Ngati mumayang'ana chiwerengero chanu ndipo mumakonda zakudya zowonongeka ndi zowonongeka, kenako mumadyetsa masamba, zinthu zamakono zomwe ziri zosayenera, zidzakutsatirani bwino. Chakudyachi ndi chokoma kwambiri, chokhala ndi ma microelements ndi mavitamini othandiza .
Kodi ndi zowonjezera zowonjezera ziti zomwe zimapezeka mu ndiwo zamasamba?
Zamasamba sizowonjezera kwambiri ndipo kotero ziri zabwino kwa iwo amene amayang'ana mawonekedwe awo ndi kumamatira ku zakudya. Ngati tikulankhula za njira zokonzekera, ndiye otchuka kwambiri akuzimitsa. Pofuna kukonzekera chakudya chokoma, muzigwiritsa ntchito masamba osiyana:
- zukini;
- kabichi;
- mbatata;
- tomato;
- anyezi;
- tsabola.
Chakudya chotchuka kwambiri kwa anthu ambiri ndi kabichi ndi masamba, zomwe zili ndi calories 88.37 kcal pa 100 magalamu. Pa nthawi yomweyi, zakudya zake zidzakhala motere: mafuta - 6.06 magalamu, mapuloteni - 1.94 gm, chakudya - 6.92 g Pangani mbaleyo mofulumira komanso mosavuta. Kwa ichi, kabichi, tomato, anyezi ndi zonunkhira amagwiritsidwa ntchito.
Caloric wokhutira stewed zukini ndi masamba adzakhala pang'ono pang'ono kuposa kabichi, koma kusiyana uku ndi kochepa. Choncho, mu magalamu 100 muli 76.52 kcal, ngati amagwiritsidwa ntchito kuphika zukini, tomato, kaloti, tsabola ndi anyezi.
Ndikoyenera kumvetsera chenicheni,
Zakudya za mbatata zowonjezera ndi masamba
Mbatata ali ndi calorie yokhutira ndi kupezeka kwake muyeso imasonyeza kuti kudya koteroko kungawonjezerepo mapaundi owonjezera. Mukhoza kuphika pogwiritsa ntchito mbatata, anyezi, nandolo, tsabola ndi tomato. Zakudya zana za mbale zili ndi pafupifupi 95 kcal. Mafuta ali ndi 2.76 magalamu, mapuloteni - 2.32 magalamu, ndi chakudya - 9.6 g. Zomwe zimakhala zowonjezera mu mbale zingathe kuwononga chiwerengerocho ndipo siziyenera kuchitiridwa nkhanza.