Kukonzekera kwa chakudya kumakhala koopsa kwa ophika oyamba. Tengani maminiti angapo kuti mukonzekere maphikidwe anu ndikuwerengera nkhaniyi ndikuthandizani kuti muyambe, ndipo posakhalitsa kukonza chakudya kudzakhala chachiwiri.
Pa January 12, 2005, a FDA adamasula Piramidi Yatsopano ya Chakudya, ndi kusintha kwake. Kusintha sikuli kofunika, kupatula kupanikizika kochita masewera olimbitsa thupi ndikuwonjezera kuchuluka kwa zipatso, ndiwo zamasamba, ndi mbewu zonse zomwe muyenera kudya tsiku ndi tsiku.
Konzani chakudya kuti mukwaniritse zosowa za banja lanu. Njira yakale yokonzekera chakudya chinali Chachisanu Chachiwiri: Zakudya, Zamasamba ndi Zipatso, Mbewu, ndi Zakudya Zamakono. Pambuyo pa maphunziro ambiri okhudzana ndi zakudya, USDA yakhazikitsa Piramidi yowonjezera yomwe iyenera kugwiritsidwa ntchito monga chitsogozo. Zithunzi izi ndizogwirizana ndi Dipatimenti ya Ulimi ku United States komanso Dipatimenti ya Zaumoyo ndi Zaumoyo ku United States. Mtunduwu umathandiza Piramidi kukhala yoyenera mu zosowa za munthu aliyense.
Masiku ano, nyama imatengedwa kuti ndi yowonjezera kapena yowonjezera komanso zakudya zimayenera kukhala zowonjezera pa mbewu, zipatso ndi ndiwo zamasamba. Izi sizikutanthauza kuti simungathe kukhala ndi steak kapena nsomba yofikira chakudya chamadzulo! Zimangotanthauza kuti muyenera kuwonjezera mikate yonse ya tirigu, pastas, masamba, zipatso, mpunga, ndi tirigu, ndi kuchepetsa kuchuluka kwa nyama zomwe zimatumikiridwa. Poyamba, pali mfundo zitatu zomwe muyenera kukumbukira nthawi iliyonse yomwe mukukonzekera chakudya: mtundu, kutentha ndi kapangidwe . Zakudya zomwe mukukonzekera ziyenera kukhala zodzala ndi mitundu, maphikidwe ayenera kusinthasintha, ndikuphatikizako zojambula zosalala.
Choyamba, lozani bokosi lanu, mafayilo, mabuku ophika komanso malo ena omwe mumawakonda ndikusankha maphikidwe 10-20 omwe mukudziwa kuti mungathe komanso omwe banja lanu limakonda. Kenaka ganizirani mawonekedwe, kutentha, ndi mtundu pamene mukuwonera mbale yanu yodyera. Mtundu ndi wofunikira kwambiri kulingalira pa kukonza chakudya.
Nutritionists amalangiza kupanga mbale yanu kuwoneka ngati chojambula chojambula. Mitundu yosiyana kwambiri pa mbale yanu, imakhala yosiyanasiyana komanso yathanzi. Kutentha ndi mawonekedwe ayenera kukhala osiyanasiyana kuti awonjezere chidwi ndipo apange chakudya kukhala chokondweretsa kwambiri m'kamwa. Sankhani chakudya chozizira, ena amatumikira kutentha, ndipo ena otentha. Zokometsetsa, zokometsetsa, zosalala, zokometsa, ndi zachifundo ndizo zonse zomwe muyenera kuziganizira. Tsopano tiyeni tisankhe Chinsinsi kuti tiyambe kukonzekera patsamba lotsatira.
Pano pali recipe yomwe ndimakonda kutumikira nthawi zambiri. Tiyeni tipange chakudya kuzungulira! Kumbukirani, chakudya chanu chiyenera kukhala chokongola, ndipo chikhale ndi maonekedwe osiyanasiyana ndi kutentha.Nkhuku ndi Zipatso Salsa
- 1/2 chikho chopped peeled mango
- 1 lalanje, peeled, seeded ndi akanadulidwa
- 1 peyala, yopanda kanthu, yodulidwa
- 1 8-oz. Angathe nyamakazi zamtendere, zotsekemera
- 2 Tbsp. julo la apulo
- 1 Tbsp. tsabola ya minced jalapeno
- 2 Tbsp. cilantro yatsopano
- 1/4 chikho uchi
- 2 Tbsp. julo la apulo
- 1 Tbsp. madzi a mandimu
- 4 zopanda pake, zopanda khungu za nkhuku zopanda khungu
Gwiritsani mango, lalanje, peyala, chinanazi, 2 Tbsp. mapulogalamu apulole, jalapeno ndi cilantro. Sakanizani bwino ndikupatulira.
Gwirizanitsani uchi, 2 Tbsp. maapulo ndi apulosi a mandimu. Mayiwayi pamwamba mpaka atasungunuka, masekondi 10-20 ndikuyendetsa bwino. Sungani theka la glaze pa nkhuku.
Sakani nkhuku 4-6 "kutentha kwa mphindi 6. Tembenuzani nkhuku ndi burashi ndi mafuta otsala. Dulani kapena kudya 4-6 Mphindi kapena nthawi yomwe nkhuku ili bwino, yophika bwino, ndi timadziti timathamanga bwino ndi mpeni. nkhuku kuti mutumikire.
Chinsinsichi chikuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku chifukwa pali zipatso zambiri mofanana ndi nkhuku. Kuti muyambe kudya chakudya ichi, bwererani ku mawu athu ofunikira ndikuganiza za kutentha, maonekedwe, ndi mtundu. Ndikhoza kuwonjezera saladi yatsopano ya laitisi (kutentha, kutentha kofiira, mtundu wosiyana), mapepala ena onse (kutentha kochepa, kutentha kwapakati), ndi madzi otentha kapena mkaka.
Pokhapokha mutapanga chodyera chanu chamadzulo mungathe kukhala otsimikiza kuti mukudya zipatso zokwanira ndi ndiwo zamasamba ndipo zakudya zanu n'zoyenera. Zosakaniza zosalala mwa kuwonjezera mikate yowonongeka, tirigu wobiriwira, ndi phalala, yosalala ndi mpunga kuti athandizidwe kuwonjezera zofunikira za mbewu. Ndipo kutentha kwapadera kumathandizira kulimbitsa chilakolako ndikudyetsa chakudya chanu.
Mukamasankha maphikidwe pa zakudya zanu za tsiku ndi tsiku, samalani zakudya zomwe zimatchulidwa ngati kuchuluka kwa Malamulo a Daily. Malamulo a Tsiku ndi Tsiku amaikidwa ndi USDA kuti akwaniritse zofunikira za zakudya za anthu ambiri a ku America. Makhalidwe amenewa amapangidwa ndi mapuloteni, mafuta, mavitamini, mchere, sodium ndi fiber.
Pa tsamba lotsatila mutenga zowonjezereka ndi zothandiza za kukonza chakudya.
Pano pali zinthu zina zofunikira kuziganizira pakukonza chakudya.
- Malonda Ogula
Onetsetsani zomwe zogulitsidwa mu golosale yanu ndikukonzekera chakudya pazinthuzi. Mukhozanso kugula zinthu zabwino ndikuzifotera, zophimbidwa ndi tsiku lolembedwa, kuti zikuthandizeni kukonzekera chakudya cham'tsogolo. - Kodi mu Pant Pantyanu?
Zakudya zomwe mumasunga ndizo zomwe mumadziwa kuti banja lanu limakonda. Pezani maphikidwe atsopano omwe amagwiritsira ntchito izi zowonjezera ndipo mutha kuyamba pang'onopang'ono kuyika zakudya zosiyana ndi zokoma ndikuwonjezera zokonda zawo.
- Zokondedwa za Banja
Ngati banja lanu limakonda nyama ndi mbatata, fufuzani njira zowonjezeramo zipatso ndi ndiwo zamasamba mu zakudya zawo. Kutumikira gawo laling'ono la nyama ndikupanga kusiyana kwakukulu ndi saladi yayikulu, ma rolls odzola, kapena mpunga pilaf. Yambani ndi chophimba chomwe mumaikonda, chitani mbali zing'onozing'ono za izo, ndipo yikani zakudya zina zowonjezera kuti mudzaze chakudya chamadzulo. - Zotsatira za nyengo
Sikuti nyengo yokhayo imabweretsa kugula bwino, koma zipatso ndi ndiwo zamasamba zimakhala bwino pakapita nyengo. Zokolola zapakhomo zimakhalanso ndi zakudya zambiri chifukwa sizikutumizidwa paulendo wautali. Gwiritsani ntchito msika wa mlimi ndi kuimika ngati n'kotheka kuti mupindule kwambiri, kulawa, ndi zakudya. - Sungani Zinthu Pamwamba
Sangalalani ndi kukonza chakudya! Tidye chakudya chamadzulo , tipezere ana anu, alole ena a m'banja kuti asinthe chakudya, komanso asewera masewera pokhapokha atakonza chakudya basi ndi zomwe zilipo. Musamangokhalira kusinthanitsa bwino zakudya za tsiku ndi tsiku. Yesetsani kuti muyambe kudya zakudya zowonjezera, zakudya zambiri, komanso mafuta.
- Gwiritsani ntchito Mtundu ngati Chofunika
Mtundu wambiri pa mbale yanu, umakhala wabwino kwambiri. Kuphatikizidwa ndi mbale yapamwamba ndi mankhwala okhudza maso! - Kusamalitsa Kutentha
Zakudya zamoto, zakudya zoziziritsa kukhosi, ndi kutentha zakudya zimangowonetsetsa kuti mukudya chakudya chamtundu uliwonse, komanso mupange chakudya chodabwitsa. - Kusamalitsa Texture
Palibe yemwe amakonda chakudya chopangidwa ndi zakudya zonse zofewa kapena zovuta zonse. Kulingalira za mawonekedwe osiyana kumathandizanso kuti mukhale ndi zakudya zosiyanasiyana monga Piramidi ya Chakudya.
- Zosiyanasiyana!
Pano pali nsonga yofunika kwambiri yopangira chakudya: idyani zakudya zosiyanasiyana. Mwachitsanzo, musakonze chakudya ndi nkhuku masiku anai mzere. USDA ikulingalira malire otetezeka pa mankhwala ophera tizilombo ndi mankhwala osakaniza a herbicide pogwiritsa ntchito zakudya zina. Idyani zipatso zosiyanasiyana, ndiwo zamasamba, mbewu, zakudya, ndi mkaka kuti muthe kuchepetsa chiopsezo cha mankhwala, komanso kuti mupeze zakudya zabwino. Asayansi akupeza mankhwala atsopano ndi zakudya mu zakudya tsiku ndi tsiku zomwe ziri zofunika kuti akhale ndi thanzi labwino. Kudya zakudya zabwino zambiri ndi njira yabwino kwambiri yopezera zakudya zabwino komanso moyo wautali.
Ndondomeko ya Tsiku ndi Tsiku
Kukonzekera kwa chakudya chambiri, kumakhala kosavuta. Sangalalani ndi ndondomekoyi, yambitsani ana anu, ndikukondweretseni momwe zakudya zanu zimasinthira ndikukhala bwino ndi nyengo!
Linda