10-Minute (Max!) Zakudya Zakudya Zam'chitini & Zouma / Zaphukusi

Zamkati

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Kodi muli ndi kutsegula? Muli ndi chilichonse chomwe mungafune kuti mupange ndalama mwachangu komanso zathanzi! Mosiyana ndi zomwe anthu ambiri amakhulupirira, masamba am'chitini amatha kukhala opatsa thanzi ngati (ngati osaposa) anzawo atsopano. Kuphatikizanso zakudya zamzitini zimasinthidwa mukangomaliza kukolola, ndiye kuti ndi michere yochepa kwambiri yomwe imasowa. Kumbali inayi, zokolola zatsopano zomwe zimakhala pamasitolo akuluakulu kwa kanthawi zimatha kutaya zakudya zambiri.

Ngati mukuyang'ana momwe mumadyera ndi sodium, tsukani zonse zamzitini (nyemba, masamba) musanagwiritse ntchito - mutha kutsuka mchere wambiri. Ngakhale bwino, yambani ndi zakudya zamzitini zochepetsedwa ndi sodium.

Zowuma, zopakidwa monga tirigu wopakidwa kale, pasitala, buledi ndi ma pitas zimapangitsa kukonzekera chakudya mwachangu komanso kosavuta, pomwe zokometsera zachilendo ndi mafuta okometsera amasintha zakudya wamba kukhala zakudya zokoma zamitundu.

Ngakhale zambiri zamzitini komanso zowuma, zopakidwa ndizodyera zokha, mutha kuzigwiritsanso ntchito kuwonjezera kununkhira, michere ndi kapangidwe kazinthu zonse kuyambira ma omelets ndi masangweji mpaka msuzi ndi mphodza. Nawa maphikidwe awiri okhathamira, odzaza ndi otsika omwe amapita kuchokera kachitini kukafika mphindi 10 kapena zochepa, kuphatikiza mndandanda wazogula pazonse zomwe mukufuna kuti mupange.

Mndandanda wazogulitsa zamaphikidwe azazitini ndi zowuma / zamatumba

Pasitala Wothamanga Kwambiri ndi Msuzi wa Nyemba

Katundu wamzitini / wophika mwachangu wampukutu wowuma

- Zitini 5 (14.5-ounce) msuzi wa nkhuku wopanda sodium, wopanda mafuta

- 15-ounce amatha kudula nyemba zobiriwira

- 11-ounce akhoza chimanga choyera

- 15-ounce amatha nyemba zakuda kapena zoyera

- 2 (6-ounce) zitini nkhuku (Zowonjezera)

- Zitini ziwiri (6-ounce) zitini zazing'ono (Booster)

- 16-ounce bokosi zilembo pasitala (kapena pasitala yaying'ono iliyonse)

Chimandarini Orange ndi Chinanazi Parfait

Mnjira yazakudya zozizira

- 7-ounce amatha kukwapula kopanda mafuta

- Chidebe cha 8-ounce chidebe chotsika cha yogurt yamafuta -- kukoma kulikonse (Chilimbikitso)

Katundu wamzitini / wophika mwachangu wampukutu wowuma

- zitini 2 (11-ounce) malalanje a mandarin

- 2 (8-ounce) zitini za chinanazi mu madzi

- 8-ounce akhoza chiponde

- 12-ounce mtsuko wa tirigu nyongolosi * (Zowonjezera)

(Chidziwitso: Chifukwa chakuti malo ogulitsira amasiyana mosiyanasiyana malinga ndi kapangidwe ndi malonda, mindandanda yazogulitsa zomwe zapezeka munkhaniyi zimangokhala zowongolera.)

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