Mazira otsekemera ndi chakudya cham'mawa komanso chosavuta. Amafuna zakudya zochepa ndikuphika mofulumira, kuwapanga kukhala njira yabwino kwambiri yotanganidwa m'mawa. Mazira oyamwa kwambiri amapangidwa kukhala ndi thanzi labwino komanso kuwonjezera pa sipinachi. Sipinachi yadzaza ndi zakudya zopatsa thanzi kuphatikizapo niacin ndi zinki, komanso mapuloteni, mavitamini, mavitamini A, C, E, K, thiamin, vitamini B6, folate, calcium, iron, magnesium, phosphorous, potassium, mkuwa, ndi manganese. Amakhala ochepa kwambiri mu mafuta komanso amatsitsikanso mu mafuta a kolesterolini, omwe amawathandiza kwambiri mazira anu.
Kuwonjezera pa kuonjezera chakudya chofunika cha chakudya chanu, sipinachi imapangitsanso chidwi ndi kapangidwe ka mtundu wanu wokometsera chakudya. Pofuna kudya chakudya chamadzulo cha puloteni, perekani mazira ndi chidutswa cha tsamba lopanda mbewu komanso zipatso zina kapena zipatso.
Chimene Mufuna
- Mazira onse 6
- 3 tbsp. mkaka wambiri
- 1/8 tsp. mchere
- 1/8 tsp. tsabola wakuda wakuda
- 1/2 chikho chodulidwa kapena masamba osweka
Momwe Mungapangire Izo
- Kutenthetsa peti yaikulu pa sing'anga-kutentha kwambiri ndi kuvala bwino ndi kuphika kutsitsi. Ngati mukufuna, gwiritsani ntchito siketi yamtundu kuti muyiyeretse mosavuta.
- Dulani mazira mu mbale yosakanikirana. Gwiritsani ntchito whisk ya waya kuti muzitha mazira ndikuphwanya zonsezi. Onjezerani mkaka kwa osakaniza dzira, mutsogolere tsabola wakuda ndi mchere . Whisk chisakanizo pamodzi.
- Thirani dzira losakaniza mu poto yowonjezera ndipo mugwiritseni mphanda kuti musakanize dzira losakaniza mosalekeza pamene likuphika. Ngati mukugwiritsa ntchito siketi yamtengo wapatali, yambani mazira ndi chida cha mtengo kapena silicon chida chifukwa foloko ikhoza kutulutsa poto.
- Onjezerani sipinachi ku poto pamene mazira ayamba kupanga mawonekedwe. Pitirizani kuphika mazira ndi sipinachi mpaka sipinachi iwonongeke ndipo mazira sakutha.
- Chotsani mazira mu poto ndikuwatumikire mwamsanga.
Yesetsani mwa kuwonjezera masamba ena odulidwa ku zitsamba, monga tomato, anyezi ophika, kapena bowa. Onetsetsani kuti ndiwo zamasamba zonse zidulidwa kukula. Izi zimatsimikizira nthawi yophika, yomwe ndi yofunika kwambiri chifukwa mazira amaphika mofulumira. PeĊµani kuwonjezera masamba otentha kwambiri ndikuyesera kukhetsa kapena kuyanika chilichonse ndi madzi ambiri (monga phwetekere). Zambiri zamadzi zidzasintha zogwirizana ndi mazira otsekemera.
Yesani mazirawa ndi msuzi wanu wotentha kapena chunky salsa-zonsezi zimatulutsa phula popanda kuwonjezera mafuta. Kusiyanasiyana kwina ndiko kudumphira tosonga ndi kukulunga mazira otukumuka mu tortilla kuti mutenge mopatsa kadzutsa burrito. Pomaliza, musamangokhalira kumangokhalira kudya zipatso za sipinachi yokhala ndi mazira okha basi! Mazira ndi chakudya chofulumira komanso chosavuta chomwe chingadye nthawi iliyonse ya tsiku.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 659 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 628 mg |
| Sodium | 2,998 mg |
| Zakudya | 63 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 63 g |