Zakudya zokhala ndi mavitamini n'zosavuta kupanga kuposa momwe mungaganizire; iwo amangokhala ufa ndi mazira. Ngati simunapangepo zisoti, onetsetsani kuti mukutsatira ndondomekoyi yothandizira kupanga mazira a mavitamini kuti muwone momwe ndondomeko yonse ikuonekera.
Zindikirani: Mukhoza kulola zitsambazi kuti ziume mpaka zowuma ndi kuziika mu chidebe chowongolera mpweya kwa mwezi umodzi. Mutha kuyesedwa kuti muwasunge mu furiji kuti muwasunge "mwatsopano." Pewani mayesero awa. Ndizodabwitsa koma zoona kuti zouma bwino kuposa zomwe zimachita m'firiji, kumene angapeze zovuta.
Chimene Mufuna
- 1 chikho cha ufa wokhala ndi cholinga chonse, kuphatikizapo kupukuta Zakudyazi
- Mazira aakulu 2
- 1/2 supuni ya supuni ya mchere wabwino
Momwe Mungapangire Izo
- Sakanizani ufa ndi mchere mu mbale yaikulu yopanda kanthu kapena pa ntchito yoyera. Pangani chitsime pakati, pafupifupi ngati "mbale" ya ufa kuti mugwire mazira, ndipo mutenge mazira mmenemo.
- Gwiritsani ntchito mphanda kuti muwombere mazira ndipo kenako pang'onopang'ono muyambe kuphatikiza ufa mu mazira (pamene muwamenya, iwo pang'onopang'ono amachotsa ufa kuchokera pamphepete mwa kumene mazira amakumana ndi ufa).
- Pitirizani kuyambitsa ndi kukoka ufa wochulukirapo mpaka mtundu wowawa. Padzakhala mtanda. Musadandaule, mukugwira ntchito mu ufa wochuluka mphindi. Nkhosa yochuluka tsopano ndi ufa wowonjezera uyenera kutulutsa Zakudyazi zidzatsogolera zowonongeka m'malo modya zakumwa pamapeto.
- Tembenuzani mtandawo kuntchito yabwino. Pogwiritsa ntchito manja, sungani ufa, kuphatikizapo ufa wochuluka kuti ukhale wosagwira ntchito kapena manja anu, mpaka mtandawo ukhale wosasunthika komanso wolimba komanso wosalimba. Izi zimatenga mphindi 5 mpaka 10 kwa anthu ambiri.
- Manga mkaka ndi pulasitiki ndikuwombera kwa mphindi 30 mpaka usiku.
- Gawani mtanda mu zidutswa ziwiri ndikugwira ntchito ndi theka la mtanda pa nthawi. Pazomwe zimapangidwira bwino pang'onopang'ono mumatulutsa mtanda mpaka kufunika kwa makulidwe (kulikonse kuchokera pa 1/4 inchi mpaka pepala wochepa-kuyitana ndi kwanu!). Onetsetsani kuti mutembenuze kapena musunthire mtandawo pakati pa patsiku lililonse la piniyo kuti mupange mtanda kuti mupitirize kugwira ntchito pansi. Pukuta chirichonse ndi ufa-kuphatikizapo kukweza mtanda ndi kukulitsa ntchitoyo kachiwiri-ngati n'kofunika kuti mtanda ukhalebe. Ngati muli ndi pasitala, mungagwiritse ntchito izo mmalo mwa pini yopangira, ngati mukufuna.
- Gwiritsani ntchito mpeni wakuthwa kapena pizza kuti mudule Zakudyazi. Mukhoza kupanga ngati yopapatiza kapena yochepa ngati momwe mumafunira koma kudula iwo mofanana ngati n'kotheka kuti muwonetsetse nthawi yophika yowonongeka.
- Ikani Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Bwerezani kupukuta ndi kudula ndi theka la otsala.
- Wiritsani Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Sakanizani ndikutumikira ndi batala kapena tchizi, ndi mphodza, kapena mu supu.
Akudabwa kuti achite nawo chiyani? Ngati palibe kanthu, yesetsani mu Msuzi wa Zakuchi .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 187 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 226 mg |
| Sodium | 729 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 10 g |