Chidziwitso chakuti masamba azikhala muzakudya za anthu amadziwika ndi aliyense. Masamba amakhala ndi mavitamini komanso michere yambiri yothandiza kuti thupi lathu lizigwira ntchito bwino komanso kuthandiza kukaniza matenda osiyanasiyana.
Kuphatikizidwa kwa masamba muzakudya kumathandizira kupirira kapena kupewa matenda a ziwalo zambiri ndikukhalanso molemera. Kuchokera kwa iwo mutha kuphika zakudya zamitundu yambiri komanso za thanzi zomwe zimakhala ndi zopatsa mphamvu zopatsa mphamvu. Komabe, "mtsogoleri" pakati pazakudya zamasamba malinga ndi kukonzekera ndi kugwiritsa ntchito mosavuta ndi msuzi wamasamba, zakudya, inde.
Chifukwa Chomwe Maphikidwe A Msuzi Ndiofunika Kwambiri
Mutha kupanga mndandanda wazinthu zazing'ono momwe mungapangireko msuzi wina:
- Supu yophika masamba, makamaka-owonjezera kalori komanso soups yazakudya, ilibe zotsutsana.
- Zitha kudyedwa ndi anthu athanzi komanso omwe ali ndi mavuto azaumoyo.
- Zothandiza kwambiri ndi msuzi wokoma wowawasa zonona. Zakudya zoterezi zimakhudza dongosolo logaya chakudya, zimathandizira kupanga m'mimba mwa puloteni yapadera yomwe imaphwanya mapuloteni.
- Kuti msuzi wamasamba usavutike mtima m'mimba, ndikofunikira kukhala odziletsa pakugwiritsa ntchito zonunkhira zosiyanasiyana ndi zokometsera.
- Pa matenda osiyanasiyana am'mimba, kugwiritsa ntchito masamba a Bay kuyenera kupewedwa. Koma anyezi, adyo, parsley ndi udzu winawake ungagwiritsidwe ntchito mopanda malire.
Kwa iwo omwe akufuna kuchepa thupi kapena kungonenepa kwambiri, maphikidwe ophikira soup azofunikira amangofunikira. Ndikofunika kutenga chizolowezi m'malo mosakudya zazosiyanasiyana komanso maphunziro achiwiri kuti mudye zamasamba azakudya.
Kugwiritsa Ntchito Kwambiri
Asayansi aku America pochita adatsimikizira kuchuluka kwa zakudya zomwe zimaperekedwa kuti muchepetse kunenepa. Kuyesera kunali motere. Ndikungotengera zinthu zomwezo, koma maphikidwe osiyanasiyana. Zakudya zokhwasula-khwasula ndi mbale zazikulu zidakonzedwa kuchokera pachigawo chimodzi, ndipo sopo zingapo zidakonzedwa kuchokera kwachiwiri.
Malinga ndi zotsatira za kuyesaku, zidapezeka kuti anthu omwe amadya zakudya zamasamba amadya ma calorie 27% kuposa omwe amadya zakudya zomwezo, koma mawonekedwe.
Kufotokozera kwa izi ndikosavuta. Anthu omwe amadya msuzi anali ndi zofunikira zazing'ono, zimadzaza m'mimba mwachangu, ndipo zinali zosavuta kugaya ndikusintha. Ndi malo awa omwe amathandizira kuti mumve kukhala odzaza, komanso nthawi yomweyo amachepetsa thupi.
Othandizira zakudya samachotsa ntchito msuzi, womwe ndiwo nyama kapena msuzi wa nsomba. Msuzi wa nyama ndiwothandiza pochiza matenda osiyanasiyana, mwachitsanzo, mphuno, mtima, komanso khansa.
Kuphika Zakudya Zakudya
Lamulo lalikulu lomwe maphikidwe onse azakudya ali ndi kuti zinthu zonse zizikhala zatsopano ndipo msuzi uyenera kukhala wopanga. Ndiponso:
- Kuti muchulukitse phindu, osagwirizana muyenera kudya zakudya zotsiriza kapena supu yapompo.
- Zonunkhira ziyenera kukhala zachilengedwe, mchere uyenera kukhala wochepa.
- Kuphatikiza apo, supu zamasamba siziyenera kuphika nthawi yayitali. Ndi kuphika kwakutali, kuchuluka kwa michere kumachepetsedwa, kukoma ndi kununkhira kwa masamba kumatayika.
- Pofuna kusunga mavitamini ochuluka, masamba onse ayenera kuyikidwa kale m'madzi otentha.
- Ma supu opangidwa kumene amakhala opindulitsa kwambiri. Msuzi wokonzedwanso sakhalanso ndi thanzi.
- Ndi zakudya zopitilira muyeso, kuwonongeka muumoyo kapena kupezeka kwamatenda osiyanasiyana kumawonedwa.
Malamulo Akukonza Zamasamba
Ngakhale masamba ali ndi zinthu zambiri zofunikira, musanagwiritse ntchito ngati zida zazikulu pakukonzekera sopo, muyenera kufunsa katswiri wazakudya. Ngakhale zili ndi maubwino onse, m'matenda ena, mitundu ina ya masamba imatha kubweretsa kufalikira, ngakhale mutagwiritse ntchito njira iti.
Mtengo uliwonse umayenera kuphikika kwakanthawi kuti asunge momwe ungathere zinthu zake zonse. Chifukwa, mwachitsanzo, amadyera amayenera kuyikidwa mu supu musanayambe kugwira ntchito, ndipo zomwe zili ndi vitamini C mu mbatata zimatuluka nthawi yamatenthedwe. Komabe, kusinthanso masamba awa kumawonongeratu mavitamini onse m'menemo.
Ponena za tomato, akatswiri azakudya anena mogwirizana kuti zaubwino wawo ndi kukhalapo kwa iwo pafupifupi mavitamini onse ofunikira munthu, ndipo, maphikidwe ndi tomato ayenera kukhala patebulo la munthu aliyense.
Akatswiri amakhulupirira kuti amatha kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda aliwonse. Ndi bwino kudya tomato chifukwa cha matenda, mafupa ndi mtima. Ndikulimbikitsidwanso kuti azigwiritsidwa ntchito ndi anthu omwe ali ndi matenda a impso.
Tiyenera kudziwa kuti mavitamini amapezeka muzamasamba atsopano. Tomato wothandizidwa ndi kutentha amawonongeratu katundu wawo wopindulitsa.
Ziphuphu ndizofunikira kwambiri pakulimbana ndi kunenepa kwambiri, matenda a impso ndi m'mimba thirakiti. Chifukwa cha kuchuluka kwa mitundu yambiri mu masamba awa, imayamwa mosavuta ndikugayidwa. Ndipo kununkhiraku kumalimbikitsa kwambiri ntchito yamagayidwe am'mimba ndipo kumawonjezera chilimbikitso.
Kaloti amalimbikitsa anthu omwe ali ndi matenda am'mimba kapena mtima. Mu supu, kaloti amathanso kudyedwa ngakhale ndi kuchulukitsa kwa matenda am'mimba ndi m'mimba thirakiti.
Carotene, yomwe imapezeka kwambiri pamaloti, imasungidwa bwino ngati ndiwo zamasamba zimachepetsedwa mlengalenga. Chifukwa chake, mutatha kukonza, kaloti ayenera kuikidwa msuzi posachedwa, komabe, maphikidwe onse akuwonetsa izi.
Zotsatira zabwino kwambiri pakudya kaloti, ziyenera kudziwitsidwa kuti carotene imalowa bwino ndi mafuta a chiyambi chilichonse. Musanayike kaloti mu msuzi, muyenera kuwaza mopepuka pa masamba kapena masamba aliwonse a nyama.
Zopindulitsa za anyezi zakhala zikudziwika kale, ndipo pafupifupi maphikidwe onse amakhala ndi anyezi pofotokozera.
Amagwiritsidwa ntchito pochiza matenda ozizira osiyanasiyana. Chifukwa cha mawonekedwe apamwamba osintha, kusuntha kwa tizilombo tating'onoting'ono kudachedwa. Anyezi mulinso mavitamini, mchere ndi mchere, zomwe zimakhudza chitetezo chokwanira.
Kuchokera pamasamba awa mumatha kupanga zokoma za anyezi, zomwe sizingakhale zothandiza komanso komanso zofunikira kwambiri. Kuphatikiza apo, anyezi amatha kudyedwa ndi aliyense, popanda kupatula, ilibe zotsutsana.
Msuzi wa kabichi ndi beets samangokhala m'malo mochiza matenda am'mimba ndi matumbo, komanso anthu omwe akuvutika ndi kudzimbidwa. Wocheperako masamba awa amatha kusintha magwiridwe anthawi zonse.
Komabe, kwa anthu omwe amakonda kuchita zachinyengo, musazunze kabichi yoyera. Izi zimatha kutulutsa, kupweteka m'mimba, komanso kupsa.
Beets ndi kabichi chifukwa chokhala ndi zopatsa mphamvu zochepa zopatsa mphamvu ndizoyenereradi anthu onenepa kwambiri. Supu kuchokera masamba awa samangokhala ndi phindu pazakudya zam'mimba, komanso kukonza matumbo.
Ndikofunika kukumbukira kuti si ndiwo zamasamba zonse komanso zinthu zonse zomwe zimaphatikizidwa pamodzi. Masamba ambiri amataya katundu wawo wopindulitsa akakhala ndi kutentha kwambiri. Kuti chakudya chikhale chathanzi komanso chisavulaze thupi, muyenera kusankha mosamala zinthu zomwe zikugwirizana ndi momwe zimakhalira ndi thanzi lawo.
Ena maphikidwe a zakudya zamasamba ophika
- Msuzi wa Nyemba
Pa msuzi muyenera nyemba, mbatata, anyezi, bowa, ngati mukufuna, ndi zonunkhira. Nyemba zochepa ndizowiritsa. Madzi momwe msuziwo umaphikidwira, ubweretseni, ikani mbatata muzidutswa zazing'onozing'ono.
Akakonzeka, onjezani anyezi yemwe anaphika kale mu batala msuzi komanso ngati pali bowa. Pambuyo pa mphindi 20-25, timayika nyemba ndi zonunkhira zachilengedwe kuti zilawe mu msuzi. Wiritsani zonse pamodzi kwa mphindi zingapo ndipo msuziyo wakonzeka kudya.
- Msuzi waku Italy kapena msuzi wokhala ndi basil.
Basil ndiwotchuka chifukwa chothandiza, motero ndibwino kuti mutenge nthambi zake zingapo pokonzekera msuzi. Mudzafunanso anyezi wochepa, nandolo zobiriwira, kirimu ndi parsley.
Njira yokonzera msuzi ndi motere. Anyezi amathiriridwa mu poto, ndiye nandolo amawonjezerapo, womwe umadzazidwa ndi msuzi wa masamba kapena madzi otentha.
Poto imaphimbidwa ndipo nandolo amapatsa mphindi 15-20. Ikakhala yofewa, amaipaka ndi foloko ndipo, pamodzi ndi anyezi ndi msuzi, amasinthira ku chidebe chozama. Madzi kapena msuzi, zonunkhira zimawonjezeredwa mumtsuko ndikuwubweretsa. Pambuyo pake, chotsani poto pamoto ndikuwonjezera zonona mosamala, komanso parsley wosankhidwa ndi basil.
3 Msuzi Wotentha
Asanaphike, mphodza zimayenera kutsukidwa ndikunyowetsedwa kwa maola angapo m'madzi ozizira. Mutha kumusiya usiku. Ma lentel atayima, amawiritsa m'madzi omwewo mpaka ali ndi mtima wachifundo. Thawirani poto. Kuti muchite izi, anyezi ndi adyo wowotchera ndi mchere zimasungidwa mu batala, msuzi wopanda mafuta amatsanuliramo ndikubweretsa chithupsa palimodzi.
Pambuyo kuvala kumawonjezeredwa kwa mphodza ndikuphika kwa mphindi zina 10-15. Mphindi zochepa asanaphike, mchere, zitsamba, zonunkhira zimawonjezeredwa pamsuzi. Komanso, ngati mungafune, mutha kuwonjezera mbatata pamsuzi ndi yankho la funso loti muthe kudya ndi pancreatitis!
4. Brussels mphukira msuzi
Msuzi uwu ndi wokoma kwambiri. Ubwino wina ndi zopezeka zopatsa mphamvu. Pa kukonzekera kwake, mutha kugwiritsa ntchito mphukira zonse za Brussels ndi broccoli.
Kuphika msuzi kumayamba chifukwa chakuti mbatata zosankhidwa bwino zimayikidwa m'madzi otentha. Mavalidwe a msuzi akukonzekera panthawiyi. Mwachangu kaloti ndi anyezi mu poto. Mphindi zochepa mbatata zisanakhale, kabichi ndi zokometsera zimawonjezeredwa ndi madzi otentha. Kenako amaphika kwa mphindi zina zisanu ndikuyamba.
Kuyambira masamba mungaphike zakudya zabwino kwambiri komanso zopatsa thanzi. Amakonzedwa mwachangu komanso mophweka. Komabe, ngakhale kuti ndiosavuta, munthu angaiwale za matenda ake kwakanthawi atawagwiritsa ntchito ndikupeza bwino.
Zakudya zamasamba azakudya ndizabwino - ndizowona.
