ya mandimu kapena supuni 2 za viniga wa mphesa;
- Supuni 1 ya mpiru;
- mchere;
- tsabola.
Akhazikitseni mabala a nkhaka pa mbale ndikuwaza ndi timbewu ndi tchizi. Sakanizani batala, madzi a mandimu (kapena vinyo wosasa), mpiru, mchere ndi tsabola, ndi kutsanulira msuzi pa nkhaka. Timagwira ntchito patebulo pomwepo.
Msuzi wa nyemba zoyera ndi oregano
Tifunika:
- 1 lalikulu anyezi, kudula mu mphete zoonda;
- 1/2 kilogalamu ya nyemba zazikulu nyemba zoyera, zoviikidwa madzulo ndikuponyedwa mu colander;
- Supuni 1 ya shuga;
- 1 akanadulidwa lalikulu udzu wobiriwira;
- 1 karoti, kudula mu magawo;
- 1 parsley (masamba okha);
- 2 - 3 nthambi za oregano (masamba okha), kapena 1/2 supuni ya tiyi ya youma;
- Chikho chimodzi cha maolivi;
- madzi kuchokera ku mandimu imodzi;
- mchere, tsabola watsopano.
Mbozi ikadutsa, imitsani madzi. Timasamba supuni 2-3 ya maolivi mu supu yaikulu ndipo mwachangu anyezi amatha mmenemo mpaka imakhala yofewa (mphindi 2-3). Onjezani nyemba, shuga, udzu winawake ndi kaloti ku poto. Onetsetsani ndi kutsanulira madzi otentha - kuti atseke nyemba. Tsekani chikasu ndi chivindikiro ndikusiya nyemba kuti ziwonongeke kwa ora limodzi pa moto wochepa kufikira utakhala wofewa. (Ngati nyemba sizikhala ndi nthawi yoti aziphika, onjezerani madzi otentha pang'ono, ndikuzisiya pamoto kwa nthawi yochuluka). Onjezerani moto, mchere, tsabola ndi kutsanulira mafuta otsala mu nyemba. Pamene nyemba zamasamba zimayamba kuphulika, ndipo madzi amayamba kuchepa, kutsanulira madzi a mandimu mu poto, kuwaza ndi parsley ndi oregano, ndipo perekani pa tebulo.
Zinsinsi Zing'onozing'ono:
- Mu nyemba zowonjezera zophika zidzakhala zokonzeka mu mphindi 20-30.
- Pophika, mukhoza kuwonjezera theka la kabichi kuti mulawe.
- Ngati mumakonda zokometsera zokometsera, onjezerani tsabola wowawa kwambiri.
- Tikukufunirani zabwino zokondweretsa komanso chakudya chabwino tsiku lililonse! Tikukhulupirira kuti maphikidwe athu apangitsa kuti izi zichitike.