Zakudya zoyenera ndizofunikira pakuthandizira matenda a shuga a 2. Nthawi zambiri matendawa amakhala ndi kunenepa kwambiri komanso polyuria, omwe amathandiza kuchotsa madzi ambiri mthupi. Kugwiritsa ntchito maphikidwe opangidwa ndi akatswiri a matenda a shuga a 2, mutha kuchepetsa kulemera, kuwongolera kuchuluka kwa glucose ndi insulin m'magazi, komanso kupewa zovuta.
Kodi kudya ndi matenda a shuga a 2?
Matenda a 2 a shuga nthawi zambiri amayamba chifukwa cha ukalamba wa thupi kapena kunenepa kwambiri. Matendawa amadziwika ndi kuwonjezeka kwa glucose, chifukwa cha kuchepa kwa mphamvu yama cell yolumikizana ndi insulin. Zakudya zochizira matenda amtunduwu wa endocrine ziyenera kukhala ndi cholinga chochotsa kuchuluka kwamafuta ambiri, chifukwa ndiwogula kwambiri a insulin m'thupi.
Kutsatira malamulo a chakudya chamafuta ochepa a shuga 2 kumafuna kuphatikizidwa kwa zakudya zomwe zili ndi zakudya zama protein pang'ono ndi mapuloteni.
Kuchepetsa thupi mwa odwala ena kumatha kuchiritsa matenda ashuga. Kutsatira malamulo a nyama yochepetsedwa yamatenda amtunduwu wa endocrine kumafuna kuphatikizidwa muzakudya zomwe zimakhala ndi zakudya zama protein pang'ono ndi mapuloteni. Nthawi yomweyo, kudya mafuta kuyenera kuchepetsedwa. Zakudya zololedwa zokha zikaphatikizidwa menyu, mutha kupewa spikes mwadzidzidzi mu shuga ndikuwonjezera kupanga kwa insulin.
Kodi ndi chiyani chomwe sichingadye ndi shuga?
Zololedwa ndizakudya zambiri zomanga thupi, mavitamini, mavitamini, michere ndi fiber. Kuthanso kwa caloric ndikofunikanso. Zocheperako ndizabwino. Chakudyacho chikuphatikiza:
- nkhuku
- nyama yankhuku;
- nyama ya kalulu;
- nsomba zamafuta ochepa;
- khosi yotsamira;
- chimanga;
- broccoli
- kabichi;
- oat flakes;
- mpunga wa bulauni
- kuphika ndi mkate kuchokera ku ufa wa wholemeal;
- saladi;
- nsomba zam'nyanja;
- chimanga;
- mafuta ochepa mkaka;
- maapulo
- mafuta
- maesli ochokera ku mbewu zouma zolimba;
- dzungu;
- mikanda;
- Persimmon;
- mandimu
- ginger
- tsabola wa belu;
- bowa;
- Tomato
- nandolo zobiriwira;
- azungu azira:
- adyo
- kaloti;
- mafuta a masamba;
- zukini, etc.
M'malo mwake, uwu si mndandanda wathunthu wazinthu zomwe zololedwa. Pankhaniyi, ndikofunikira kuchepetsa kugwiritsa ntchito zipatso zokoma, chifukwa ali ndi fructose komanso sucrose. Zakudya zoletsedwa ndizophatikiza:
- shuga
- muffin;
- kuwaza makeke;
- zipatso zamtchire;
- nthochi
- nkhuyu;
- masiku;
- zoumba;
- mafuta;
- batala;
- nyama zamafuta ndi nsomba;
- mafuta msuzi wamafuta;
- maapulo
- marinade;
- kusuta nyama;
- mowa
- zakumwa zoziziritsa kukhosi;
- Confectionery
Kudya nthochi za shuga ndizoletsedwa.
Ngakhale zochuluka, kuchuluka kwa zinthu izi kumapangitsa kuti shuga wamagazi achulukane kwambiri.
Zakudya zomanga thupi ndi Mapuloteni
Mapuloteni ndi chakudya chamagulu omwe amapezeka mu chakudya amasiyanasiyana mamapangidwe amolekyu, chifukwa chake kusinthasintha kwawo ndikusintha kukhala mphamvu m'thupi ndi kopambana. Mapuloteni ndi ofunika chifukwa ndiye zinthu zomangira maselo. Ichi chimakhudzidwanso pantchito ya metabolic. Ngakhale insulin ndi mapuloteni momwe amapangidwira.
Anthu odwala matenda ashuga ayenera kudya mapuloteni omwewo ngati anthu athanzi.
Pali mitundu yambiri yamapangidwe azakudya. Kapangidwe kameneka kamakhudzidwa ndi kupezeka kwake. Chifukwa chake, mitundu yonse yazakudya zam'magazi imatha kugawidwa m'magulu: zoletsedwa, zochepa zololedwa ndikuvomerezedwa.
Gulu loyamba limaphatikizapo uchi, zoumba, shuga ndi maswiti ena ambiri. Zakudya zamafuta zomwe zimakhala m'zinthu izi zimakhala ndi mawonekedwe osavuta ndipo zimatha kuyamwa mwachangu, zomwe zimachulukitsa magazi.
Zakudya zamafuta zosaloledwa, zomwe zimatha kuyamwa mwachangu, zimakulitsa shuga m'magazi.
Zogulitsa zomwe zimaphatikizapo chakudya chololeza moyenera zimaphatikizapo mkate wa rye, buckwheat, mpunga wowiritsa, nyemba, etc. Pankhaniyi, glycosylated hemoglobin ndi glucose zimakhalabe zabwinobwino ngati zinthuzo zimagwiritsidwa ntchito moperewera.
Zinthu zomwe zimaphatikizapo chakudya chovomerezeka ndizophatikiza biringanya, zukini, nkhaka, zitsamba, kolifulawa, ndi zina zambiri. Zinthu zomwe zimapezeka muzinthu izi zimatenga pang'onopang'ono. Zomera zamadzimadzi zomwe zimakhalapo mwa iwo zimathandizira kuchotsa poizoni m'thupi ndikuphwanya mafuta.
Glycemic Product Index
Mukamasankha zakudya, lembani matenda ashuga a 2 ayenera kulabadira index yawo ya glycemic. Chizindikirochi chikuwonetsa kuchuluka kwa kumasulidwa ndi kuphatikizidwa kwa chakudya chamafuta. Potsikira chizindikiro ichi, chimayamba kuchepa mphamvu. Malingana ndi mfundo iyi, mafuta onse ogawidwa amagawidwa kukhala osavuta, apakati komanso ovuta.
Pazinthu zosavuta, chindapusa ndichoposa 70%. Zinthu zomwe zimakhala ndi chakudya chotere ndimaphatikizidwe: muffin, tchipisi, mowa, shuga, ndi zina zambiri. Kugwiritsa ntchito kwawo nkosavomerezeka. Mndandanda wa glycemic mu chakudya chamagulu ochulukirapo kuchokera 40 mpaka 69%. Zinthu zoterezi zimamwidwa pang'onopang'ono, koma zinthu zomwe zimakhala nazo zimayenera kudyedwa pang'ono. Mndandanda wamtundu wa glycemic wama carbohydrate ovuta ndi ochepera 40%. Anthu odwala matenda ashuga amalangizidwa kuti azidya zakudya zomwe zimaphatikizapo zinthu monga mankhwala.
Kugwiritsa ntchito muffin mu shuga sikuvomerezeka.
Tekinoloje yophika zakudya zophika za shuga za mtundu 2
Zakudya zopatsa thanzi matendawa ziyenera kukhala zazing'ono, i.e. chakudya ayenera kumwedwa m'magawo ochepa 5-6 patsiku. Ndikofunika kudya nthawi yomweyo. Ndikofunika kuphika mbale moyenera. Ndikofunika kuti nthunzi, kuphika kapena kuwotcha chakudya.
Ndi matenda a shuga, simuyenera kudya zakudya zotentha kwambiri, chifukwa izi zimakulitsa kuchuluka kwa zinthu. Chakudyacho chizikhala chotentha. Mukamaphika, simuyenera kupera masamba ndi zipatso. Kuphatikiza apo, anthu odwala matenda ashuga amalangizidwa kuti azidya maphunziro ena awiri atamwa pang'ono. Masamba ophika amakhala otetezeka komanso athanzi kwa anthu odwala matenda ashuga kuposa masamba ophika.
Zakudya zamafuta ochulukirapo zimangofunika kuphika ndi kumwa m'mawa. Mbaleyi imatha kuwazidwa ndi zonunkhira ndi zonunkhira. Musanaphike, chotsani mafuta ku nyama, ndi khungu ku nkhuku. Kuti musinthe makomedwe anu akumwa, mutha kugwiritsa ntchito shuga komanso ma stevia.
Kugwiritsa ntchito yophika pang'onopang'ono kuphika
Kuphika ophika pang'onopang'ono kumapewa kugwiritsa ntchito mafuta azamasamba komanso nyama. Mutha kupha nsomba, nyama ndi ndiwo zamasamba mumakina anu omwe. Wophika pang'onopang'ono amakupatsani mwayi wochepetsera nthawi yophika chakudya chosangalatsa komanso chopatsa thanzi.
Kuphika ophika pang'onopang'ono kumapewa kugwiritsa ntchito mafuta azamasamba komanso nyama.
Kujambula menyu wazakudya sabata ino
Mtengo wamagetsi wazakudya za tsiku ndi tsiku sayenera kupitirira 1500-1700 kcal. Mulingo watsiku ndi tsiku ndi:
- mafuta - osapitirira 80 g;
- mapuloteni - 100 g;
- mchere - zosaposa 12 g;
- chakudya - 300 g;
- madzi - 2 l.
Izi magawo ayenera kukumbukiridwa pamene kupanga sabata sabata. Pakati pa sabata, simungamudyeko kuposa masentimita 1-2 a maswiti, masamba ndi mafuta a nyama. Munthawi imeneyi, muyenera kudya masamba osakwana 7-8. Zakudya izi zimakhala ndi fiber zambiri ndipo zimathandizira kuti masanga azikhala othamanga. Pafupifupi masamba 4-5 a ndiwo zamasamba ndi zipatso 2-3 zimatha kudyedwa pa sabata. Chiwerengero cha nyemba ziyenera kukhala zokhala magawo atatu okha. Pakati pa sabata, mpaka ma servings a mkaka mpaka 2-3 ndi ovomerezeka.
Zololedwa Zosavuta
Zakudya zoziziritsa kukhosi ambiri ozizira komanso otentha, ngati zakonzedwa bwino, zitha kuphatikizidwa m'zakudya za anthu odwala matenda ashuga. Zakudya zoterezi popanga zinthu zovomerezeka ndizochepa-kalori. Zakudya zazing'ono ndizosowa masana ndi tiyi wamasana.
Sangweji yokhala ndi hering'i
Zambiri zopatsa mphamvu pamakinawa ndizongokwana 125 kcal. Mutha kuphika mwachangu. Choyamba, chidutswa chopyapyala cha mkate wa rye chiyenera kufalikira ndi curd. Thirani kaloti pang'ono pa sangweji ndikuyala magawo owonda kwambiri. Mutha kukongoletsa appetizer ndi zitsamba zosankhidwa. Mutha kumwa sangweji ndi tiyi wopanda mafuta.
Sangweji yazitsamba imatha kutsukidwa ndi tiyi wopanda zitsamba.
Mazira okhazikika
Mazira obiriwira sikuti amangokhala chakudya chosangalatsa, komanso chofunikira cha mapuloteni. Pokonza mbale, muyenera choyamba kuphika dzira lowiritsa, kuziziritsa, kudula mbali ziwiri ndikuchotsa yolk. Pambuyo pa izi, yolk iyenera kudulidwa bwino ndikusakanizidwa ndi wowawasa wowawasa zonona ndi katsabola wowaza. Zotsatira zosakanikirana ziyenera kuyika matuza a mazira.
Squash caviar
Zopatsa mphamvu zophatikiza 1 zokhazokha ndizovutikira 93 kcal zokha. Kuti akonze mbale iyi, zukini wachinyamata uzipendedwa ndikucheka m'magulu ang'onoang'ono. Zamasamba ziyenera kusunthidwa poto ndikuthira madzi. Kuphika osakaniza mpaka zukini ndi zofewa. Pambuyo pake, petsani kaloti ndi anyezi, kenako ndikuwonjezera poto. Muthanso kuwonjezera adyo, tomato wowerengeka ndi zitsamba zingapo. Kuphika osakaniza kwa mphindi zosachepera 30, kenako kumenya ndi blender mpaka kusinthasintha kwakupezeka.
Pizza
Ngati musankha zosakaniza zoyenera, pizza siziwonjezera kuchuluka kwa glucose. Pa mayeso muyenera kusakaniza 150 g a rye ndi 50 g wa buckwheat ufa, ½ tsp. yisiti youma, uzitsine mchere ndi kapu yamadzi ofunda. Zinthu zake zonse ziyenera kusakanikirana bwino ndikusiyidwa kwa maola awiri atatu mumtsuko wosakaniza ndi mafuta a masamba.
Pa mayeso kusakaniza 150 g wa rye ndi 50 g wa buckwheat ufa, ½ tsp. yisiti youma, uzitsine mchere ndi kapu yamadzi ofunda.
Mtundu womalizidwa uyenera kulungidwamo, ndikuyika mu uvuni kwa mphindi 5 kuphika kutentha kwa 220 ° C. Pambuyo pake, muyenera kuyika kudzazidwa pamwamba pa mtanda, kuphatikiza ndi chisakanizo cha nkhuku yophika, bowa watsopano, tomato, tsabola wa belu ndi maolivi. Pamwamba ziyenera kuyikamo tchizi chofufumitsa. Zimatengera mphindi 15 kuphika mbale.
Matenda a shuga
Pali njira zambiri zamasamba zamasamba, zipatso ndi nsomba zam'madzi, zomwe zimatha kuphatikizidwa ndi zakudya za odwala matenda ashuga. Zakudya zoterezi zimakhala zochepa pama calories, koma zimatha kuthetsa njala mwachangu.
Nkhaka Kusakaniza
Saladi ya nkhaka ndizosavuta kukonzekera ndipo nthawi yomweyo imakhala ndi zopatsa mphamvu zochepa. Pokonza mbale, muyenera kudula nkhaka zingapo zatsopano kukhala mphete zoonda zochepa. Zonenepa, p tsp zimawonjezeredwa kwa ndiwo zamasamba. mandimu odzifinya kudzera pakanikizidwe ka adyo ndi nandolo pang'ono zobiriwira.
Zakudya zam'nyanja
Kuti mukonzekere saladi yam'madzi, mufunika pafupifupi 50 g ya squid peeled ndi shrimp yomweyo. Kuphatikiza apo, supuni 1 idzafunika. mchere wa codar wokazinga, apulo ndi mazira awiri. Pofuna kuwonjezera mafuta, mutha kugwiritsa ntchito ¼ tsp. apulo cider viniga ndi mafuta masamba. Kuti mukongoletse mbale, muyenera nthambi zingapo za katsabola. Zosakaniza zonse ziyenera kudulidwa bwino, kusakanizidwa ndi kukonzedwa ndi mafuta ndi viniga.
Pa saladi yam'madzi, muyenera 50 magalamu a squid, 50 magalamu a shrimp, 1 tbsp. nsomba za codar, apulo, mazira 2, ¼ tsp apulo cider viniga ndi mafuta masamba.
Saladi ya holide
M'malo abwino a Olivier patebulo la chikondwerero ndi saladi wokhala ndi bowa komanso Yerusalemu artichoke. Pophika, mufunika bowa wa porcini pafupifupi 200 g, pafupifupi 200 g la kolifulawa ndi mpaka 100 g ya artichoke ya ku Yerusalemu. Mu mbale muyenera kuwonjezera 1 tsp. mpiru ndi ½ tsp mchere. Pofuna kuwonjezera mafuta, gwiritsani ntchito kirimu wowawasa wopanda mafuta. Zosakaniza zonse ziyenera kutsukidwa, kusenda, kuwiritsa, kuphika ndi kusakaniza. Pambuyo pa izi, muyenera kuwonjezera mpiru ndi mchere ku saladi, kenako ndikusakaniza ndi kirimu wowawasa.
Chakudya Choyamba cha matenda ashuga
Pankhani ya matenda a shuga a 2, misuzi yochepa kalori, msuzi wa kabichi, pickles ndi hodgepodge ziyenera kuphatikizidwa muzakudya. Ndi njira yoyenera, kuphika mbale zoyambirira sizimatenga nthawi yambiri.
Leningrad zipatso
Kuti akonze mbale iyi, onjezani mbatata yokometsera komanso ma tirigu ochepa amkati ndi msuzi wophika wa nyama. Zitatha izi, msuzi uyenera kuwiritsa. Pamene mbatata zili pafupi kukonzeka, zipatso za masamba ndi kaloti zimawonjezeredwa. Pomaliza, onjezani ½ chikho cha phwetekere, zipatso zokazinga, tsabola wakuda ndi tsamba loyambira msuzi. Pamwamba pa mbale muyenera kukongoletsa ndi zitsamba.
Ndi mtundu 2 wa matenda ashuga, mutha kusinthitsa mndandanda ndi konkole wa Leningrad.
Dzungu Msuzi wa phwetekere
Kuti mukonzekere chakudya ichi, muyenera kutentha pafupifupi 500 ml ya nkhuku. Pambuyo pake, pafupifupi 500 g wa maungu azidulidwa m'matumba ang'onoang'ono. Ndikofunikira kuwaza ma clove atatu a adyo ndi mapepala awiri a 2-3 a rosemary. Pafupifupi 500 g wa tomato amayenera kupukutidwa kudzera mu chopukusira nyama. Dzungu likakhala lofewa, muyenera kuwonjezera phwetekere puree, adyo, rosemary, komanso tsabola pang'ono ndi supuni 1 ku poto. mafuta a masamba. Msuzi uyenera kuphikidwa wina kwa mphindi 25 mpaka kuphika.
Cauliflower Solyanka
Kuti mukonze mbale yoyamba iyi, muyenera kutsuka kaye, kukonza mu inflorescence ndikuphika kolifulawa mu uvuni. Ndikofunikira kuwaza belu tsabola, anyezi ndi kaloti yaying'ono. Pa puree, kabati 3 kucha kucha. Mukamaphika, mudzafunikanso 2 tbsp. mafuta a masamba ndi zonunkhira.
Mu poto, kutsanulira 500 ml ya madzi, kenako onjezerani puree ya phwetekere ndi masamba osankhidwa. Pambuyo mphindi 20, kolifulawa yophika imatsanuliridwa mu poto. Pambuyo pake, mutha kuwonjezera zonunkhira ndi mafuta a masamba. Mbale yotsirizidwa imakongoletsedwa ndi masamba ndi maolivi osankhidwa.
Msuzi wakuzizira wa gazpacho ku Spain
Msuzi wowonda wa Gazpacho udzakhala choloweza mmalo mwabwino wa okroshka masiku otentha.
Msuzi wozizira wa Spain wa gazpacho ukhala m'malo mwa okroshka masiku otentha.
Kukonzekera mbale muyenera:
- tsabola wokoma - 2 ma PC .;
- nkhaka - 2 ma PC .;
- tomato - 4 ma PC .;
- adyo - 2 cloves;
- viniga yavinyo - 1 tbsp;
- mafuta a azitona - 3 tbsp.;
- zonunkhira ndi zitsamba kuti mulawe.
Zamasamba onse amafunika kudulidwa ndikudutsa pa blender. Pambuyo pake onjezerani zonunkhira ndi zitsamba. Msuzi uyenera kukakamizidwa mufiriji kwa maola atatu. Asanatumikire, ma crouton okometsetsa amawonjezedwa patebulopo.
Zosankha zachiwiri
Maphunziro achiwiri amakupatsani mwayi wosiyanitsa zakudya za anthu omwe ali ndi matenda ashuga a 2. Pali maphikidwe ambiri abwino a mphodza, casseroles, masamba ophika, ndi zina zambiri.
Nsomba casserole ndi mpunga
Casserole yotsika-kashiamu imatha kugwiritsidwa ntchito masana ndi chakudya chamadzulo. Choyamba, fillet ya nsomba iyenera kudulidwa kuti ikhale yophatikizira ndi kaloti wosenda ndi anyezi. Zotsatira zosakanikirana ziyenera kuthiridwa mu poto pafupifupi mphindi 10. Wiritsani mpunga ndi nyengo ndi supuni zochepa za kirimu wowawasa. Pambuyo pake, theka la mpunga umathiridwa mu nkhungu. Danga lotsatira ndi nsomba ndi ndiwo zamasamba. Wosanjikiza wotsiriza ndiye mpunga wotsalira. Pamwamba muyenera kuwaza mbale ndi tchizi yokazinga. Kuphika mu uvuni kwa mphindi 20.
Kuti muchepetse zopatsa mphamvu za nsomba zofiira, mutha kuziphika mosaphika komanso mwachangu.
Nsomba zofiira zophika ndi zojambulazo
Kuti muchepetse zopatsa mphamvu za nsomba zofiira, mutha kuziphika mosaphika komanso mwachangu. Matsuka pafupifupi 500 g a fillet ndikulekanitsidwa ndi khungu. Malapoti ayenera kupangidwa pamwamba pake lonse. Nsombazo zimayikidwa pa zojambulazo, zimasungidwa ndi mchere. Pamwamba muyenera kuyika magawo angapo a mandimu ndi mphete za anyezi. Nsombazo zizikulungidwa ndi zojambulazo ndikuphika mu uvuni mpaka kuphika kwa mphindi 25.
Nyemba mphodza
Zilowani nyemba kwa maola 12, kenako wiritsani.Iyenera kutsanulidwa mu poto wam'kati ndikuwotcha nandolo kwa mphindi 15. Pambuyo pake, mphete za anyezi ndi batala pang'ono, adyo wosankhidwa ndi phwetekere wosenda m'magawo oonda amawonjezeredwa. Stew osakaniza kwa pafupifupi mphindi 10.
Wowawasa zonona
Kuti akonze mbale, muyenera kutenga 400 g wa zukini ndi kolifulawa, kutsuka, kudula mu cubes ndi kuwira mpaka kuphika. Pambuyo pake, ufa umathiridwa mu poto wokhala ndi mafuta, pomwe amafunikira mafuta pang'ono. Muyenera kupeza gudel. Ketchup, kirimu wowawasa wopanda mafuta ndi zonunkhira zimawonjezeredwa pa ufa. Osakaniza amakongoletsedwera kwa mphindi zina 5, kenako masamba owiritsa amawonjezeranso. Tsitsani mbale kwa mphindi khumi.
Biringanya mumiphika ndi nyama ndi msuzi wa peanut
Choyamba muyenera kudula biringanya ndi kuwaza ndi mchere. Siyani zipatso kwa mphindi 30 kuti muchotse mkwiyo. Pambuyo pake, ayenera kutsukidwa, kudula mu cubes ndi simmer mu poto kwa mphindi 10. Pafupifupi magalamu 300 a nyama yochepa yamafuta omwe amayenera kuphika pang'ono poto. Pukuta mtedza mu matope ndikusakaniza ndi zonunkhira ndi adyo wosweka. Pambuyo pake, amafunika kupanga ndi madzi owiritsa mpaka kukhazikika kwa zonona wowawasa. Biringanya ndi nyama zimayikidwa mu zigawo mumphika ndikuthira ndi msuzi. Mbaleyi iyenera kuphikidwa mu uvuni kwa mphindi 40.
Zukini odzaza ndi bowa
Kuti mukonze izi, muyenera kutsuka zukini 2 zazing'ono, kudula pakati, mchere ndi tsabola. Pambuyo pa izi, muyenera kuwiritsa ½ chikho cha buckwheat ndi bowa wowuma wa porcini wambiri, anyezi ndi kaloti. Ngakhale kuphika kwa buckwheat, muyenera kudula ma bowa 100 g a bowa ndikuwaphika ndi adyo. Sakanizani buckwheat yomalizidwa ndi bowa ndi zinthu ndi osakaniza a zukini. Ikani mbaleyo papepala lophika ndi kuphika kwa mphindi 30.
Msuzi wa matenda ashuga
Suzi zimachulukitsa kwambiri zopatsa mphamvu za calorie za mbale, motero ndibwino kuzisiya. Ngati simungathe kukana mayonesi ndi msuzi wina, mutha kuphatikiza kirimu wowawasa ndi zitsamba muzakudya.
Zakudya Zosavomerezeka za Anthu Odwala matenda ashuga
Ndi anthu ochepa omwe amatha kuthana kwathunthu ndikukhumba maswiti. Komabe, zakudya zina zopanda mafuta zimatha kukhala m'malo mwake.
Fritters
Zikondamoyo zokoma zimatha kukonzedwa kuchokera ku zukini. Masamba ayenera kupendedwa ndikuwotcherera. 1 chikho cha ufa wa rye ndi dzira 1 zimaphatikizidwa. Kulawa, mutha kuwonjezera zitsamba zosankhidwa ndi zonunkhira. Zikondamoyo zopaka zimayikidwa pa pepala lophika lomwe limaphika ndi mafuta a masamba ndikuwaphika mu uvuni kwa mphindi 20 mpaka kuphika.
Kuti mupange zikondamoyo tchizi, muyenera kusakaniza pafupifupi 500 g wa tchizi chosenda chamafuta pang'ono ndi 120 g ya ufa ndi mazira awiri.
Syrniki
Kuti mupange zikondamoyo tchizi, muyenera kusakaniza pafupifupi 500 g wa tchizi chosenda chamafuta pang'ono ndi 120 g ufa ndi mazira awiri. Kulawa, sinamoni kapena vanila amathanso kuwonjezeredwa. Pambuyo pa izi, muyenera kupatsa cheesecakes mawonekedwe ndikuwazinga mbali ziwiri mu masamba mafuta. Cheesecakes okonzeka azisamutsa kupukutira pepala kuti athetse mafuta ochulukirapo. Mbale yotsirizidwa imatha kuphatikizidwa ndi kirimu wowawasa.
