Momwe Mungasungire Mosamala Zotsalira: Steak, Chicken, Rice, Pizza ndi Zambiri

Zamkati

• Malangizo Onse
• Nyama yang'ombe
• Njira 1: Oven
• Yankho 2: Mayikirowevu
• Njira 3: Pan
• Njira 4: Thumba Lapulasitiki Lofufuzidwa
• Nkhuku ndi nyama zina zofiira
• Njira 1: Oven
• Yankho 2: Mayikirowevu
• Njira 3: Pan
• Nsomba
• Njira 1: Microwave
• Yankho 2: Oven
• Njira 3: Pan
• Mpunga
• Njira 1: Microwave
• Njira 2: Pan-Steam
• Njira 3: Oven
• Pizza
• Njira 1: Oven
• Njira 2: Pan
• Njira 3: Microwave
• Masamba Okazinga
• Bwezerani kapena Grill
• Casseroles ndi Zakudya Zamphika Wokha
• Njira 1: Microwave
• Yankho 2: Oven
• Njira 3: Pan
• Microwave Itha Kukhala Njira Yabwino Yopezera Zakudya Zamchere
• Mfundo Yofunika Kwambiri
• Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match

Kubwezeretsanso zotsalira sikungopulumutsa nthawi ndi ndalama komanso kumachepetsa kuwononga. Ndi mchitidwe wofunikira mukaphika zakudya zambiri.

Komabe, ngati atenthedwa bwino, zotsalira zimatha kuyambitsa poyizoni wazakudya - zomwe zitha kusokoneza thanzi lanu.

Akuyerekeza kuti m'modzi mwa anthu 6 aku America amalandira poyizoni wazakudya chaka chilichonse - ndipo 128,000 mwa awa amagonekedwa mchipatala. Zikakhala zovuta kwambiri, poyizoni wazakudya zitha kupha ().

Kuphatikiza apo, njira zina zothetsera kutentha zimatha kupangitsa zina zotsalira kukhala zosasangalatsa kudya.

Nkhaniyi imapereka malangizo otetezera zotsalira zomwe zili zotetezeka komanso zokoma.

Malangizo Onse

Mukatenthetsanso zotsalira, kusamalira moyenera ndikofunikira pa thanzi lanu komanso kukoma kwa chakudya chanu.

Nazi zomwe muyenera kuchita (2, 3, 4):

• Zozizira zotsalira mwachangu (mkati mwa maola awiri), sungani mu furiji ndikudya pasanathe masiku 3-4.
• Kapenanso, imbani zotsala kwa miyezi 3-4. Pambuyo pake, amaonedwa kuti ndi otetezeka kudya - koma mawonekedwe ndi kununkhira zitha kusokonekera.
• Zotsalira zozizira ziyenera kuchotsedwa bwino musanatenthe powasamutsira ku furiji yanu kapena kugwiritsa ntchito kolowera pa microwave yanu. Kamodzi defrosted, refrigerate ndi kudya mwa masiku 3-4.
• Ndikwabwino kuyambiranso zotsalira zotsalira pang'ono pogwiritsa ntchito poto, mayikirowevu kapena uvuni. Komabe, kuyambiranso kumatenga nthawi yayitali ngati chakudyacho sichinagwedezeke.
• Bweretsani zotsalira mpaka kutentha kotentha konse - akuyenera kufikira ndikusunga 165 ° F (70 ° C) kwa mphindi ziwiri. Onetsetsani chakudya mukamayesetsanso kuti muzitha kutentha, makamaka mukamagwiritsa ntchito microwave.
• Osabwereza zotsalira kangapo.
• Musabwezeretse zotsalira zomwe zidasinthidwa kale.
• Gwiritsani ntchito zotsalira zomwe mwasungira nthawi yomweyo.

Onetsetsani kuti zotsala zanu zakhazikika mwachangu, zimazizira mufiriji ndikudya masiku angapo kapena kuzizira kwa miyezi ingapo. Ayenera kutenthetsedwa bwino - ngakhale osawotenthe kapena kuzizira kangapo.

Nyama yang'ombe

Madandaulo omwe amapezeka kwambiri ndi nyama yothira moto amaumitsa, mphira kapena nyama yopanda pake. Komabe, njira zina zothetsera kutentha zimasungabe kukoma ndi chinyezi.

Kumbukirani kuti nyama yotsala imakonda kulawa ikatenthedwa kuchokera m'chipinda chotentha - choncho siyani kunja kwa furiji kwa mphindi 10 musanatenthe.

Njira 1: Oven

Ngati muli ndi nthawi yopuma, iyi ndi njira yabwino kwambiri yobwezeretsanso steak kuti ikhale yosalala komanso yosangalatsa.

1. Ikani uvuni wanu ku 250 ° F (120 ° C).
2. Ikani steak pazitsulo zama waya mkati mwa thireyi yophika. Izi zimapangitsa nyama kuphika bwino mbali zonse.
3. Uvuni ukakonzedweratu, ikani steak mkati ndikuphika kwa mphindi pafupifupi 20-30, ndikuwona pafupipafupi. Kutengera kukula kwa steak, nthawi zophika zimasiyana.
4. Steak idzakhala yokonzeka kamodzi kotentha (100-110 ° F kapena 37-43 ° C) - koma osati kutentha kwambiri - pakati.
5. Kutumikira ndi msuzi kapena msuzi wa steak. Kapenanso, fufuzani mbali iliyonse ya steak mu poto ndi batala kapena mafuta kuti mukhale osalala.

Yankho 2: Mayikirowevu

Iyi ndiye njira yabwino kwambiri ngati mungafupikitse nthawi. Ma microwave nthawi zambiri amauma, koma izi zitha kupewedwa ndi njira zochepa:

1. Ikani steak mu mbale yosakanikirana.
2. Dulani msuzi wa nyama yankhuku kapena nyama pamwamba pa steak ndikuwonjezera mafuta kapena batala.
3. Phimbani mbale yosunthika.
4. Kuphika pa kutentha kwapakati, kutembenuza steak masekondi 30 aliwonse mpaka kutentha koma osati kotentha kwambiri. Izi sizitenga nthawi yayitali kuposa mphindi zochepa.

Njira 3: Pan

Imeneyi ndi njira ina yofulumira yotenthetsera steak kuti ikhale yosalala bwino.

1. Onjezerani msuzi wamphongo kapena nyemba pamoto.
2. Kutenthetsani msuzi kapena nyemba mpaka zitayima, koma musalole kuti ziwire.
3. Kenaka, onjezerani nyamayo ndi kuwutenthetsa kufikira mutenthe. Izi zimangotenga mphindi imodzi kapena ziwiri.

Njira 4: Thumba Lapulasitiki Lofufuzidwa

Njirayi ndiyabwino kusunga steak lonyowa komanso lowuma. Ngakhale sizitenga nthawi yayitali ngati uvuni, nthawi yophika ndiyotalikirapo kuposa mayikirowevu kapena poto. Sizigwira ntchito bwino ngati muli ndi steak yopitilira imodzi kuti mubwereze.

1. Ikani steak mu thumba la pulasitiki lomwe lingagulitsidwenso loyenera kutenthetsa komanso lopanda mankhwala owopsa ngati BPA.
2. Onjezerani zosakaniza ndi zokometsera zomwe mumakonda m'thumba, monga adyo ndi anyezi odulidwa.
3. Onetsetsani kuti mpweya wonse watulutsidwa mchikwama. Sindikiza mwamphamvu.
4. Ikani thumba losindikizidwa mu kapu yodzaza ndi madzi otentha ndi kutentha mpaka nyama itenthe. Izi zimatenga mphindi 4-8 kutengera makulidwe.
5. Mukaphika, mutha kupatsa steak kusaka mwachangu mu poto ngati mukufuna.

Ngati muli ndi nthawi, njira yabwino kwambiri yothetsera nyama yang'ombe kuti mulawe ndi kapangidwe kake ndi mu uvuni. Komabe, microwaving in gravy kapena msuzi ndi wachangu ndipo amatha kuyisungabe yonyowa. Muthanso kuphika poto - wopanda kapena thumba la pulasitiki.

Nkhuku ndi nyama zina zofiira

Kuchepetsa nkhuku ndi nyama zina zofiira nthawi zambiri kumabweretsa chakudya chouma. Nthawi zambiri, nyama imathanso kutenthetsedwa pogwiritsa ntchito njira yofananira yomwe idaphikidwa.

Ndikothekabe kutenthetsanso nkhuku ndi nyama yofiira ina bwinobwino popanda kuyanika chakudya chanu.

Njira 1: Oven

Njirayi imatenga nthawi yambiri koma ndiyo njira yabwino kwambiri yotsalira yonyowa, yokoma.

1. Ikani uvuni wanu ku 250 ° F (120 ° C).
2. Onjezani nyama pa thireyi yophika, kenako mafuta kapena batala. Phimbani ndi zojambulazo zotayidwa kuti zisaume.
3. Njirayi imatenga pafupifupi mphindi 10-15. Komabe, kutalika kwa nthawi kumadalira mtundu ndi kuchuluka kwa nyama.
4. Kumbukirani kuti muwone ngati nyamayo imayesetsedwanso bwino musanatumikire.

Yankho 2: Mayikirowevu

Kuchepetsa nyama mu microwave ndiye njira yachangu kwambiri. Komabe, kuyambiranso chilichonse kuposa mphindi zochepa kumabweretsa chakudya chouma.

1. Ikani nyamayo m'mbale yosungunuka.
2. Onjezerani madzi pang'ono, msuzi kapena mafuta munyama ndikuphimba ndi chivindikiro chotetezera ma microwave.
3. Mayikirowevu kutentha kwapakatikati malinga bola ngati chakudya chikuphika mofanana komanso mosaphika.

Njira 3: Pan

Ngakhale kuti ndi njira yocheperako, nkhuku ndi nyama zina zimatha kutenthetsedwa pa stovetop. Muyenera kutentha pang'ono kuti musamamwe mopitirira muyeso. Ngati mulibe microwave kapena mulibe nthawi, iyi ndi njira yabwino.

1. Onjezerani mafuta kapena batala poto.
2. Ikani nyama mu poto, kuphimba ndi kutentha pamalo ochepetsetsa.
3. Tembenuzani nyama kupitirira theka kuti muwonetsetse kuti yophika mofanana.

Njirayi imatenga pafupifupi mphindi 5 koma zimatengera mtundu ndi kuchuluka kwa nyama.

Nkhuku ndi nyama zina zofiira zimathanso kutenthetsedwa ndi zida zomwezo zomwe ankaphika. Ngakhale uvuni umasunga chinyezi kwambiri, ma microwave ndi achangu kwambiri. Pan-frying ndichosankha mwachangu.

Nsomba

Nsomba zimatha kutenthetsedwa chimodzimodzi ndi nyama. Komabe, makulidwe a filet amakhudza kwambiri kukoma konse. Kudulidwa kwa nsomba zochulukirapo - monga ma steak a saumoni - kumasunga kapangidwe kake ndi kununkhira bwino kuposa koyonda kwambiri.

Njira 1: Microwave

Iyi ndi njira yabwino ngati mulibe nthawi yokwanira ndipo nsomba sizimenyedwa kapena kumenyedwa. Kumbukirani kuti njirayi nthawi zambiri imapangitsa fungo la nsomba mukhitchini yanu.

1. Fukani madzi kapena mafuta pa nsombazo musanaziike m'mbale yosungunuka.
2. Phimbani mbale ndikuwotcha pamphamvu yaying'ono mpaka sing'anga kwa masekondi 20-30 nthawi imodzi, kuwunika pafupipafupi mpaka nsomba zatha koma osaziletsa.
3. Flip filet pafupipafupi kuti muwonetsetse kutentha.

Yankho 2: Oven

Imeneyi ndi njira yabwino yosungira chinyezi ndi kukoma. Komabe, pamafunika nthawi yochulukirapo.

1. Ikani uvuni wanu ku 250 ° F (120 ° C).
2. Pokhapokha ngati nsomba ziwombedwa kapena kumenyedwa, kukulunga mu zojambulazo ndikuyikapo thireyi yophika.
3. Kuphika kwa mphindi 15-20 kapena mpaka pakatikati pakatentha kwambiri.

Njira 3: Pan

Nsomba zowotcha, zophika komanso zophika zimawotchera bwino zikatenthedwa kapena zitenthedwa poto.

Kutentha:

1. Onjezerani mafuta kapena batala poto.
2. Ikani pamoto wotsika pang'ono. Onjezani nsomba.
3. Phimbani poto ndi chivindikiro ndikuyang'ana mphindi zochepa, kutembenuka pafupipafupi.

Kutentha:

1. Mangani nsomba momasuka mu zojambulazo.
2. Ikani pamoto kapena poyikapo madzi otentha poto wokutira.
3. Nthunzi kwa mphindi 4-5 kapena mpaka nsombayo yaphikidwa bwino.

Nsomba zimatenthetsako bwino mu uvuni, makamaka ngati zaphikidwa kapena kumenyedwa. Nsomba zowotchera, zokazinga komanso zophika zimawotchera bwino poto. Kusungunula ma microwave, kumbali ina, ndikofulumira - koma kumapangitsa nsomba zowotchera kapena zomenyedwa kukhala zopanda pake.

Mpunga

Mpunga - makamaka mpunga wotenthedwa - umakhala pachiwopsezo cha poyizoni wazakudya ngati sukusamalidwa kapena kutenthetsedwa bwino.

Mpunga wosaphika ungakhale ndi ma spores a Bacillus cereus mabakiteriya, omwe angayambitse chakudya poyizoni. Mitengo imeneyi imakhala yosagwira kutentha ndipo nthawi zambiri imapulumuka kuphika.

Ngakhale kuli bwino kubweretsanso mpunga, osatero ayi ngati wasiyidwa kunja kutentha kwa nthawi yayitali.

Ndibwino kuti mupatse mpunga mukangophika, kenako muziziziritsa ola limodzi ndikuziika mufiriji kwa masiku opitilira musanatenthe.

Pansipa pali njira zina zabwino zobwezeretsanso mpunga.

Njira 1: Microwave

Ngati mukusowa nthawi, iyi ndi njira yachangu komanso yosavuta kwambiri yobwezeretsanso mpunga.

1. Onjezerani mpunga ku mbale yosakanikirana ndi kuwaza madzi.
2. Ngati mpunga wakakamira limodzi, uwuthyole ndi mphanda.
3. Phimbani mbale ndi chivindikiro choyenera kapena chopukutira chonyowa ndi kuphika pamoto mpaka mutenthe. Izi nthawi zambiri zimatenga mphindi 1-2 pagawo lililonse.

Njira 2: Pan-Steam

Njirayi imafuna nthawi yochulukirapo kuposa microwave koma ikufulumira.

1. Onjezerani mpunga ndikuwaza madzi mu poto.
2. Ngati mpunga wakakamira limodzi, uwuthyole ndi mphanda.
3. Phimbani poto ndi chivindikiro choyenera ndikuphika pamoto wochepa.
4. Onetsetsani mpunga nthawi zonse mpaka kutentha.

Njira 3: Oven

Ngakhale zimatenga nthawi yochulukirapo, kutenthetsanso mpunga mu uvuni ndi njira ina yabwino ngati ma microwave sagwira ntchito.

1. Ikani mpunga mu mbale yotentha ndi uvuni pambali pamadzi.
2. Kuwonjezera batala kapena mafuta kumatha kupewa kumamatira komanso kuwonjezera kununkhira.
3. Dulani mpunga ndi mphanda ngati wakakamira limodzi.
4. Phimbani ndi chivindikiro kapena zojambulazo.
5. Kuphika pa 300 ° F (150 ° C) mpaka kutentha - nthawi zambiri mphindi 15-20.

Mpunga uyenera kuzirala mwachangu mukaphika komanso mufiriji pasanathe masiku angapo musanatenthe. Ngakhale njira yabwino yotenthetsera mpunga ili mu microwave, uvuni kapena stovetop ndizo njira zabwino.

Pizza

Nthawi zambiri, pizza ikachulukanso imabweretsa chisokonezo, chosasangalatsa. Nazi njira zowotchera pizza mosadukiza kotero ndizokomabe komanso zonunkhira.

Njira 1: Oven

Apanso, njirayi imatenga nthawi yambiri. Komabe, mukutsimikiziridwa kuti muli ndi pizza wotentha komanso wosalala.

1. Ikani uvuni wanu ku 375 ° F (190 ° C).
2. Lembani thireyi lophika ndi zojambulazo ndikuyiyika mu uvuni kwa mphindi zochepa kuti mulitenthe.
3. Mosamala ikani pizza pa thireyi yotentha yophika.
4. Kuphika kwa mphindi pafupifupi 10, kuwunika nthawi ndi nthawi kuti muwonetsetse kuti sakutentha.

Njira 2: Pan

Njirayi imafulumira pang'ono kuposa uvuni. Ngati mukumvetsa bwino, muyenera kukhala ndi maziko osungunuka komanso kusungunuka kwa tchizi.

1. Ikani poto yopanda ndodo pamoto wapakati.
2. Ikani pizza yotsala mu poto ndikuutenthe kwa mphindi ziwiri.
3. Onjezerani madontho angapo amadzi pansi pa poto - osati pa pizza yomwe.
4. Ikani chivindikirocho ndikuwotcha pizza kwa mphindi 2-3 mpaka tchizi usungunuke ndipo pansi pake pali crispy.

Njira 3: Microwave

Ngakhale iyi ndiyo njira yachangu komanso yosavuta kwambiri yochezera pizza, kagawo kanu kamene kamatsalira kamakhala kosasamala komanso kopanda mphira. Ngati mungasankhe njirayi, nayi malangizo ena oti musinthe zotsatira zake pang'ono.

1. Ikani chopukutira pepala pakati pa pizza ndi mbale.
2. Kutenthetsa pamagetsi apakati kwa mphindi imodzi.

Pizza wa Leftover amasinthidwa bwino mu uvuni kapena poto kuti awonongeke. Kusunga ma microwave ndiye njira yachangu kwambiri - koma nthawi zambiri kumabweretsa chakudya chotsitsimula.

Masamba Okazinga

Chida chabwino kwambiri pakubwezeretsanso masamba owotchera ndi broiler kapena grill wapamwamba mu uvuni wanu. Mwanjira iyi, nyama zamtchire zimasunganso kukoma ndi kapangidwe kake.

Bwezerani kapena Grill

1. Tembenuzani broiler pamwamba kapena grill pakatikati-lalitali kwa mphindi zochepa kuti muwutenthe.
2. Ikani masamba otsala papepala lophika. Palibe kufunika mafuta.
3. Ikani tebulo pansi pa grill kwa mphindi 1-3 musanatembenuzire masamba ndikubwereza kwa mphindi zitatu kapena zitatu.

Pofuna kusunga masamba okazinga ndi okoma, asungunuke pansi pa grill kapena pamwamba pa broiler. Asandutseni pakati ngakhale kuphika.

Casseroles ndi Zakudya Zamphika Wokha

Zakudya za Casseroles ndi mphika umodzi - monga kusungunula, kukazinga-kukazinga kapena nyama zotentha - ndizosavuta kupanga ndipo ndizabwino pophika batch. Ndiosavuta kuyambiranso.

Njira 1: Microwave

Imeneyi ndi njira yofulumira komanso yosavuta yothetsera casserole yanu yotsala kapena mbale imodzi.

1. Ikani chakudyacho m'mbale yosungunuka, yoyala pang'ono pang'ono ngati zingatheke.
2. Phimbani ndi chopukutira pepala chonyowa pang'ono kapena kuwaza madzi kuti musamaume.
3. Kutenthetsa ngati kuli koyenera. Mungafune kuyika ma microwave mbale payokha chifukwa zakudya zosiyanasiyana zimaphika mosiyanasiyana. Mwachitsanzo, nyama imatenga nthawi yayitali kuti ibwerere poyerekeza ndi masamba.
4. Onetsetsani kuti mumakonda kusonkhezera mbale yanu ngakhale kutentha.

Yankho 2: Oven

Njirayi ndi yabwino kwambiri kwa casseroles koma osati yayikulu pachinthu chilichonse chokazinga, chosakanizidwa kapena chotenthedwa.

1. Kutenthe uvuni ku 200-250 ° F (90-120 ° C).
2. Ikani zotsala mu mbale yotetezedwa ndi uvuni ndikuphimba ndi zojambulazo za aluminium kuti musunge chinyezi.
3. Kuchepetsa nthawi kumasiyanasiyana kutengera zotsalira.

Njira 3: Pan

Kuphika pan kumathandiza kwambiri masamba okazinga kapena osungunuka.

1. Onjezerani mafuta poto.
2. Gwiritsani ntchito kutsika mpaka kutentha kwapakati kuti mupewe kuphika.
3. Onjezani zotsalira ndikugwedeza kawirikawiri.

Casseroles ndi mbale imodzi ya mphika ndizosavuta kupanga ndikubwezeretsanso. Ngakhale microwaving ndiyosavuta komanso yosavuta, uvuni umagwira ntchito bwino kwa casseroles ndi mapeni azamasamba okazinga kapena osungunuka.

Microwave Itha Kukhala Njira Yabwino Yopezera Zakudya Zamchere

Kuphika ndi kutenthetsanso chakudya kumatha kupangitsa kugaya kugaya bwino, kumawonjezera kupezeka kwa ma antioxidants ena ndikupha mabakiteriya omwe atha kukhala owopsa (5, 6).

Komabe, choyipa ndichakuti kutayika kwa michere ndi gawo la njira iliyonse yobwezeretsanso.

Njira zomwe zimawonetsera zakudya kukhala zamadzimadzi komanso / kapena kutentha kwambiri kwakanthawi kochepa zimatha kubweretsa kuchepa kwakukulu kwa michere.

Chifukwa ma microwave nthawi zambiri samakhala ndi nthawi yocheperako yamadzi komanso yocheperako, kutanthauza kuti kutenthedwa pang'ono kutentha, imadziwika kuti ndiyo njira yabwino kwambiri yobwezeretsanso zakudya (,).

Mwachitsanzo, kuphika kwa uvuni kwa nthawi yayitali kumatha kubweretsa kuchepa kwakukulu kwa michere kuposa ma microwave.

Microwave imachepetsa zakudya zina, makamaka mavitamini ena monga B ndi C. M'malo mwake, pafupifupi 20-30% ya vitamini C kuchokera masamba obiriwira amatayika panthawi yama microwaving (9).

Komabe, izi ndizocheperako kuposa njira zina zophika, monga kuwira - zomwe zimatha kuchepa ndi 95% vitamini C kutengera nthawi yophika ndi mtundu wa masamba (10).

Kuphatikiza apo, microwaving ndiyo njira yabwino kwambiri yosungira antioxidant zochitika m'mitundu ingapo ().

Njira zonse zobwezeretsanso zimapangitsa kuti michere iwonongeke. Komabe, nthawi yophika mwachangu komanso kuchepa kwamadzi kumatanthauza kuti microwaving ndiye njira yabwino yosungira michere.

Mfundo Yofunika Kwambiri

Zotsalira ndizotetezeka komanso zosavuta mukazigwiritsa ntchito moyenera.

Mutha kudya zotsalira zambiri ngati mumakonda kuphika kapena kuphika.

Kuonetsetsa kuti zotsalira zakhazikika msanga, zasungidwa moyenera ndikutenthetsedwa bwino zikutanthauza kuti mutha kuzisangalala osawopa kudwala.

Nthawi zambiri, zotsalira zimalawa bwino mukazitsitsimutsa momwemo zophikidwa.

Ngakhale ma microwaving amasunga michere yambiri, mwina sikungakhale njira yabwino kwambiri yobwezeretsanso.

Ndi malangizowa, mutha kusangalala ndi chakudya chachiwiri mosadukiza.

Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match