Kodi kudya dzira tsiku lililonse kumakuwonongerani thanzi lanu?

Zamkati

• Ndingadye mazira angati patsiku?
• Momwe mungakonzekerere mazira munjira yathanzi
• 1. Kuphika mu microwave
• 2. Pangani dzira
• 3. Dzira mwachangu ndi madzi
• 4. Dzira farofa
• 5. Mazira omelet
• Dzira yakuda imawonjezera chiopsezo chotenga matenda m'mimba?
• Yesani kuti muwone ngati dzira liri labwino

Kudya dzira tsiku lililonse sikulibe vuto pa thanzi lanu bola ngati kungaphatikizidwe pazakudya zabwino komanso zosiyanasiyana, ndipo kumatha kubweretsa zabwino zingapo mthupi, monga kuthandizira kuwongolera mafuta m'thupi, kukonda kupindika kwa minofu kapena kupewa matenda amaso, mwachitsanzo.

Dzira ladziwika kuti ndi loipa chifukwa cha thanzi lanu chifukwa yolk yake imakhala ndi cholesterol yambiri, koma kafukufuku akuwonetsa kuti cholesterol yomwe ilipo muzakudya zachilengedwe imakhala pachiwopsezo chochepa choyipa pa thanzi lanu. Pankhani ya zakudya zopakidwa pali kusalinganika komanso kuchepa kwa mafuta m'thupi, monga momwe zimakhalira ndi nyama yankhumba, soseji, nyama, soseji, ma cookie odzaza ndi zakudya zachangu.

Chifukwa chake, choyenera ndikuphika dzira m'njira yachilengedwe kwambiri, ndi madzi, mwachitsanzo, kupewa kugwiritsa ntchito mafuta osinthidwa monga mafuta kapena batala.

Ndingadye mazira angati patsiku?

Kafukufuku samawonetsa mgwirizano pamazira omwe amaloledwa patsiku, koma kudya pafupifupi 1 mpaka 2 magawo patsiku ndibwino kwa anthu athanzi, malinga ndi American Heart Association. Pankhani ya anthu omwe ali ndi matenda ashuga komanso mavuto amtima, choyenera ndikuti kumwa kumakhala kokwanira 1 pa tsiku. Nthawi zonse, ndikofunikira kuti dzira ndi gawo la chakudya choyenera, kuti athe kukhala ndi mafuta okwanira a cholesterol komanso magazi m'magazi.

Ngakhale dzira ndi chakudya chopatsa thanzi, lilinso ndi zopatsa mphamvu, chifukwa chake, iwo omwe ali ndi zakudya zoletsedwa kuti achepetse thupi ayenera kudya dzira pang'ono. Onetsetsani tebulo la dzira ndi ubwino wake.

Fotokozerani kukayika pakudya mazira ndi cholesterol muvidiyo yotsatirayi:

Momwe mungakonzekerere mazira munjira yathanzi

Zina mwa njira zabwino zokonzera dzira ndikupeza zabwino za chakudya ichi ndi monga:

1. Kuphika mu microwave

Chinsinsi chosavuta ndikuthandizira ndikukonzekera dzira mu microwave, chifukwa silitenga mafuta. Kuti muchite izi, muyenera kutentha mbale yayikulu mu microwave kwa mphindi imodzi, tsegulani dzira mu mbale, nyengo ndi kuboola yolk, kuti isaphulike. Kenako, ikani zonse mu microwave kwa mphindi ina.

2. Pangani dzira

Kuti mupange mtundu wa poche, ikani mphika wamadzi wiritsani ndipo thovu loyamba likayamba, sungani madzi ndi supuni, nthawi zonse mutatembenukira mbali yomweyo. Kenako, dziralo liyenera kuthyoledwa poto, kulola dzira kuphika chonchi kwa mphindi pafupifupi 7.

Pomaliza, chotsani mothandizidwa ndi supuni yokhotakhota, kulola madzi kukhetsa musanayike pa mbale kuti atumikire.

3. Dzira mwachangu ndi madzi

Kuti mupewe kugwiritsa ntchito mafuta, ikani dzira poto wowotcha wosasunthika bwino, onjezerani supuni imodzi yamadzi ndikuphimba poto kuti dzira liphike ndi nthunzi.

4. Dzira farofa

Pa dzira lililonse, supuni 4 za ufa wa manioc, supuni 1 ya anyezi wodulidwa ndi theka supuni ya mafuta, batala kapena margarine ayenera kugwiritsidwa ntchito. Muyenera kuvala anyezi mu batala, onjezerani dzira ndipo likatsala pang'ono kuphika, onjezerani ufa pang'ono ndi pang'ono.

5. Mazira omelet

Kwa iwo omwe sangadye mazira a dzira mopitilira muyeso, choyenera ndikupanga dzira loyera la omelet.

Zosakaniza:

• 3 mazira azungu;
• Supuni 1 yamadzi kapena mkaka;
• 1 chikho cha masamba ophika (tomato, kaloti, broccoli);
• ¼ chikho cha tiyi wa tchizi kanyumba kapena ricotta;
• Mchere ndi tsabola wakuda kuti mulawe.

Kukonzekera akafuna

Mu mbale, sakanizani azungu azungu, mkaka ndi zonunkhira. Ikani mu preheated skillet ndikuphika kwa mphindi ziwiri. Onjezerani zakudya zamasamba ndi tchizi, kapena zinthu monga mukufunira, muziphike mpaka tchizi usungunuke.

Dzira yakuda imawonjezera chiopsezo chotenga matenda m'mimba?

Mazira aiwisi kapena osaphika akhoza kukhala ndi mabakiteriya Salmonella sp., zomwe zimayambitsa malungo, kusanza ndi kutsekula m'mimba, zomwe zimakhala zowopsa kwambiri kwa ana. Chifukwa chake, munthu ayenera kupewa kumwa mosowa komanso zinthu zomwe zimakhala ndi mazira osaphika monga zosakaniza, mayonesi, toppings ndi kudzaza keke.

Yesani kuti muwone ngati dzira liri labwino

Njira yabwino yodziwira ngati dziralo likadali labwino kudya ndi kuyika dziralo likadali lolimba mu kapu yamadzi. Ngati ikuyandama ndi chifukwa chakuti imakhala ndi mpweya wambiri mkati, ndipo chifukwa chake ndi yakale kapena yowonongeka ndipo sayenera kudyedwa. Chofunikira ndikudya dzira lokha lomwe lili pansi pa galasi kapena pakati pamadzi.

Mazira okhala ndi chipolopolo choyera kapena chofiirira amabweretsa zabwino zofananira, ndikofunikira panthawi yogula kuti muwone kokha chipolopolocho, chomwe chiyenera kukhala choyera, matte komanso chopanda ming'alu. Panthawi yokonzekera, dzira loyera liyenera kukhala lolimba komanso lowoneka bwino komanso yolk yolimba komanso yolimba, osagwa chipolopolo chitasweka.

Ndikofunikanso kukumbukira kuti mazira amayenera kusungidwa mufiriji, makamaka mkati, popeza khomo la glacier limasinthasintha kutentha, komwe kumawononga chisamaliro cha chakudyachi.