Chomera chobiriwira cha masamba ndi chophimba chimapangidwa ndi balere wathanzi wabwino komanso nyemba zomwe zimakhala njira yabwino yowonjezeretsa bajeti yanu ya chakudya kuyambira balere ndizofunikira pazitsulo, makamaka ngati mumagula zambiri.
Ngakhale bwino kuposa kupanga bajeti, ndibwino kuti balere wokongoletsedwera awa azikhala okonzeka kukonzekera. Zonse zomwe muyenera kuchita ndikutaya chilichonse mu mphika wanu kapena pang'onopang'ono wophika, ndipo patapita maola angapo mudzakhala ndi mapuloteni okoma kwambiri omwe ali okonzeka kupita kukadya. Ingowonjezerani saladi yowonjezera ndipo mwinamwake mumakhala ndi chakudya chophika chophika kunyumba, chodzaza ndi zowonjezera, zophimba komanso mapuloteni.
Chimene Mufuna
- Anyezi 1, atayikidwa
- 4 cloves adyo, minced
- 2 nyemba za nyemba za impso
- 3/4 kapu ya balere
- 1 15-ounce akhoza kudula tomato
- 2 tbsp. chili poda
- 1/4 tsp. tsabola wamtali
- Makapu 3 madzi
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Phatikizani zowonjezera zonse mu khockpot kapena wophika pang'onopang'ono, ndipo perekani mofulumira mofulumira kuti mugwirizane bwino.
- Phimbani ndi kuphika pazitali-maola kwa maola 6 mpaka 8.
- Lawani, ndipo yonjezerani mchere ndi tsabola, kuti mulawe ndi kusintha zina zokolola kuti mulawe. Nthawi zambiri ndimakonda kugwiritsa ntchito mchere wa mchere kapena mchere wa kosher ndi tsabola wakuda watsopano pamene mukuphika, chifukwa zidzatulutsa zokoma zabwino kwambiri.
Gwiritsani ntchito balere wanu wophika mkate watsopano, mkate wochuluka kapena wofiira wonyezimira kapena wofiira wofiira kapena wanu wina wokonda tirigu, monga quinoa .
Mfundo
- Kuphika ndi mphika kapena pang'onopang'ono wophika kungakhale kosavuta komanso kosavuta, koma ndikofunika kutsatira njira zina zotetezera. Poyambira, nthawi zonse yambani ndi malo oyera ndipo onetsetsani kuti kompyuta yanu ilibe mvula iliyonse. Samalani kutentha kwa wophika pang'onopang'ono: Ngati muli kunyumba ndipo mutha kukwanitsa, yambani kukwera kwa ola loyambirira, kenaka muzisintha nthawi yopuma, makamaka ngati mukuphika ndi zinthu zowonongeka zomwe zingatheke sungani mabakiteriya. Onetsetsani kuti wophika pang'onopang'ono samadzaza magawo awiri pa atatu a njirayo, ndipo pewani kuyesedwa kutsegula chivindikiro (chomwe chimatulutsa kutentha) kufikira mutatsiriza!
- Sikuti izi zili ndi zokhazokha zokha zowonjezera nyama, koma ndizodzaza ndi balere, omwe ali ndi ubwino wambiri wathanzi. Kafukufuku amasonyeza kuti kudya balere kungathandize ndi kuteteza shuga m'magazi komanso kumachepetsa m'magulu a shuga. Kuphatikiza apo, imachedwetsa kugaya, yomwe ingathandize kuchepetsa kulemera kwake.
Kodi Chilili Chomera Chomera? Mwinanso mungakonde mapepala ena ophwima ophika zakudya zowonjezera:
Zotsatira:
Han, E. (2009, September 29). Kodi kusiyana kwake ndi kotani? Kudyetsedwa ndi Pearl balere. The Kitchn, http://www.thekitchn.com/whats-thefferent-hulled-vs-97116
Ubwino waumoyo wa barele. Oldways Council All Grains Council, http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/health-benefits-barley
Marcason, W. (2016, February 5). 10 nsonga za chitetezo cha chakudya cha wophika pang'onopang'ono. Academy of Nutrition and Dietetics, http://www.eatright.org/resource/homefoodsafety/four-steps/cook/10-food-safety-tips-for-thelow-cooker
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 140 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 85 mg |
| Zakudya | 28 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 7 g |