Mukati
Izwi rekuti "chikafu" rinoburitsa muvanhu vazhinji vanopfuurira kushamwaridzana kwakashata kwakabatana nenhamba huru yezvirambidzo, chikafu chisina kunaka uye chisina kusimba. Zvakawanda mono uye zvipfupi zvenguva pfupi zvikafu zviri. Kudya kwakaringana kune mitemo, asi iyi mitemo inoshanduka iyo inokubatsira kurasikirwa nehuremu pasina kukanganiswa, kuzadzisa mhedzisiro. Izvo zvese zvinotanga nekusarudza chikafu chakakodzera kuchikafu uye nekuchinja chikafu. Kuti uremu huve hunonaka uye hwakareruka, iwe unofanirwa kuziva nzira yekusiyanisa menyu yako yekudya.
Ndezvipi kudya kwakasiyana?
Nekudya kwakasiyana siyana, vanovaka nezvezvikafu zvinoreva kushandiswa kwakasiyana kwemaprotein, mafuta uye makabhohaidhiretsi, uye chiyero pakati pawo. Izvi hazvisi zvekudya zvinofadza zuva rega rega kana kudya zvisina mutsindo. Kudya zvine hutano kunogara kuri nyore uye hakudi mari yekuwedzera yezvinhu.
Inoumbwa ne:
- Mapuroteni emhuka (huku, hove, nyama, offal, mazai, cottage cheese) nemiriwo (legumes, zviyo);
- Zvokudya zvehydrohydrate (zviyo, miriwo uye michero);
- Mafuta akazara (bhota, cheese, mafuta kubva kune zvigadzirwa zveprotein) uye unsaturated (mafuta ehove, mafuta emiriwo, nzungu, avocados).
Zuva rega rega unogona kudya kudya kwemangwanani nemazai uye oatmeal, kudya nehuku nebhakkwheat nemiriwo, kudya nehove nemiriwo uye kuva nemuchero nemukaka. Izvo zvakasiyana nekuti iwe unowana chikafu kubva kwakasiyana masosi (calorifier). Asi chero kudya kunogona kufinha. Kuti udzivise izvi kuti zvisaitike, funga kuti ungasiyanisa sei menyu yekudya.
Kubika zviyo nenzira nyowani
Zviyo zvakawanda ndiyo hwaro hwakakwana hwemabikirwo mazhinji. Kana iwe usingachakwanisi kutarisa mupunga uye mazamu, ita nyama dzenyama - cheka fillet yehuku, wedzera zvinonhuwira zvako zvaunofarira, funganisa nemupunga uye steam. Chinhu chikuru ndechekucherechedza kuenzana - kuwanda kwezvinhu uye KBZhU inofanira kuenderana nekudya kwakarongwa. Zviri nyore kuzviverenga muAkaunti Yako Yega.
Vakawanda vanorasikirwa nehuremu vakajaira kudya kudya kwemangwanani neoatmeal nemazai. Kwete chete mazambiringa akaomeswa, maapuro kana uchi anogona kuwedzerwa kune oatmeal. Inofamba zvakanaka nemichero ipi zvayo, cocoa, nzungu, nhanga uye zvinonhuwira. Mazai anogona kubikwa, yakakangwa kana omelette. Uye kana iwe uchikuya oatmeal muupfu, wedzera zai, mazambiringa akaomeswa, michero kana michero uye kubika, iwe unowana inonaka oatmeal cake.
Kusanganisa zvigadzirwa
Munharaunda yedu, vanhu vanodya zvakasiyana ndiro, nyama uye saladhi. Mune mamwe mazwi, ivo vanoshandiswa kudya chikafu chikuru chekudya, chinogona kutemwa zvishoma nehafu. Tsika yekudya yakawanda porridge, mbatatisi kana pasta uye kudya sandwich yakaumbwa mumakore eSoviet. Hondo yapera, vanhu vakawanda vaiita basa rinorema uye vaida simba rakawanda. Nekudaro, pakanga pasina kwekuwana macalorie emhando yepamusoro munyika ine dhefisiti yakazara.
Vanhu vemazuva ano vanofamba zvishoma kudarika vanhu venguva iyoyo, uye zvakasiyana-siyana zvezvigadzirwa zviripo - nyama, huku, hove, miriwo, yakawedzera zvikuru. Zvokudya zvine utano zvakava nyore kusvika, asi tsika yekuzadza dumbu nezviyo nechingwa yakaramba iripo. Bvumiranai, kubvisa hafu yekushumira pasta kubva mundiro haisi kukurudzira, uye kana ukavhenganisa zvigadzirwa, iwe hauzooni kuderedzwa kwechikamu. Ingowedzera mimwe miriwo nemishonga.
Chero zviyo uye nyemba zvinogona kusanganiswa nemiriwo, nyama, huku, mazai, mukaka chizi, uye dzimwe nguva nehove. Kana paine manyuko epuroteni yemhuka uye yemuriwo mune imwe kudya, saka kugaya kwavo kwese kunenge kwakakwirira.
Kana iri yemiriwo ndiro uye saladi, zvese zvinoenderana nemafungiro ako. Inenge miriwo yose inosanganiswa pamwe chete. Uyezve, zvinosanganiswa nemichero nenzungu. Wedzera apuro kana peach kune saladhi, uye iwe uchanzwisisa zvose.
Mazai zvakare chigadzirwa chakasiyana-siyana. Vanogona kuwedzerwa kumashizha uye chero kuzadza kunogona kuwedzerwa kwavari - miriwo, miriwo, howa uye kunyangwe maabriji. Kudya kune hutano inzvimbo huru yekuyedza.
Kuongorora nenyama
Mukugadzirira kwenyama chero ipi, nzira yekugadzirisa, nzira yekugadzirira uye marinade inoita basa rakakosha zvakaenzana. Kana iri nzira yekugadzirisa, ipapo chero nyama kana huku dzinogona kubikwa muchidimbu, zvingatemwa kucheka kana kutochekwa kuita nyama yakagayiwa.
Iyo yekugadzirira nzira inoenderana neyako kuravira zvaunofarira. Nzira huru dzekugadzirira chikafu pane chikafu:
- Kubikira mumvura;
- Kubika muhombodo ine marinade kana muto wakagadzirwa;
- Kubheka pabheka;
- Kugocha mune foil;
- Sleeve kubheka;
- Kubika mune yakasarudzika fomu;
- Inokanya mune isina-tsvimbo pani;
- Blanching;
- Nzira dzakasiyana dzekubika mune multicooker.
Kana iri marinade, inoita chero nyama inonaka uye inonaka. Zvichienderana nenzira yekugadzirira, unogona kuwedzera kuzadza kusina kujairika. Munhu wose anoziva recipe yeKisimusi dhadha nemaapuro. Ndiko kunakirwa kweapuro kunoita kuti shiri inakidze zvisingaite (calorizator). Hapana chinokutadzisa kuwedzera apuro kana michero yakaomeswa kune chicken fillet.
Kutamba nezvinonaka
Kune zvakawanda zvinonhuhwirira nemishonga. Vanopa ndiro kunhuhwirira kwakasiyana uye vane hutano. Semuenzaniso, sinamoni inozivikanwa kuti inobatsira kuchengetedza mazinga eshuga eropa, ginger ine anti-cold properties, uye mavhavha anozivikanwa kuti abvise marwadzo. Kushandisa zvinonhuwira pakudya kwako ndiyo nzira yakanakisa yekusiyanisa kuravira kwako uye kutsigira muviri wako.
Imwe nzira yekuwedzera kunhuhwirira ndeyekugadzira kumba yakaderera-calorie sosi. Hwaro hunogona kuva matomatisi, tomato paste, yoghurt, pasi-fat-fat sour cream, yemiriwo puree, nyama, hove kana mushroom broths.
Iye zvino wagutsikana kuti kurasikirwa nehuremu kunogona kunakidza. Kune izvi, chikafu chiripo mukutya kwako chakakodzera. Chinhu chete chinodikanwa kwauri chishuwo, imwe nguva yemahara uye kuda kuyedza chikafu.