Kelly Turner
Mbeu zozungulira ndizokoma, zathanzi, komanso zimapatsa zakudya zosiyanasiyana. Kuphika nkhuku kumakhalanso kosavuta - ngati mumvetsera nthawi yothira ndi kuphika.
Kuphika ndi nandolo? Lingaliro labwino! Chifukwa nyemba zathanzi zimakhala ndi mapuloteni ambiri, zimakhala zodzaza ndi ma calorie ochepa, ndipo zimakhala ndi fiber zambiri, zomwe tiyenera kudya kwambiri. Amakhalanso ndi mavitamini a B, mavitamini A, C, ndi E, komanso chitsulo chochuluka, komanso zinc, ndi magnesium.
Nkhuku zimakomanso muzakudya zosiyanasiyana: kuyambira kutenthetsa ma curry amasamba mpaka saladi ndi falafel yopangira tokha. Koposa zonse, mutha kuzipeza mu mawonekedwe owuma kapena zitini nthawi iliyonse pachaka. Moyenera, mumaphatikiza nandolo mu mbale ndi masamba atsopano, a nyengo.
Kuphika nandolo: Umu ndi momwe
Nkhuku siziyenera kudyedwa zosaphika chifukwa zimakhala ndi poizoni wa phasin, omwe amangowonongeka pophika. Nandolo zomwe zaviikidwa kale ziyenera kuwiritsidwa kaye ndi kukonzedwanso.
Kuphika nkhuku kumagwira ntchito bwino mu chophika chokakamiza - monga chonchi:
Phimbani nandolo zoviikidwa mu chophika chokakamiza ndi madzi ndikubweretsa kwa chithupsa.
Kenaka yikani nandolo m'madzi osungunuka pang'onopang'ono pa moto wochepa kwa mphindi 20.
Mutha kudziwa kuti nandolo zimachitidwa poyesa ndi mpeni ngati mungathe kuzibaya mosavuta. Kenako ikani nyembazo mu colander ndikutsuka pansi pa madzi othamanga.
Popanda chophikira chokakamiza, nthawi yophika ndi yayitali kwambiri - Federal Center for Nutrition imalimbikitsa kuphika chipatso kwa mphindi 90 mpaka 120. Zinthu zosiyanasiyana zimakhudza nthawi yophika: mwachitsanzo mitundu yosiyanasiyana, kutsitsimuka kwa nandolo (zatsopano, zazifupi) kapena zomwe mwakonzekera - ngati mukufuna kugwiritsa ntchito nyemba za hummus, ziyenera kuphikidwa nthawi yayitali kuposa mbale ya curry. momwe nandolo zimagwiritsidwa ntchito ngati zolimba pakuluma.
Zilowerereni nandolo: osachepera maola 12
Ngati mukufuna kuphika nandolo, musachite izi zokha - chifukwa osati kuphika kokha, komanso kuviika kumatenga nthawi - osachepera maola khumi ndi awiri. Mukalola kuti nandolo zitukuke, ndiye kuti kukonzekera kotsatira kudzakhala kosavuta, chifukwa kutupa kumachepetsanso nthawi yophika.
Ngati mulola nandolo kuti zilowerere kwa maola pafupifupi 24, zidzakhala zokonzeka mu chophikira chokakamiza pakadutsa mphindi khumi.
Pamene mukuviika nandolo, chitani motere:
Ikani nandolo mu poto ndi kuwirikiza kawiri kuchuluka kwa madzi. Mungafunikire kuwonjezera madzi pang'ono panthawi yomwe mukuviika, chifukwa nandolo zidzawonjezeka kwambiri.
Lolani nandolo zilowerere kwa maola osachepera 12. Sankhani zitsanzo zomwe zimayandama pamwamba - izi sizidzafewanso. Kenako taya madzi akukhawo.
Muzimutsuka bwino nandolo pansi pa madzi othamanga.
Nanguluwe zam’zitini: Zinthu zikafunika kuyenda mofulumira
Ngati mulibe nthawi yothira nandolo musanayambe, mutha kugula nandolo zophikidwa kale mu chitini kapena mtsuko. Mosakayikira izi ndizothandiza, koma zilinso ndi zovuta zake: Ena amalumbirira kuti nandolo zophikidwa kumene zimakhala zonunkhira kwambiri - ndipo zophika zamzitini nthawi zambiri zimakhala zodula.
Sungani bwino nandolo
Nkhuku zomwe zaphikidwa kamodzi sizingasungidwe kwa nthawi yayitali: Zakudya zokhala ndi nkhuku zophika ziyenera kusungidwa mufiriji kwa tsiku limodzi kapena awiri - zomwezo zimagwiranso ntchito ku nyemba zotsalira zam'chitini.
Zakudya za nyemba zouma zimatha kusungidwa kwa miyezi ingapo. Ndi bwino kusunga nandolo pamalo ozizira, owuma - m'matumba oyambirira kapena mu chidebe chopanda mpweya.
