Msuzi wa dzirawa ndi osavuta kukonzekera ndi kupanga masangweji ambiri pa mkate wodulidwa, mabasiketi, kapena mabasiketi. Onjezerani phwetekere ndi magawo enaake ku sandwich kuti mudye chakudya chamasana.
Msuzi wa dzira angaperekedwe pa masamba a letesi. Onjezerani phwetekere ndi magawo a avocado okoma kapena musamalire saladi ndi supu kapena saladi yosokera.
Maphikidwe ofanana
Mayi Wophika Ndi Chives
Mazira Opotoka Kum'mwera
Chimene Mufuna
- Mazira akulu atatu
- 1/4 chikho chokoma chodetsedwa
- 1 anyezi obiriwira, odulidwa, kapena supuni kapena awiri a finely akanadulidwa wofiira anyezi
- Supuni 3 mpaka 4 mayonesi, kapena kulawa
- 1/4 supuni ya supuni mchere, kapena kulawa
- dshani tsabola watsopano
Momwe Mungapangire Izo
- Ikani mazira mu saucepan ndikuphimba ndi madzi ozizira. Ikani poto pamwamba pa kutentha kwakukulu ndikubweretsa madzi ku chithupsa. Chotsani poto kuchokera kutentha, ikani chivindikiro pa poto, ndipo mazirawo ayime kwa mphindi 15. Chotsani chivindikiro ndi kuthamanga madzi ozizira pa mazira mpaka atakhala ozizira mokwanira.
- Pamene mazira akadali ofunda pang'ono, perekani. Gwirani mapeto kumtunda kuti musokoneze kenako muwapindule mofatsa kuti muthe ponseponse. Yambani kuyang'ana pamapeto.
- Ikani mazira mu mbale yosambira ndi kuwaza bwino.
- Sakanizani mazira odulidwa ndi akanadulidwa udzu winawake ndi wobiriwira anyezi, ngati mukugwiritsa ntchito. Onjezerani supuni 2 za mayonesi ndikugwirizana bwino. Onjezerani mayonesi ambiri, monga mukufunika kuti musamalire. Onetsetsani mchere komanso tsabola watsopano wakuda kuti mulawe.
Malangizo ndi Kusiyanasiyana
- Bwezerani anyezi wobiriwira ndi supuni 1 mpaka 2 ya anyezi okometsetsa bwino, anyezi a chikasu, kapena anyezi wofiira.
- Bwezerani anyezi odulidwa ndi udzu winawake ndi supuni ziwiri za azitona zabwino zokometsetsa ndi supuni 1 mpaka 2 ya mchere wothira dzuwa (wothira mafuta).
- Posavuta kuyang'ana, gwiritsani ntchito mazira omwe ali pafupi ndi sabata imodzi. Mazira atsopano kwambiri angakhale ovuta kufota.
- Mazira ophika ovuta amawunikira mwamsanga akangokhala okonzeka mokwanira. Dulani dzira pa kompyuta kuti mutulutse chipolopolo ndikuyamba kuyang'ana pamapeto.
- Mazira ophika ophika mu chipolopolo akhoza kusungidwa firiji kwa sabata imodzi. Mazira ophika kwambiri amagwiritsidwa bwino ntchito tsiku lomwelo.
- Gwiritsani ntchito saladi ya dzira pamabisiketi azing'ono. Zakudya za kirimu ndi ma biscuitomu a chifuwa angakhale abwino kwa saladi ya saladi masangweji.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 170 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 231 mg |
| Sodium | 314 mg |
| Zakudya | 1 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 8 g |