Chofunika kwambiri pa chakudya chaumunthu chimasewera ndi zamasamba, chifukwa cha kupindulitsa kwake pa momwe chimbudzi chimayambira. Amakhala ngati magwero a salt ndi mavitamini. Zomera zimakhala ndi zinthu zonunkhira, zokongoletsa ndi zokometsera zomwe zimakulolani kusokoneza chakudya ndikukondweretsa njala.
Kodi ndi chokoma bwanji kuphika ndiwo zamasamba?
Malingaliro ophika
- Malo ogulitsa masamba mumdima, malo ozizira, monga dzuwa, mavitamini amawonongedwa mwa iwo.
- Kuchotsa tizilombo kuchokera ku ndiwo zamasamba, ndiwo zamasamba zimathiridwa mu madzi amchere musanaphike.
- Pamene mukuphika, perekani masamba atsopano m'madzi otentha ndikuphimba ndi chivindikiro. Izi zimachepetsa kutayika kwa mavitamini ndi zakudya.
- Kuphika koyambirira kwa masamba, simungathe kuwonjezera soda, imayambitsa vitamini C. Kuti muteteze vitaminiyi, mukhoza kuwonjezera vinyo wosasa pang'ono kapena citric acid, iwo amasunga vitamini.
- Ngati zidutswa ziwiri za shuga zimagwera mu poto zomwe zophika zimaphika, izi zidzasintha kukoma kwawo.
- Zakudya zophikidwa sizimasungidwa m'madzi omwe amaphika, zimakhala zosakoma komanso madzi. Amayenera kuponyedwa mu colander.
- Sisowa kuthira madzi, omwe ankaphika masamba ophikidwa. Msuzi uli ndi zakudya zambiri, msuzi ungagwiritsidwe ntchito kupanga msuzi kapena msuzi.
- Mbewu za saladi zophika, osati kuyeretsedwa pakhungu, kotero zimakhala bwino kusunga zakudya. Ayeretseni musanayambe kuzizira, kotero mukhoza kuchepetsa zinyalala, ndizosavuta komanso mofulumira kuyeretsa.
- Masamba osungunuka mwatsopano samataya, koma amaika m'madzi otentha.
- Zamasamba, kupatula kwa beets ndi nandolo wobiriwira, yophika mu madzi amchere. Zakudya zamadzi mumchere zimataya kukoma, ndipo nthanga zobiriwira zimakhala zophika nthawi yayitali.
- Nthawi zina pofuna kusungira mtundu m'madzi, kumene ma beets amawedzeredwa, onjezerani vinyo wosasa. Koma ndi beetroot vinyo wosakaniza, beets amaswedwa nthawi yayitali kuposa ngati yophikidwa popanda vinyo wosasa.
- Mbewu yophika ndi masamba.
- Zimamera ndi mbatata wobiriwira amalimbikitsidwa kuti aziphika mu mawonekedwe oyeretsedwa. Ndi peel kuchotsa lalikulu wosanjikiza wa zamkati ndi malo obiriwira ndi maso.
- Mukaphika mbatata yakale sipadzakhalanso mabala a buluu, ngati muwonjezera vinyo wosasa pang'ono pamadzi.
- Ngati mukufuna kuphika mbatata mu uvuni, muyenera kuyamwa mbatata ndi mphanda kuti asathe.
- Musamatsuke puree ndi mkaka wozizira, zidzasanduka imvi. Mkaka wotentha pang'ono umatsanulidwamo mkati, kotero kuti ziphuphu sizipangidwe.
- Anyezi amatha kulawa bwino ndikukhala ndi golidi ngati amawaza pang'ono ndi shuga wambiri.
- Mababu osakanika sudzauma ngati atayikidwa pa mbale ndi mchere, zowonongeka.
- Musathamangitse kabichi mu mawonekedwe ake opangira, monga amachitira chokoma akaphika, choncho choyamba chophika ndiyeno chokazinga.
- Kwa toppings, yaiwisi wosweka kabichi ayenera yophika kuti kuchepetsa voliyumu pamaso frying.
Kodi kuphika ndiwo zamasamba?
Zamasamba zimathandiza m'njira iliyonse.
Zomera zakuda
Zosiyanasiyana misa - kaloti, radishes, kabichi, udzu winawake, tomato, letesi. Zomerazi zimagwirizanitsidwa bwino ndi nyemba, nandolo, kolifulawa, sliced broccoli. Zikhoza kudyedwa zokhazokha ndikugwiritsidwa ntchito mu saladi.
Zamasamba kwa banja
Kutentha kumawotcha ndi kumachepetsa chakudya chodya. Mpweya umakhala wotsekemera kwambiri kusiyana ndi kuwira ndi kusunga fungo, kulawa ndi mtundu wa ndiwo zamasamba. Chinthu chachikulu sikuti chikhale choposa. Zipangizozi ziyenera kupangidwa ndi zitsulo zosapanga dzimbiri. Chivindikirocho chiyenera kutsekedwa mwamphamvu. Pa paki ya masamba, madzi ali mu chithupsa chokhazikika.
Nkhumba ya Microwave
Kuphika uku kumateteza zakudya zamasamba, zokoma ndi mtundu. Zakudya zowonjezereka zidzakhala mu ng'anjo, zidzakonzedweratu. Chakudya chokonzekera chimatha kutenthedwa kangapo.
Grill
Mufunika masamba obiriwira ndi atsopano. Pendetsani zojambulazo, kanizani nyama ndi ndiwo zamasamba, phukukani mu zojambulazo ndikuyike pamoto. Mukakonzeka, tumikizani.
Pomalizira, tikuwonjezera kuti mukhoza kuphika masamba onse okoma. Kumbukirani, zakudya zonse zokoma zimakonzedwa mophweka, ndizofunika kuti muzizikonzekera bwino.