Lindy Valdez
Mukhoza kuphika katsitsumzukwa, kuwotcha, ndi kuphika mu uvuni - koma kodi mungathe kudya katsitsumzukwa kosaphika? Izi sizovuta kwambiri momwe zingamvekere poyamba. Pansi pazimenezi, mutha kusangalala ndi katsitsumzukwa ngati chakudya chosaphika.
April mpaka June ndi nyengo ya katsitsumzukwa. Ndiye masamba amabwera mosiyanasiyana patebulo. Mapesi obiriwira ndi oyera nthawi zambiri amawiritsidwa ndikuperekedwa ndi msuzi. Koma mungadye katsitsumzukwa kosaphika kapena ndi koopsa?
Katsitsumzukwa ndi wathanzi bwanji?
100 magalamu a katsitsumzukwa kakang'ono kamakhala ndi pafupifupi 2 magalamu a mapuloteni ndi fiber ndipo pafupifupi alibe mafuta. Madzi okhala ndi 93 peresenti, ndichifukwa chake katsitsumzukwa kali ndi hydrating ndi diuretic effect. Kuphatikiza apo, katsitsumzukwa ndi gwero lalikulu lazakudya, lili ndi potaziyamu yambiri, folate, vitamini K ndi calcium.
Koma katsitsumzukwa sikwabwino kwa aliyense. Kudya katsitsumzukwa kochuluka kungakhale kovulaza makamaka kwa odwala gout. Chifukwa katsitsumzukwa kali ndi ma purines omwe amachulukitsa uric acid m'thupi. Izi zingayambitse makristasi a uric acid, omwe amatha kukhazikika m'magulu ndikuyambitsa gout.
Kodi mungadye katsitsumzukwa kosaphika?
Sikuti katsitsumzukwa kangadyedwe kosaphika, komanso chiyenera kukhala. Monga masamba aliwonse, katsitsumzukwa amataya zakudya zake zikatenthedwa. Ngakhale ndi njira zophikira mofatsa monga blanching, zomwe zili ndi mavitamini, mchere, ndi kufufuza zinthu zimachepetsedwa. Katsitsumzukwa wophika umaperekanso michere yambiri, koma osati yochuluka ngati yaiwisi.
Kuphatikiza apo, mosiyana ndi mbatata yaiwisi, katsitsumzukwa kakang'ono kalibe zinthu zowopsa kapena zovulaza. Kudya katsitsumzukwa kosaphika sikungokhala koopsa komanso kwathanzi.
Komabe, katsitsumzukwa kakang'ono kamakhala ndi vuto laling'ono: kukoma kwa khalidwe komwe kumapangitsa katsitsumzukwa kukhala kotchuka kukusowa mu chikhalidwe chaiwisi. Katsitsumzukwa waiwisi amathanso kutsimikizira: Ali ndi kukoma kokoma kwa mtedza wofanana ndi nyemba za nandolo ndi atitchoku.
Kodi mungadye katsitsumzukwa koyera ndi kobiriwira kobiriwira?
Katsitsumzukwa kumatha kudyedwa yaiwisi, mosasamala kanthu kuti ndi yobiriwira kapena yoyera. Komabe, popeza katsitsumzukwa koyera kamayenera kuphimbidwa ndi mapepala apulasitiki polima kuti atetezedwe ku dzuwa, mtundu wobiriwira umakhala wokonda zachilengedwe.
Muyenera kulabadira izi mukadya katsitsumzukwa kosaphika
Ngati mukufuna kudya katsitsumzukwa yaiwisi, muyenera kuganizira mfundo zingapo pogula ndi kukonzekera:
- Katsitsumzukwa kayenera kukhala katsopano, choncho kondani ndiwo zamasamba zochokera kwa alimi kapena katundu wochokera kunja kuchokera kumsika wa sabata.
- Dalirani khalidwe lachilengedwe. Momwe mungapewere katsitsumzukwa kokhala ndi mankhwala ophera tizilombo.
- Mikondo iyenera kukhala yopyapyala momwe ndingathere, popeza katsitsumzukwa kokhuthala kamakhala kowawa kwambiri kakakhala kosaphika.
- Sambani katsitsumzukwa bwino musanadye.
Pankhani yokonzekera, katsitsumzukwa kakang'ono sikusiyana ndi kophika: katsitsumzukwa koyera nthawi zonse kumayenera kupepulidwa ndikuchotsa nsonga zamatabwa. Ndi zobiriwira zobiriwira, muyenera kungolekanitsa gawo lapansi lofiirira.
Langizo: Pali njira zambiri zodyera katsitsumzukwa zosaphika; masamba ndi abwino makamaka mu saladi, mwachitsanzo ndi sitiroberi ndi basil kapena phwetekere ndi mozzarella.
