Zakudya zopatsa thanzi m'malo mwa mkate

Zamkati

• 1. Zipatso
• 2. Frying pan oat mkate
• 3. Tapioca
• 4. Crepioca
• 5. Msuwani
• 6. Yogurt yachilengedwe ndi oats
• 7. Omelet

Njira yabwino yosinthira buledi waku France, wopangidwa ndi ufa woyera, ndi kudya tapioca, crepioca, couscous kapena oat mkate, zomwe ndizabwino, koma ndizothekanso kusinthanitsa mkate wokhazikika ndi zakudya zamapuloteni, monga omelet ndi tchizi, kapena dzira lowiritsa, mwachitsanzo.

Mkate woyera si mdani wa chakudya, koma sikulimbikitsidwa kudya mkate tsiku lililonse, chifukwa ndikofunikira kusintha zakudya. Kuphatikiza apo, mikate yoyera siyambiri yazakudya zolemetsa, chifukwa imakhala ndi chakudya chambiri, chomwe sichimalimbikitsa kukhuta, komanso chomwe chimathandizira kunenepa.

Nazi njira zisanu ndi ziwirizi zosinthira mkate:

1. Zipatso

Monga mkate, zipatso ndizomwe zimayambitsa ma carbohydrate, koma nthawi zambiri zimakhala zochepa kwambiri ndipo zimakhala ndi michere yambiri yomwe imalimbikitsa kuchepa kwa thupi komanso thanzi labwino, monga mavitamini, michere ndi michere.

Chofunikira ndikudya zipatso imodzi yokha pakudya, makamaka pamodzi ndi zakudya zokhala ndi zomanga thupi zambiri, monga mazira, tchizi, nyama ndi ma yogiti. Kuphatikiza kwabwino ndikupanga masamba okazinga ndi dzira ndi tchizi, kuwonjezera tomato ndi oregano kuwonjezera kununkhira ndikugwiritsa ntchito maolivi, batala kapena mafuta a coconut poto.

2. Frying pan oat mkate

Mkate wa oat uli ndi mapuloteni ambiri kuposa mkate wamba ndipo umakhutitsa kwambiri chifukwa umakhalanso ndi ulusi.

Zosakaniza:

• Dzira 1
• 2 col ya oats wabwino wokutidwa
• 1/2 tiyi ya tiyi wa batala
• 1 uzitsine mchere
• mafuta kapena batala kuti mafuta mafuta poto

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira ndi mphanda mpaka yosalala. Onjezerani zowonjezera zina ndikumenyanso bwino. Thirani chisakanizocho mu poto wothira mafuta ndikusiya bulauni mbali zonse. Itha kudzazidwa ndi tchizi, nkhuku, nyama, nsomba ndi ndiwo zamasamba, ndikupangitsa kuti ikhale njira yabwino pachakudya cham'mawa komanso chamadzulo.

Onani mu kanema pansipa njira ina yopangira oat mkate:

3. Tapioca

Monga mkate, tapioca ali ndi chakudya chambiri ndipo munthu ayenera kugwiritsa ntchito pang'ono pozigwiritsa ntchito, chifukwa kuchuluka kwake kumatha kukupangitsani kukhala wonenepa. Kuchepetsa kuchepa ndikudya tapioca 1 patsiku, yomwe imayenera kupangidwa ndi supuni zitatu za chingamu.

Chifukwa ndi chakudya chosunthika, chimatha kuphatikizidwa nthawi iliyonse patsiku, ndipo njira yabwino ndikudzaza ndi zakudya zokhala ndi zomanga thupi zambiri, monga mazira, tchizi, nyama ndi nkhuku. Onani zakudya zomwe zili ndi mapuloteni ambiri.

4. Crepioca

Crepioca ndi chisakanizo cha mkate ndi omelet zomwe zakhala zikugwiritsidwa ntchito kwambiri kuthandizira kuchepa, kuwonjezera pokhala kosavuta komanso mwachangu kupanga:

Zosakaniza:

• Dzira 1
• Supuni 2 za tapioca chingamu (kapena supuni 1 ya chingamu + supuni 1 ya oats).
• 1/2 col wa msuzi wophika
• Kuyika zinthu kuti mulawe
• Uzitsine mchere ndi zonunkhira 1 kuti mulawe

Kukonzekera mawonekedwe:

Mu chidebe chakuya, ikani dzira ndi mphanda mpaka yosalala. Onjezerani chingamu, curd ndi zonunkhira ndikusakanikirana bwino, ndikupangitsa bulauni mbali zonse mu mafuta odzoza poto.

Zinthuzo zimatha kuwonjezeredwa mwachindunji ku mtanda musanapite nazo poto, ndikupangitsa kuti crepe iphulike ngati omelet, kapena imatha kuwonjezeredwa kumapeto, ngati kuphika mkate.

5. Msuwani

Couscous kapena mtanda wa chimanga ndi chakudya chodziwika kuchokera Kumpoto chakum'mawa kwa Brazil, kumakhala kosavuta kupanga komanso kosunthika.Ndiwotakasuka mwachilengedwe, umakhutitsa kwambiri ndipo umaphatikiza bwino mitundu yonse yodzaza, monga nyama, mazira, nkhuku, nyama zouma komanso tchizi zophika.

Pafupifupi supuni 6 za couscous ndizofanana ndi magawo awiri a mkate.

6. Yogurt yachilengedwe ndi oats

Kusinthanitsa mkate wa yogurt wopanda mafuta ndi oats kumathandizira kubweretsa michere yambiri pachakudyacho, kukulitsa kumverera kokhuta ndikukhalanso ndi protein ndi calcium m'thupi.

Kuphatikiza apo, yogurt wachilengedwe amakhala ndi mabakiteriya opindulitsa am'matumbo, kukhala ofunika kubzala maluwa am'mimba, pomwe oats ali ndi inulin, mtundu wa ulusi womwe umagwira ntchito ngati chakudya cha mabakiteriya am'matumbo opindulitsa ku thanzi la thupi. Onani zabwino zonse za oats.

7. Omelet

Kugwiritsa ntchito ma omelets ngati njira yodyera kadzutsa kapena chakudya chamadzulo ndi njira yabwino yochepetsera kumwa kwamahydrate ndikuthandizani kuti muchepetse thupi. Kuphatikiza apo, mazira odzaza nyama, nkhuku kapena ndiwo zamasamba zochokera ku omelet amapanga kuphatikiza kwama protein ambiri omwe amapititsa patsogolo kukhuta pambuyo pa chakudya.

Ngati ndi kotheka, munthu ayenera kusankha kuwonjezera oats kapena ufa wonyezimira pang'ono mu mtanda wa omelet, chifukwa chake umakhala wolimba mu ulusi, womwe umathandizira kuyenda kwamatumbo ndikuletsa njala. Pezani kuti ndi mazira angati omwe mungadye tsiku lililonse osawononga thanzi lanu.

Onaninso vidiyo yotsatirayi ndikuwona momwe mungakonzekerere maphikidwe atatu kuti musadye mkate: