Pangani Chakudya Chamadzulo Chathanzi Mwamsanga

Zamkati

• Onaninso za

Ponena za kuyika chakudya chopatsa thanzi, chokoma patebulo, 90 peresenti ya ntchitoyi ikungolowetsa zakudya m'nyumba, ndipo kwa azimayi otanganidwa, izi zingakhale zovuta kwenikweni. Koma pali yankho: Yesani sitolo imodzi yayikulu ndikunyamula zosakaniza zathanzi zomwe mutha kuzibisa muzakudya zanu kapena mufiriji. Mukamachita mwendo pasadakhale, kupanga chakudya chamadzulo kumakhala kovuta ndipo kumakhala kosangalatsa kotha tsikulo. Ndikudya izi, vuto lanu lalikulu pakudya ndikupeza wina wotsuka mbale!

1. Tuna wodzaza m'madzi

Mu chidebe kapena m'thumba, ndi mafuta osagwiritsa ntchito mafuta ambiri. Dulani pasitala ndikusakanikirana ndi azitona, parsley, capers, ndi mafuta azitona kuti mupange chakudya chamadzulo chosavuta. Kapenanso kuti musinthe bwino saladi ya tuna, ponyani mafuta pang'ono ndi mandimu, minced Granny Smith apulo, ndi uzitsine wa ufa wothira.

2. Nyemba zamzitini

Sungani mitundu yotsika ya sodium organic - yakuda, pinto, nandolo, impso, ndi navy - pamanja. Sambani ndi kutsuka, kenaka onjezerani msuzi, pasitala, saladi wobiriwira, mpunga wofiirira, quinoa, kapena msuwani. Mukhozanso kupanga saladi yofulumira ya nyemba mwa kuphatikiza chitini chimodzi cha nyemba ndi tsabola wodulidwa (mtundu uliwonse), udzu winawake, ndi kuvala kwa Italy.

3. Msuzi wabokosi wamabokosi

Amalawa zatsopano - pafupifupi zokongoletsera - ndipo mwachiwonekere zimakhala zosavuta kuphika nthawi miliyoni. Onjezerani chitini cha nyemba zotsanulidwa ndi kutsukidwa mu supu ndipo mumakhala ndi chakudya chosavuta, chopepuka. Pazakudya zokometsetsa, ponyaninso masamba achisanu.

4. Msuwani wa tirigu

Zomwe simuyenera kukonda pasitala yomwe imangofunika kuthira m'malo mongoyimilira mbaula? Ingowonjezerani 1 1? 2 makapu madzi otentha ku 1 chikho chimodzi chotengera mbale, ndikuphimba ndi mbale kwa mphindi 30. Sinthani kukhala kosi yayikulu pophatikiza nyemba, masamba, ndi mtedza wokazinga. (Mungathe kukonzekera izi pasadakhale-zimakhala mu furiji kwa masiku atatu mu chidebe chopanda mpweya; tenthetsaninso mu microwave.)

5. Sipinachi yachisanu

Dulani mu strainer pansi pa madzi ofunda apampopi. Finyani madzi ndi purée sipinachi ndi nkhuku kapena msuzi wamasamba kuti mupange msuzi wofulumira, kapena sakanizani mu mpunga ndi anyezi wothira ndi crumbled feta cheese. Kuti mukhale ndi mbale yosavuta kwambiri, ikani microwave phukusi la 1-pounds kwa masekondi 60, onjezerani supuni 1?4 ya adyo watsopano, mafuta a azitona, ndi mchere ndi tsabola. Pamwambapa ndi mtedza wina wa paini komanso voilà! - pafupifupi vitamini A ya tsiku limodzi m'mphindi ziwiri zokha.

Onaninso za