Mu mayi wachikulire woyamwitsa ayenera:
1,200 g ya nyama, nkhuku kapena nsomba;
2.350-500 magalamu a zamasamba (zomwe mbatata sizoposa 200 g);
3.250-300 g ya zipatso;
4.200-250 g za tirigu, tirigu, mkate wonse;
5.500-800 g zamtengo wapaka mkaka (kefir, yoghurt, kirimu wowawasa);
6.120-170 g ya tchizi ndi tchizi;
7.1 EGG;
8.25 g ya mafuta;
9.15 g wa mafuta a masamba (mpendadzuwa, chimanga, azitona).
Nyama
Chinthu chofunika kwambiri panthawi yamatope, koma musatengeke. Agogo athu agogo amakhulupirira kuti ngati mukudyetsa nyama, mkaka umakhala wochepa. Mitundu ina yosiyana: ng'ombe, nkhumba zochepa nkhumba, lilime, nkhuku, Turkey, kalulu. Zimapangitsa kuti chiwindi chachitsulo chikhale chochepa.
Chifuwa cha chiwindi
Tengani:
0,5 makilogalamu a chiwindi cha ng'ombe
300 g kabichi
Kaloti 3
Anyezi 1
Mazira 3
0,5 makapu a mkaka
50 g kirimu wowawasa
mchere, tsabola - kulawa
masamba mafuta
soda
Kukonzekera:
Chiwindi kudutsa mu chopukusira nyama. Mchere ndi tsabola. Sakani kabichi, anyezi ndi kaloti wofiira kuti mutulutse pansi pa chivindikirocho.
Kumenya mazira ndi mkaka. Phatikizani zopangira zonse, onjezerani soda pamapeto pa mpeni, sakanizani bwino. Ikani mawonekedwe odzoza. Kuphika kwa mphindi 20 mu uvuni pa 180 ° C. Pasanapite nthawi yokonzeka kutsanulira kirimu wowawasa, kuphika kwa mphindi zisanu.
Nsomba
Bwezerani nyama ndi nsomba ndi nsomba osachepera kawiri pa sabata. Ngati khungu pazitsamba ndi louma kwambiri, idyani nsomba m'nyanja nthawi zambiri.
Nsomba ndi masamba
Tengani:
300 g nsomba za mchere
Mafologalamu 400 a nsomba iliyonse yoyera (cod, perch, pike perch)
Tebulo 2, zikho za nthaka zokopa
100 ml kirimu
Mazira 2
Tebulo 2, makapu a wowuma
mchere
100 g kaloti, zokopa
100 g nyemba zobiriwira
1 anyezi wodulidwa
mandimu
masamba mafuta
katsabola
Kukonzekera:
Konzani nyama yamchere. Ndi bwino kusakaniza nsomba zofiira ndi zoyera, koma zimasinthasintha imodzi. Sakanizani nyama yosungunuka ku salimoni ndi dzira lopachikidwa, kuwonjezera 50 ml ya kirimu ndi tebulo limodzi. supuni ya breadcrumbs ndi wowuma. Mchere, onjezerani theka la babu ndi gawo la katsabola. Zomwezo zimabwerezedwa ndi nyama yosungunuka kuchokera ku nsomba zoyera. Lembani mawonekedwe ndi mafuta. Valani pansi pa nyama yamchere kuchokera ku salimoni, pamwamba - nyemba zobiriwira. Ulendo wachiwiri ndi nyama yochokera ku nsomba zoyera, kuchokera pamwamba pa kaloti. Tsirizani chilichonse ndi nsomba yosungunuka. Lembani pamwamba ndi dzira. Kuphika kwa mphindi 40-45 mu uvuni pa 175 ° C. Musanayambe kutumikira, ngati mukufuna, kutsanulira madzi a mandimu kapena kukongoletsa ndi chidutswa cha mandimu.
Zokolola, mbale zakumwa
Njira yabwino kwambiri ya mavitamini a gulu, kuthandizira dongosolo la manjenje, ndi PP - nicotinic asidi, omwe amayang'anira ntchito ya m'matumbo. Zakkwheat, oats, tirigu amachepetsa kutopa chifukwa cha kukhalapo kwa mchere: potaziyamu, phosphorous, magnesium. Amakhulupirira kuti mapira amalimbikitsa kukonza mkaka, amalephera kumeta tsitsi kumwino.
Millet casserole
Tengani:
Magalasi 4 a mkaka
1 chikho cha mapira
1/2 tiyi. supuni ya mchere
Tebulo 3-4, makapu a shuga
Mazira 2
250 g prunes
Kukonzekera:
Mu mawonekedwe a kuthira mkaka wozizira, kuwaza kusamba mapira, kuwonjezera mchere, shuga, kuikidwa mu uvuni pa 250 ° C, mutatha kutentha m'munsi kutentha kwa 100 ° C. Pamene mapira amatenga mkaka, onjezerani dzira lophwanyidwa bwino, finyani prunes lonse pamwamba pa casserole, ikani zidutswa za batala pamwamba.
Zamasamba, amadyera
Chofunikira kwambiri ndi njira imene zinthuzi zakonzedwa. Mwachitsanzo, kuuma masamba ambiri mafuta asanawadze msuzi amachititsa mbale kukhala yowonjezera komanso yopanda phindu. Kutentha kwautali kwa nthawi yaitali kumawononga mavitamini ambiri ndipo kumachepetsanso zakudya zamasamba. Nthawi zambiri amadya saladi ku masamba obiriwira, zitsamba zatsopano. Ndipo maphikidwe a zophika zotentha ayenera kusankhidwa malinga ndi mfundo: yaifupi nthawi yophika, yabwino.
Msuzi wa dzungu
Tengani:
1-1.5 makilogalamu a dzungu
1 galasi la kirimu
mchere
tsabola kuti alawe
Kukonzekera:
Dzungu wedula mu zidutswa (osadula peel), kuthira madzi otentha ndikuphika kwa mphindi 15-20. Chotsani kutentha, pogaya mu blender, kutsanulira mu kirimu, mchere, tsabola. Mukhoza kuwonjezera pamapope a nkhuku kapena kuwaza ndi croutons.
Zipatso ndi zipatso
Musakhale ndi mavitamini okha, komanso mafinya ovuta kudya oyenera kuteteza matumbo. Ndi bwino kusankha zipatso za nyengo zomwe zikukula m'deralo. Chipatso chodabwitsa, yesani pang'ono kutsatira zomwe mwanayo anachita.
Kumwa
Chakumwa chabwino cha mayi woyamwitsa ndi madzi abwino akumwa. Muyenera kumwa moyenera monga momwe mukufunira. Kutuluka kwa madzimadzi, kumatsanulira mu thupi kupyolera mu mphamvu, mwinamwake, amasandulika kukhala edemas, osati mu magawo ena a mkaka. Koma musazengereze kuthetsa ludzu "kwa nthawi ina." Ngati mukufuna kumwa, chotsani mavuto onse ofunika, imani ndi kumwa, mwinamwake madzi akupanga mkaka adzatengedwa ndi kutaya thupi kwa ziwalo zina, mwachitsanzo ... khungu. Ngakhale maola awiri a kuchepa kwa madzi ndi okwanira, kotero kuti pa nkhope ya mayi woyamwitsa anawonekera milies: ziphuphu zoyera zomwe zimachitika pamene kulibe chinyezi pakhungu.