Munthu aliyense amene wapita ku tebulo lalikulu, akatswiri amalangiza kudya tsiku 3-5 mavitamini. Funso loyenera: ndi magalamu angati?
Mukamayambitsa zakudya zowonjezereka, muyenera kuyamba kumayenderana ndi masamba omwe ali ndi mlingo wazing'ono (pamapeto pa supuni) ndipo pang'onopang'ono mubweretse gawoli mpaka supuni ya 1/2 pachaka ya moyo. Kwa ana okalamba, gawo ndi 1/2 chikho chophika masamba kapena 1 galasi yaiwisi. Koma, ndithudi, ndipo izi ndi zosangalatsa kwambiri kwa amayi ambiri ndi abambo. Kuti mubweretse kavalo wamng'ono kwa iye, muyenera kugwiritsa ntchito nyanja yakulimbikira ndi dontho lalingaliro. Ndipo tidzakuthandizani ndi uphungu.
Zakudya zowonongeka zimayamba kupanga m'mimba. Chimene amayi am'tsogolo amachikonda ndikudya, chidzagwera m'chikondi ndi phokoso. Kafukufuku wasonyeza kuti ana omwe ali pachifuwa kwa miyezi yosachepera 6 amasonyeza kusankhidwa kwakukulu ndi chakudya chokwanira. Iwo, monga lamulo, amakana kuyesa zokonda zatsopano ndikugwira zochepa za anyezi ku supu. Kutsirizitsa: ngati nkotheka, pitirizani kuyamwa kwa miyezi isanu ndi umodzi. Musagwetse manja anu pakuwona mugugu wonyekedwa. N'kutheka kuti mumayenera kupereka kabichi wobiriwira pampando wa supuni 10-15 nthawi asanayambe kutero. Koma musayese kukankhira ndiwo zamasamba mwankhanza, koma osakondwera, choncho musapindule. Ndibwino kuti mupatse mwanayo mitundu yambiri ya zamasamba pamaso pa zaka 3-4. Amakhala ndi mwayi waukulu kuti adzalandira ndi kukonda ena mwa iwo. Kumbukirani kuti zaka zoyambirira za moyo, ana amakhala odziwa bwino zatsopano kusiyana ndi zaka 4-8, pamene chiwerengero cha zakudya zomwe mumazikonda sizikubwezeretsanso.
Pamodzi ndi ena a m'banja lanu, khalani ndi chizolowezi chodya masamba ndi chakudya chilichonse. Ana amakongola mtundu wa chakudya kuchokera kwa makolo awo. Musati mudziwonetse nokha kukhala ndi maganizo oipa kwa nyemba ndi zukini ndipo musabweretse kukhutitsidwa kuti ndiwo zamasamba, ngakhale zothandiza, koma zowopsya. Pachifukwachi, simungalonjeze maswiti mukatha kudya mphodza. Malangizo! Kutumikira mbale zamasamba kumayambiriro kwa chakudya, pamene kumverera kwa njala ndiwamphamvu kwambiri. Asayansi ochokera ku Philadelphia apeza kuti ana makumi asanu ndi atatu (80%) ali ndi jini yapadera yomwe imamveketsa chakudya chakuwawa (m'zaka zomwe zotsatira zake zikufooka). Ndichifukwa chake mbuzi zazing'ono sizikudya kudya broccoli, kolifulawa ndi zakudya zina zokoma. Njira yotuluka ndiyo kukometsera masamba pang'ono, kuwawaza ndi tchizi kapena gram. Pang'onopang'ono kuchepetsa kuchuluka kwa shuga, uchi kapena tchizi mu mbale. Ngakhale mwanayo sakondwera ndi masamba, pitirizani kuwapereka mwaukali tsiku ndi tsiku. Ndi bwino kuti adye pang'ono pokha kuposa kanthu. Ngati muli ndi nyumba, yambani karapuza wamkulu mukukula masamba. Ayenera kuyesera zomwe adachita. Pitani ku sitolo palimodzi, fotokozani zosankha zanu ndipo mulole mwanayo akusankhe masamba omwe amakonda. Sankhani zinthu zomwe mwana amadya ndi kusaka, ndi kusakaniza ndiwo zamasamba. Tsabola wa phwetekere ndi Chibulgaria ndimadya kwambiri pa pizza (yesani kukhala ndi magalasi 1 / 4-1 / 2 masamba onse), nkhaka ndi tsamba la letesi - pa sangweji ndi nkhuku kapena nkhuku, zukini ndi zobiriwira anyezi - mu zikondamoyo. Sungani bwino ndikuphimba masamba. Ana amakhala osasamala kwambiri za chakudya chokhazikika. Mmalo mwa ketchup, tsanulira macaroni wokondedwa ndi tomato msuzi, kusakaniza masamba ena aliwonse. Zosakaniza kuti zimakhala zofanana, zakudya zothandiza zili bwino mu omelets, soups ndi casseroles. Kuwombera zukini ndi zukini akhoza kuwonjezeredwa ku zakudya, mwachitsanzo, mu makapu. Ndipo yesetsani kuphika meatballs, kusakaniza pansi ng'ombe ndi kaloti, ofiira belu tsabola, udzu winawake, anyezi, amadyera ndi pang'ono grated tchizi. Zakudya siziyenera kukhala zokoma zokha, komanso zokongola kwa ana. Ndizotheka ngati mungathe kuzidya m'njira yachilendo. Mwachitsanzo, dulani mutawombera yaitali ndipo mwamsanga mwachangu muwotchi, zamasamba zimakhala zokondweretsa kudya ndi zitsulo (apa ndikugwiritsa ntchito, ndi zosangalatsa, ndi chitukuko cha manja). Zomera za masamba obiriwira ndi zokondweretsa mofanana kuti zivike m'maselo osiyanasiyana a dipsy - mungagwiritse ntchito mphanda wapadera kapena manja. Gawo la masamba tsiku ndi tsiku la masamba otukuka amatha kupezeka ngati mavitamini. Ndi bwino kuwasakaniza ndi zipatso ndikudzipatsanso 200 ml pa tsiku (kwa ana osapitirira zaka ziwiri ndi bwino kupatsa timadziti tapadera a ana muzipinda zosapitirira 100-150 ml). Zakumwa zamasamba ndi bwino kumwa mowa wa ola usanayambe kudya - zimayambitsa ndondomeko ya chimbudzi.
Mbatata zophika ndi broccoli
Kuphika mbatata ndikuphika msuzi wa broccoli mosiyana. Pakuti izi, kusungunuka mu yaing'ono Frying poto pa moto wochepa 2-3 tbsp. l. batala, kuwonjezera 2-3 tbsp. l. ufa ndi mchere pang'ono. Gwiritsani ntchito mphindi 4-5. Pitirizani kuyambitsa, pang'onopang'ono kutsanulira mu 200 ml mkaka ndikubweretsa kufunika koyenera. Kwa msuzi womalizidwa, yikani yophika kapena yophika steamed mu blender, kutsanulira mbatata pamwamba pa iwo.
Kaloti mu caramel
Wiritsani madzi mu poto lalikulu, yikani 1 makilogalamu a kaloti, timitengo 2 ya sinamoni, 1 tsp. chitowe ndi ginger, kuphimba ndi kuimirira kwa mphindi khumi. Onjezerani 6 tbsp. l. uchi ndi 4 tsp. madzi a mandimu. Bweretsani ku chithupsa. Musaphimbe poto ndi chivindikiro ndikusiya simmer kwa mphindi 4 mpaka madzi asungunuke ndipo karoti imakhala yofewa.
Cocktail ndi nkhaka ndi vwende
Ikani blender peeled ndi nyemba ndi diced nkhaka, 2 makapu vwende cubes, 400 ml ya mwana wokondedwa zipatso madzi, ngati mukufuna - masamba pang'ono timbewu. Sakanizani zonse.
Masamba casserole
Mwachidule mwachangu finely akanadulidwa kaloti ndi anyezi. Dulani cubes wa zukini ndi mwatsopano mbatata (yotsirizira ndi odulidwa bwino). Sakanizani zonse pamodzi ndi dzira ndi grated tchizi. Ngati mukufuna, mutha kuwonjezera ma cubes a Adyghe tchizi ndi thawed wobiriwira. Ndi bwino kuphika m'mabasiketi aang'ono: ana adzazindikira casserole ngati mchere. Kuti muchite izi, perekani nkhungu ndi batala, ikanipo osakaniza, pamwamba ndi kirimu wowawasa ndi grated tchizi. Mukhoza kukongoletsa ndi nandolo zobiriwira.