Pa mndandanda wa ubwino wa zakudya zambiri, mumapeza kuti chakudya ichi ndi chabwino, chifukwa sikofunikira kuphika. Inde, ngati muli pa zakudya ndi msuzi wa celery , mudzafunika kuphika kamodzi kokha. Koma kodi mutha nthawi yaitali chonchi?
Kuwongolera kulemera, musaiwale kuti chakudya chiyenera kutidzaza osati thupi physiically, komanso maganizo. Ndondomeko ya kudya kwa munthu ndikutulutsidwa, kuchotsa nkhawa, chisangalalo, malingaliro ameneŵa adayikidwa mwa ife kwa miyezi yambiri. Pambuyo pake, kale, munthu wachikulire yemwe anali ndi zovuta kwambiri kutenga chakudya, ndipo kulandira kuchokera ku chisangalalo chake sichidawoneke kuti wagwa.
Pofuna kuonetsetsa kuti chakudyacho sichikugwedeza maola 24 ndi kusakhutira ndi iwe ndi dziko lonse lapansi, tikukuuza kuti udziwe bwino maphikidwe ochepa a kalori kuti uwonongeke.
Chakudya chabwino kwambiri cha kalori kwa maphikidwe athu
Zakudya za caloric za mbale zimatengera zomwe timagwiritsa ntchito komanso momwe zakonzerekera. Kotero, tiyeni tiyambe kudzaza firiji yathu ndi zothandizira pa maphikidwe athu ophweka ndi otsika kwambiri.
Timaganizira zakudya zopatsa thanzi komanso zakudya:
- nkhuku mazira;
- peyala;
- ng'ombe;
- chophimba;
- mtedza;
- zipatso;
- mchere;
- udzu winawake;
- radish;
- nkhaka;
- kabichi wa mitundu yonse;
- masamba owongolera;
- buckwheat, bulauni mpunga, mapira, rye pasta;
- mphodza;
- nkhuku, nyemba;
- nsomba ndi nsomba;
- Zakudya za mkaka popanda zowonjezera ndi mafuta okhutira mpaka 2%.
Maphunziro oyambirira
Mndandanda wa maphikidwe ochepa a calorie mbale zolemetsa tidzayamba ndi supu. Chakudya chokoma ndi chabwino chifukwa pakakhala kotheratu ya kalori, ndikofunikira ndipo imakhala nthawi yaitali. Izi zimaperekedwa kudzera m'madzi - timamva kuti njala imatha pamene mimba yadzaza, ngakhale idzaza ndi madzi.
Inde, m'pofunika kukhazikitsa zakudya zodyera pa supatso za masamba, koma tikhoza kutenga ngakhale mitsempha, ngati tiphunzira kuphika mwanzeru.
Kuti mupange mapulogalamu a msuzi ochepetsetsa kwambiri, muyenera kuchita zotsatirazi:
- chifukwa msuzi amasankha nyama zonenepa;
- Musagwiritse ntchito fupa, khungu, kapena mankhwalawa chifukwa cha supu;
- Pamene mukuphika, chotsani chithovu kuchokera pamwamba pa supu;
- Mukatha kuphika ngakhale mafuta ochepa, perekani kuzizizira pansi, kuziika m'firiji usiku, ndipo m'mawa muchotse filimu yowonongeka.
Zochitika zachiwiri
Zakudya zachiwiri ziyenera kukhazikitsidwa ndi ndiwo zamasamba - zimakhala zosavuta kuzikwaniritsa, chifukwa mumatha kugawa gawo lalikulu, ndipo zimakhala zovuta kuti mupeze mankhwala - zamasamba, mulimonsemo, mulibe mafuta ochepa.
Zitsanzo za maphunziro apamwamba:
- Chibulgaria tsabola, wophikidwa ndi tomato;
- goulash ku kabichi;
- masamba;
- aubergines ku Korea;
- sorelo ndi tomato;
- ratatouille.
Desserts
Nkhani yopweteka kwambiri ndi maphikidwe ochepa okhuta ophikira olemera. Kukuphika palibe amene angakulangizeni kuti adye tsiku lirilonse, pa zakudya kapena ayi, koma nthawi zina mungapeze zosankha zabwino kwambiri.
Kumbukirani - Zakudya zabwino kwambiri zamasamba nthawi zonse zimakhala zofiira, kaya ndi casseroles, makeke a tchizi kapena zokometsera zokongoletsa.
Maphikidwe a mbale
Msuzi wa Italy ndi masamba ndi nyemba
Zosakaniza:
- nyemba zofiira - 450 g;
- madzi - 1.5 malita;
- vinyo wouma wofiira - ½ chinthu;
- basil zouma - 2 tsp;
- mchere - ½ tsp;
- zouma marjoram - supuni 1;
- Tsabola - 1/3 tsp;
- anyezi - 2 ma PC.;
- zukini - 400 g;
- udzu winawake - 200 g;
- Tsabola wa Chibugariya - 200 g;
- kaloti - 200 g;
- adyo - 4 cloves;
- phwetekere - 170 g;
- Tchizimiridwe - 40 g.
Kukonzekera
Nyemba zilowerere usiku wonse m'madzi. Mukatsuka mmawa, wiritsani kwa mphindi 10, kenako tsambulani madzi, tsitsani madzi atsopano ndikubweretsa ku chithupsa, wiritsani kwa mphindi khumi. Kenaka, muyenera kuchepetsa kutentha, kuwonjezera vinyo, mchere, tsabola, zonunkhira, kulola kuphimba, kuphimba ndi kuphika mpaka nyemba zitakonzeka (pafupifupi maola 1.5).
Onjezerani zamasamba ndi kuphika mpaka zokonzeka. Onjezerani phwetekere, yophika kwa mphindi 10, ndipo perekani pa tebulo ndi tchizi.
Mapiritsi ku Korea
Zosakaniza:
- biringanya - zidutswa zitatu;
- Tsabola wa Chibugariya - ma PC 3;
- anyezi - ma PC 2;
- tsabola wa tsabola - 1 pc.;
- mchere, adyo - kulawa.
Kukonzekera
Mankhwalawa amawombera mchere wochepa, nyengo ndi mchere ndikuchoka usiku.
Eggplants muzimutsuka mchere, wring kunja ndi mwachangu mu kolifulawa, kuwonjezera anyezi, belu tsabola ndi wofiira otentha tsabola.
Chotsani kutentha, onjezerani adyo, chivundikiro ndipo tiyeni tiime kwa mphindi zisanu.
Cottage cheese casserole
Zosakaniza:
- kanyumba kanyumba - 750 g;
- manka - supuni 2;
- shuga - supuni 4;
- Zoumba zoumba kapena zipatso zokoma - supuni 2;
- mazira - zidutswa zitatu;
- kirimu wowawasa - 300 g;
- vanillin - 1 sachet;
- mafuta a masamba - supuni 1;
- mandimu peel - 1 pc.
Kukonzekera
Kumenya tchizi tchizi, 2 tbsp. shuga, mazira awiri, vanillin ndi zitsamba zonyezimira mpaka homogeneity. Yikani mango, chikwapu. Onjezerani zipatso zosakanikirana, kusakaniza. Fomu (24cm) mafuta mafuta. batala, kutsanulira pa curd wosanjikiza ndi kuphika mu uvuni kwa mphindi 30 pa kutentha kwa madigiri 170 Cream kirimu wowawasa, supuni 2. shuga, dzira.
Pamene nthawi yoyamba yoyamba ithera, pezani mawonekedwewo, tsanulirani chigawo chachiwiri ndikuyika mu uvuni kwa mphindi 10. Pambuyo pokonzekera, chingwecho chikhoza kunjenjemera pakati - izi ndi zachilendo.