Pangani chisakanizo chanu cha mpunga kuti mukhale nacho nthawi zonse. Mukhoza kuyendetsa zonunkhira ndi zitsamba zomwe mumagwiritsa ntchito, komanso kuyendetsa sodium zokhutira, zomwe sizikuwonekera m'magulu ogulidwa.
Mukhoza kugwiritsa ntchito mpunga wofiira kapena wofiira mu njira iyi. Kusiyana kokha pakati pa mpunga wofiira ndi woyera mu njira iyi (kupatulapo zowonjezereka ndi zakudya zina) ndi nthawi yophika.
Sungani izi kusakaniza m'malo ozizira, mu chidebe cholimba kwambiri, mpaka miyezi isanu ndi umodzi. Kwa mavitamini anayi, mugwiritsa ntchito chikho chimodzi cha kusakaniza ndi makapu awiri madzi. Mukhozanso kugwiritsa ntchito nkhuku, nyama ya ng'ombe, kapena msuzi kuti muphike pilaf kuti mukhale ndi zakudya zambiri.
Gwiritsani ntchito nkhukuyi yosavuta kapena nkhuku yophika chakudya chamadzulo.
Chimene Mufuna
- 3 makapu mpunga (osaphika kawirikawiri tirigu woyera kapena bulauni mpunga)
- 1/4 chikho cha parsley (zouma)
- Mwachidziwitso: supuni 2 timene nkhuku kapena nyama ya ng'ombe ya bouillon
- Supuni 1 supuni ya ufa
- 1/2 supuni ya tiyi ya thyme masamba (zouma)
Momwe Mungapangire Izo
- Sakanizani mpunga, zouma za parsley flakes, mafuta a bouillon (ngati mukugwiritsa ntchito), anyezi a ufa, ndi masamba a thyme mpaka mutagwirizanitsa. Thirani mu chidebe chosindikizidwa mwamphamvu, ndi kusunga mpaka miyezi isanu ndi umodzi.
- Kuti mugwiritse ntchito pilaf, mu sing'anga phukusi, bweretsa 2 makapu madzi ndi supuni 1 batala kwa chithupsa. Onetsetsani mu chikho chimodzi Chotsani Mpunga Kusakaniza, kuchepetsa kutentha, kuphimba, ndi kusungira mpunga woyera kwa mphindi 15 mpaka 20, kapena mphindi 30 mpaka 40 kuti mupange mpunga wofiirira, mpaka mpunga uli wofewa ndi madzi. Sinthani ndi mphanda musanayambe kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 350 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 562 mg |
| Zakudya | 73 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 8 g |