Mapindu 9 azaumoyo a nkhaka (okhala ndi maphikidwe athanzi)

Zamkati

• Momwe mungagwiritsire ntchito nkhaka
• 1. Madzi a nkhaka
• 2. Chinsinsi cha nkhaka
• 3. Madzi omwetsa nkhaka
• 4. Saladi ya nkhaka

Nkhaka ndi ndiwo zamasamba zopatsa thanzi komanso zonenepetsa, chifukwa zimakhala ndi madzi, mchere komanso ma antioxidants, okhala ndi maubwino angapo azaumoyo monga kuchepa thupi, kusungunula thupi komanso magwiridwe antchito amatumbo, komanso kuchepetsa magazi shuga.

Kuphatikiza apo, nkhaka imagwiritsidwa ntchito kutsitsimutsa khungu komanso kuwonetsa khungu, komanso kukhalabe ndi thanzi la tsitsi, ndipo imatha kudyedwa mu masaladi, timadziti kapena pokonza maski nkhope, mwachitsanzo.

Momwe mungagwiritsire ntchito nkhaka

Nkhaka ikhoza kudyedwa yaiwisi, mu timadziti ndi mavitamini kapena itha kudyedwa ngati ma pickle, kukhala njira yosungira chakudya kwa nthawi yayitali. Komabe, si anthu onse omwe amatha kugaya nkhaka moyenera, ndipo njira yabwino yogwiritsira ntchito fiber ndi mavitamini okhala ndi ma calories ochepa ndi kudzera mu dzungu kapena biringanya.

1. Madzi a nkhaka

Kwa anthu ena kumatha kukhala kovuta kugaya ndipo zikatero chidutswa ndi nkhaka zitha kuyikidwa m'madzi ndikumwa masana. Kuphatikiza apo, madzi a nkhaka amathandizira kuthyolitsa thupi, kulisungabe madzi, komanso kupereka ma antioxidants.

Kukonzekera madzi a nkhaka, tikulimbikitsidwa kuyika magalamu 250 a nkhaka mu madzi okwanira 1 litre.

2. Chinsinsi cha nkhaka

Zosakaniza:

• 1/3 chikho cha viniga wa apulo;
• Supuni 1 ya shuga;
• 1/2 supuni ya tiyi ya ginger wonyezimira;
• 1 nkhaka waku Japan.

Kukonzekera mawonekedwe:

Sakanizani shuga, viniga ndi ginger ndikusakaniza mpaka shuga wonse utasungunuka. Onjezani nkhaka zodulidwa mu magawo oonda kwambiri ndi peel ndikusiya kwa maola awiri mufiriji musanatumikire.

3. Madzi omwetsa nkhaka

Zosakaniza:

• Maapulo awiri ndi peel;
• 1 nkhaka yapakatikati;
• 3 timbewu timbewu.

Kukonzekera mawonekedwe:

Chotsani nyembazo m'maapulo ndikumenya zosakaniza zonse mu blender. Imwani ayisikilimu osawonjezera shuga. Onani maphikidwe ena amadzi a nkhaka omwe amakuthandizani kuti muchepetse kunenepa.

4. Saladi ya nkhaka

Zosakaniza:

• Masamba a letesi 4;
• 1/2 paketi ya watercress;
• 1 phwetekere yayikulu;
• 1 dzira lowiritsa;
• 1 nkhaka mu mizere kapena cubes;
• 1 karoti grated;
• Mafuta a azitona, viniga, parsley, mandimu ndi oregano zokometsera.

Kukonzekera mawonekedwe:

Phikani dzira ndikudula masamba, kusakaniza chilichonse ndi zokometsera momwe mungafunire. Kutumikirani mwatsopano poyambira nkhomaliro kapena chakudya chamadzulo. Ngati munthuyo akufuna, atha kuwonjezera nkhuku kapena tuna kuti azidya chakudya chamadzulo.