Chakudya choyenera m'makalasi olimbitsa thupi ndi ofunika, chifukwa ndi zotsatira zake zomwe zimadalira kwambiri. Ndikoyenera kusiya zakudya ndi zina zotero kuchokera ku njala ndikupanga zakudya molondola.
Malamulo oyambirira ndi ndondomeko ya chakudya chamagetsi
Zakudyazi ziyenera kupangidwa m'njira yoti palibe chakudya choyipa pa menyu, koma panthawi imodzimodziyo munali mphamvu zokwanira zophunzitsira ndi ntchito za tsiku ndi tsiku.
Zomwe zimapangitsa kuti atsikana akhale ndi thanzi labwino:
- Ndibwino kuti mudye zakudya zomwe zili ndi zakudya zovuta, popeza siziwathandiza kulemera, koma amapereka mphamvu zofunikira.
- Kudya kawirikawiri, koma m'magawo ang'onoang'ono, kumachotsa njala, zomwe zimapangitsa munthu kukhala ndi zofunikira zoposa.
- Chinthu chofunika kwambiri cha kupambana ndi kugwiritsa ntchito madzi mu maola awiri malita. Chinthucho ndi chakuti kusowa kwa madzi kumayambitsa edema.
Maphikidwe Achizolowezi - Chakudya Choyenera ndi Chakudya
Mpaka lero, pali zakudya zazikulu, zomwe zimakupangitsani kuti mupange mitu yoyenera. Taonani maphikidwe angapo oyambirira.
Mbatata zophikidwa ndi broccoli
Zakudya za caloric za mbale iyi ndi 377 kcal, koma nthawi yomweyo ndi 6 g mafuta okha.
Zosakaniza:
- mbatata zazikulu - ma PC 4;
- mafuta ochepa - 100 g;
- mkaka wotsika kwambiri - 180ml;
- broccoli 280 g;
- ufa - 15 g;
- mchere - 5 g;
- Tsabola - 1/4 tsp.
Kukonzekera
Muzu wa masamba ayenera kutsukidwa bwino, kupyola ndi mphanda mu malo angapo, ndiyeno, ayenera kukulunga mu zojambulazo ndi kuphika mu uvuni. Nthawi yophika ndi ola limodzi, ndipo kutentha ndi madigiri 200. Mu saucepan kusakaniza ufa ndi mkaka ndi kuika pa mphika. Pambuyo otentha, kuphika kwa mphindi zingapo nthawi zonse kuyambitsa. Pamene mgwirizano umakhala wandiweyani, yonjezerani tchizi. Cook mpaka misa ikhale yofanana. Muziwaza broccoli kwa mphindi zochepa m'madzi otentha. Dulani mbatata mu halves ndikugwiritsa ntchito supuni kuti muchotse mapepala, ndikupanga boti zomwe zikufunika kudzaza broccoli ndikutsanulira msuzi wokonzeka.
Malemba a chakudya chopatsa thanzi
Kalori yokhudzana ndi mchereyi ndi yaing'ono ndipo imakhala 96 kcal, pamene mafuta ndi 1.2 g okha.
Zosakaniza:
- ufa wa oat - 1 chinthu;
- mapuloteni - ma PC 4;
- mapuloteni a vanila - zipilala ziwiri;
- shuga wothandizila - 60 g;
- soda - 5 g;
- mchere - 2 g;
- puree wa zipatso - 220 g;
- Koka - 45 g;
- madzi - 0,5 tbsp.
Kukonzekera
Gwiritsani ntchito zowonjezera ndi zowonjezera zokha. Sakanizani bwino bwino, ndikutsanulira madzi mumadzi osakaniza. Thirani mtanda mu nkhungu ndi kuphika kwa theka la ora pa madigiri 175.