Maphikidwe Ndi Ziphuphu: 3 Malingaliro Aakulu Okonzekera

Maphikidwe ndi zikumera: muyenera kudziwa zimenezo

Mphukira zimakhala ndi zopatsa mphamvu zochepa ndipo zimakhala ndi mafuta a polyunsaturated acids ndi mavitamini ambiri. Komabe, muyenera kuzindikira zotsatirazi ngati mukufuna kuyesa maphikidwe okhala ndi mphukira:

• Mphukira zatsopano ndi mbande nthawi zina zimakhala ndi zoopsa za microbiological. Pofuna kuchepetsa kuchuluka kwa tizilombo toyambitsa matenda, mbewu zimatsukidwa mutakolola. Komabe, muyeneranso kuonetsetsa kuti mukutsuka bwino bwino musanakonzekere ndikuzigwiritsa ntchito mwachangu.
• Ana, okalamba, amayi apakati, ndi anthu omwe ali ndi chitetezo chofooka cha mthupi ayenera kupewa kudya masamba atsopano kapena amangodya atatenthedwa mokwanira (kuwira kapena kuwotcha).
• Mukatsatira malangizowa, mungayembekezere kumera zosiyanasiyana zokoma: Nyemba monga nandolo, mphodza, nyemba, nandolo, mpunga, ndi soya ndizoyenera kumera. Zomwezo zimagwiranso ntchito ku masamba a tuber (cress, kohlrabi, radishes) ndi masamba a masamba (broccoli, rocket, leek).

Chinsinsi cha 1: Pani yokongola ya mphukira

Kuti mupange maphikidwe okoma, ofulumirawa mufunika magawo anayi: 4 tsp ufa wa curry, 1 tbsp soya msuzi, 3 tbsp viniga wosasa wakuda, 2/1 tsp shuga wonse wa nzimbe, 2/1 tsp mchere, mulu umodzi wa anyezi wamasika, 4g wofiira tsabola, 1g tsabola wachikasu, 200g bowa woyera, 200 tbsp mafuta a azitona, makapu 150 a mphukira kusakaniza, 2 chikho cha nyemba zakuda, 2/1 tsp ginger wodula bwino lomwe.

• Sambani ndi kutsuka kasupe anyezi ndi tsabola. Dulani anyezi a kasupe mu zidutswa 5 cm ndikudula tsabola mu cubes. Tsukani bowa, pukutani ndi madzi, ndi kuwadula m'magawo.
• Kutenthetsa mafuta a azitona mu poto lalikulu kapena wok ndi sungani masamba ndi bowa pa kutentha kwapakati, oyambitsa, kwa mphindi 4. Muzimutsuka zonse zikumera ndi madzi otentha, kukhetsa ndi kuwonjezera. Nyengo ndi ginger, ufa wa curry, msuzi wa soya, ndi viniga.
• Kuphika kwa mphindi 6, ndikuyambitsa mpaka masamba ali dente. Onjezerani madzi ngati kuli kofunikira. Pomaliza, onjezerani shuga wonse wa nzimbe ndi mchere. Mpunga wa Brown ndi woyenera ngati mbale yambali.

Chinsinsi cha 2: Omelet ya mbatata ndi tomato ndi radish zikumera

Mufunika magawo 4: mbatata 500g, 200g tchizi wofewa ndi nkhungu ya buluu, mazira 4, mkaka 125ml, tomato 500g, 75g radish sprouts, mafuta a azitona, parsley, mchere, tsabola, garam masala.

• Peel mbatata ndi kabati finely, finely dayisi yofewa tchizi. Kumenya mazira mpaka thovu ndikusakaniza ndi mkaka, mbatata, ndi theka la tchizi. Onjezerani mchere ndi parsley.
• Lolani chisakanizo chiyimire mu skillet wamkulu pa kutentha kwapakati ndi chivindikiro chotsekedwa kwa mphindi 20. Tembenukirani mosamala ndikupitiriza Frying mwamsanga pamene pansi kwakuda ndipo unyinji sunaphikebe.
• Pakali pano, sungani tomato ndi kuwayika mu mafuta a maolivi. Pomaliza, onjezerani masamba a radish ndikuphika pang'ono. Onjezerani mchere, tsabola, garam masala, ndi tchizi otsala. Gawani omelet mu magawo asanu ndi atatu ndikutumikira ndi masamba.

Chinsinsi cha 3: Mphukira saladi ndi turkey bere

Pa magawo awiri a mbale iyi ya lactose ndi gluteni: 2g kaloti, 200 tbsp madzi, 6 tsp vinyo wosasa woyera, 1g nyemba zamzitini, 185g nyemba za alfa, 150g fillet ya turkey, 200/1 tsp mchere, mapini awiri akuda. tsabola, 2 tbsp mafuta a azitona, 2 clove adyo, 6 tsp mpiru.

• Tsukani, sambitsani, ndi kudula kaloti kukhala timitengo. Thirani nyemba zobiriwira mu colander. Muzimutsuka zikumera mu sieve ndi madzi otentha ndi kukhetsa.
• Tsukani fillet ya turkey, ikani zouma, ndi kudula mu mizere, kenaka yikani mchere ndi tsabola. Kutenthetsa supuni 1 ya mafuta mu poto ndi mwachangu nyama zopangira pa sing'anga kutentha kwa mphindi 6, oyambitsa nthawi zina. Sakanizani masamba ndi zitsamba ndikupitiriza kuphika kwa mphindi zinayi.
• Kwa kuvala, pezani adyo ndikudutsa mu makina osindikizira adyo. Sakanizani mafuta otsala, mpiru, madzi, viniga, mchere, ndi tsabola. Sakanizani zosakaniza zonse ndi saladi ndikusiya saladi kuti zilowerere kwa mphindi 5.
• Langizo: Kuti mukhale ndi zamasamba, ingolowetsani fillet ya turkey ndi tofu.