Kodi chakudyacho chikugwiritsidwa ntchito pati?
Gwiritsani ntchito zowonjezera zipatso zanu ndi ndiwo zamasamba, phunzirani atsopano, muwaonjezere mwatsatanetsatane mbale, kumvetsera momwe thupi likuyankhira. Tengani zokha zanu zophikira. Kudesnichay m'khitchini ndi zophweka komanso zophweka. Ndipo monga zowonjezera zimayenera kumwa masamba - iwo (pamodzi ndi zipatso ndi zipatso) mu zakudya zanu ayenera kukhala 600-700 patsiku. Kodi mukuganiza kuti pali vitamini C ambiri omwe amakhala ndi malalanje omwe angapangitse mwana kukhala ndi vuto? Mukulakwitsa! Ndizobiriwira mu tsabola wa Chibulgaria, mbatata, kiwi, saladi ndi maapulo. Kaloti wofiira - nyumba yosungira katundu wa provitamin A. Tidzatsegula chinsinsi chofunika: Zothandiza zinthu sizingatheke popanda mafuta: supuni za mafuta a masamba kapena kirimu wowawasa. Kodi mukufuna kutchera pa masamba okoma? Musati mudzikane nokha chisangalalo ichi, koma nthawizonse mupange saladi ndi zokometsera zokoma. Nyemba zobiriwira (ndi nyemba zina) - wothandizira mavitamini B6 ndi folic acid, motero n'kofunika kuti chitukuko cha mitsempha cha mwana chizikula. Chofunika kwambiri m'nyengo yozizira ndi chilimwe ndi saladi zobiriwira. Zili ndi mavitamini ambiri a gulu B, potassium ndi magnesium. Iwo ndi osiyana kwambiri! Zosakaniza ndi peppery, zowawa ndi zokoma, zofewa ndi zovuta ... Ndipo pa nthawi iliyonse ya chaka - pamtunda wa kutchuka. M'chilimwe padzakhala masamba ndi zipatso. Ndipo tsopano mbale zidzapanga mwatsopano, masamba atsopano ndi madzi owometsera masamba wathanzi, onunkhira ndi owala. Komabe, kugula katundu wogulitsidwa m'deralo: wakula m'mabotchi athu, ali ndi zinthu zochepa zovulaza, chifukwa zimatengera nthawi yaitali kuti azizipereka ndikuzisunga.
Popanda kusowa kosafunika kwa chakudya
Kodi mumadziwa kuti nthochi, pepala, mango siziyenera kusungidwa m'firiji? Chifukwa cha izi, iwo amasiya maonekedwe, komanso zinthu zothandiza. Pali zinsinsi zambiri. Mbatata, kaloti, beets ziyenera kusungidwa pamalo ozizira. Eya, ngati khonde lamakono lili ndi bokosi lapadera. Zipatso zoyera, zowonongeka za zomera zimatulutsa mtundu wa hormone ethylene, umene umayambitsa ukalamba msanga wa ndiwo zamasamba ndi zipatso. Kawirikawiri, perekani zipatso ndi ndiwo zamasamba ndikuchotsani ngakhale kuwonongeka pang'ono mwamsanga. Ethylene imadulidwa kwambiri ndi maapulo, kotero iyenera kusungidwa mosiyana ndi mabokosi ena onse. Koma ndithudi mu chipinda chabwino cha mpweya wabwino (ngati atadzazidwa kapena ataphimbidwa mwamphamvu, ndiye kuti mumayika kutaya zipatso zonse kamodzi). Amaganizira kwambiri ethylene kabichi (woyera, wachikuda, Brussels), broccoli, kiwi, mango. Osakonda zotsatira zake ndi tomato, nkhaka, mapeyala, nthochi, nectarines, avocados. Ndipo anyezi, mbatata, masamba a paprika komanso masamba obiriwira amaopa. Yesani kunyamula masamba onse ndi zipatso padera, mutatha kutsuka ndi kuyanika. Saladi yowonjezera siimatha kuzizira. Ngati mutangoziponya m'firiji, "kutentha" kumawoneka pamasamba. Saladi yachisanu idzakhala yonyowa, itembenuka wakuda. Padzakhalabe mavitamini ambiri. Tulutsani popanda kudandaula! Musagule zipatso ndi mdima wandiweyani: pali zochepa zofunikira mmenemo kusiyana ndi zonse. Koma musayesedwe ndi kukongola kokongola kwa zokolola. Ganizirani za chilengedwe!
Art of Connecting Food
Ndibwino kuti ndiwo zamasamba ndi saladi ndi mapuloteni - nyama, nsomba, mazira. Ndizowathandiza, zothandiza ndipo zimapereka mwayi wosakwanira wophatikizapo, zomwe zimakulolani kuti mupange mbale za kukoma mtima kosavuta. Ndi njirayi, mavuto ndi mavitamini sakhala ayi!
Romaine ndi Parmesan
Kuyika (kwa 4 servings): mazira 4, gulu la letesi la Roma, 1 tbsp. supuni ya mafuta a maolivi, 100 g ya tchizi ya Parmesan.
Kukonzekera:
Tsamba lililonse la letesi limatsukidwa pansi pa madzi ndipo limauma. Kusunga mavitamini ndibwino kuti udule mzidutswa. Dulani mazira, owiritsa kwambiri, ndi magawo akulu. Mu mbaleyi mulipo zigawo zonse: letesi yoyamba, kenako mazira, komanso pamwamba pa mapepala a parmesan. Pamapeto pake, chirichonse chinatsanulidwa ndi m'mphepete mwa mazanamwali owonjezera a azitona.
Kuchokera ku beets ndi apricots zouma
2 aang'ono a beets, ma PC 10. zophika apricots, 1 tbsp. supuni ya shuga, 1 koloko. supuni ya mafuta, kanyumba tchizi, kirimu wowawasa kapena zonona.
Kukonzekera:
Miphika yosambitsidwa bwino yunifolomu. Dumitsani apricots owuma ndi kuwadula muzing'ono zochepa. Kutenthetsa batala mu poto yophika ndi shuga mu frying poto. Mukapasuka, sungani magawo ang'onoang'ono a beetroot ndi zouma apricots. Ndinazindikira kuti shugayi inayamba kukhala caramel mass? Dulani moto. Onjezani kanyumba tchizi, kirimu wowawasa kapena kirimu.
Saladi ndi maapulo ndi tchizi
200 g ya tchizi, 1 apulo, gulu la saladi, 50 g wa walnuts, 1 tbsp. supuni ya kirimu wowawasa.
Kukonzekera:
Tchizi ndi apulo wa sodium pa lalikulu grater, letesi masamba. Sakanizani zonse bwinobwino ndi kuwonjezera wosweka walnuts. Ikani mu saladi, ndipo musanatumikire, nyengo ndi kirimu wowawasa.
Nyama Saladi
Nkhuku, ng'ombe, mthumba, turkey, kalulu - muli ndi kusankha kolemera. Zomera, masamba komanso zipatso zimathandiza kuti mthunzi ukhale wodetsedwa ndipo izi zidzakuthandizani kupeza zosiyanasiyana.
Ndi Turkey
150 magalamu a yophika Turkey, 1 nkhaka, 1 karoti, 1 tbsp. supuni ya mafuta, mandimu, soya msuzi, mtedza wa supuni, shuga 1 supuni, 1/2 tsabola, 1 clove wa adyo. Mankhwala a msuzi ndi shuga ndipo yophika poto 2 - 3 mphindi. Ikani kuzizira, kuwonjezera adyo, tsabola, madzi, batala ndi whisk. Zamasamba ndi nyama zimadulidwa, kumanga ndi msuzi, kuwaza ndi masamba ndi mtedza.
"Ham mu udzu"
1 nkhuku, 1 salasi, 1 gulu la saladi, 2 mazira a mazira, masupuni 3 a mafuta, 1 madzi a mandimu.
Kukonzekera:
Fulogalamu ya msuzi kapena mwachangu. Yolks whisk, kuwonjezera dontho la mafuta, kutsanulira madzi a mandimu. Letesi imatsuka manja anu mzidutswa, muyike mu mbale, theka la minda ya msuzi, kusakaniza. Nkhuku zodulidwa komanso limodzi ndi magawo ang'onoang'ono a avokosi zowonjezera saladi. Thirani onse otsala msuzi, akuyambitsa. Kutumikira mu mbale ya saladi.
Thai
1 nkhuku, mapira awiri, 2 tsp soy msuzi, supuni 1 ya sesame mafuta, madzi ndi mchere wa theka la mandimu, theka lofiira ndi tsabola wobiriwira, magawo awiri a timbewu tonunkhira ndi coriander. supuni ya masamba mafuta.
Kukonzekera kwa mankhwala:
Msuzi wa msuzi ndi kudula mutizidutswa tating'ono ting'ono. Zipatso zamtengo wa zipatso zimakhala zoyera, onetsetsani kuti mumamasula mafilimu, mwapang'onong'ono. Onjezerani timbewu timene timatulutsa timbewu tating'onoting'ono, cilantro ndi chodulidwa. Madzi a mandimu, soya msuzi, sesame ndi mafuta a masamba, kusakaniza, mchere komanso nyengo ndi osakaniza.
«Zomera zamaluwa»
Nsomba yaing'ono ya mafuta, 1 tbsp. supuni ya nandolo wobiriwira, mbatata imodzi, karoti, beet wamng'ono, supuni 1 ya mandimu, 1 koloko. supuni ya masamba mafuta, mchere.
Kukonzekera kwa mankhwala:
Wiritsani nsomba ndi ndiwo zamasamba m'malo osiyanasiyana. Dulani chilichonse, kupatula nsomba, muzing'onozing'ono. Nyengo iliyonse yothira mafuta ndi kuwaza ndi mandimu. Ikani chidutswa cha nsomba yophika pa mbale, ndi kuzungulira zigawo za masamba.
Kuchokera ku squid ndi masamba
Squid yaing'ono, 1 kuzifutsa nkhaka, mbatata 1, 1 karoti, 1 tbsp. supuni ya mafuta, mchere. Kaloti ndi mbatata msuzi mu yunifolomu. Kuzizira, peel, kudula muzidutswa tating'ono ting'ono. Mofananamo, sungani mchere wa nkhaka. Nkhumba zamatumbo zimaphika mpaka kuphika ndi kudula. Sakanizani zitsulo zonse mu mbale yokongola ya saladi. Nyengo ndi supuni ya mafuta a maolivi, osatsanulidwa.
Kuchokera ku tsabola ndi herring
2 tsabola: wofiira ndi wachikasu, ma firitsi 1, 1 tbsp. supuni ya mafuta, mchere. Bwezerani tsabola mu uvuni kapena pa grill. Chotsani khungu. Chotsani tsinde ndi mbewu, zidulani. Herring - muzidutswa tating'ono ting'ono. Ikani tsabola pa mbale, kuwaza mafuta, ndi kuika nsomba pamwambapa.