Chinononoka Kuvhara Nzira Yako Kukaita Muviri
Wakambofunga here kushandisa ganda kuti utange kudya yakachena uye sechikamu chepurogiramu yako yehutano? Ivo vanozivikanwa sevanononoka-vabiki uye vadzorerwa zvakare semamiriro ezvinhu epanguva ino ekuzvidavirira kwekudya kwakakwana. Vanhu vazhinji vanoshingaira nevatambi vari kushandisa mbatya kuti varambe vachiita mararamiro akakodzera.
Crock-pots pakutanga yakagadzirirwa kuchengetedza nguva uye kudya kwekupisa kwakagadzirira kudya pashure pokushanda kwemaawa akawanda. Kuchengetedza nguva ichiri chimwe chezvikomborero zvakawanda zvekushandisa mbatya asi mamwe mararamiro anobatsira anosanganisira:
- Kudya zvokudya zvakakwana zvinowedzera kuwandisa.
- Inopedza muedzo wokuraira kudya kwakakurumidza.
- Kudya pamba kune utano hwakanaka kudarika yekudya.
- Iwe unodzora izvo iwe unodya.
- Inokuchengetedza pamugwagwa nehutano hwakanaka.
- Zviri nyore, imwe nhanho kugadzirira.
The Best Crock Pot
Iyo yakanakisisa crock-pot ichava iyo iwe unonzwa wakasununguka kushandisa. Vanouya mumhando dzakasiyana-siyana uye hukuru kuti zvienderane nezvido zvenyu. Vanodzika zvishoma vanobvumira kubvumira kudya nyore nyore uye kunyoresa kugadzirira kwevhiki rakabatikana uko kubika zuva nezuva kunogona kuoma.
Kusarudza ganda rakakura ne timer ndiyo nzira yakanakisisa yekubika mabiko akawanda muhari imwe apo iwe uri kurara kana kurega kuita zvimwe zvinhu. Zvinotora kunyanya kunetseka kubva pakubika kubika, kunyunyuta kunowanzoitwa nevakawanda vari kuedza kukwana uye kurwisana nemishonga. Zvinyorwa zvishoma zvishoma zvekubika zvinotevera zvinotevera:
- Kuderera kwakadzika - zvokudya zvakagadzirwa mumaawa matanhatu kusvika ku10.
- High-setting - zvokudya zvakagadzirwa mumaawa 4 kusvika ku6.
- Mamiriro akasiyana-siyana - kudya kwekudya kwepamusoro kwemaawa mashomanana uye pasishift kusvika pasi.
Nokuti zvikwata zvinouya mumhando dzakasiyana-siyana kubva pa1 kusvika ku7 makota, vanhu vakawanda vanosarudza kutenga zvinopfuura imwe. Izvi zvinobatsira paunogadzirira kudya kwakanaka sesimbi yakagadzirwa oats uye mazamu ekudya pazuva rekudya prep .
Mazano Okubika
Crock-pots inogona kushandiswa gore roga roga kuti uchengetedze pamugwagwa uye utano hwakanaka. Chimwe chekutanga chigadziro chinokubvumira kuisa chero nyama yakasvibirira, miriwo, uye nguva inotadza-mubiki asati avata kana basa rine zvokudya zvakagadzirwa mangwanani kana kana iwe uchidzokera kumba.
Vanhu vakuru vanoshingaira nevatambi vanozivikanwa kuti vanononoka-kubika kudya kunotanga kwevhiki. Kusarudza zuva pamapera evhiki kana rimwe zuva rinopera rinopa nguva yakawanda yekubika nekugovera zvokudya zvako. Zvinokurudzirwa kutenga zvigadziri zvakasimbiswa-zvakasimba zvinogadzirika zvinoshandiswa nyore nyore muchitonhorera kuti zvigovere chikamu chako chekugadzira. Kudya kwako kunonoka kwekudya kuchava firiji yakazara yekubata uye kuenda kunodya kwevhiki. Izvi zvinokuchengetedza iwe pakutevedzana nekudya utano uye kusvika kune zvinangwa zvako zvepfungwa.
Izvi zvinotevera mapeji mapeji achakubatsira kuti utange:
Crock-Pot Chicken Breasts
Zvokudya zvakaonda zvipurogiramu zvakakura uye zvinononoka kubika kusvika kune zvinyoro zvakakwana mumugwagwa. Mhuka yakawanda sei, iyo yakasvibira nyuchi yakakondwa kana yenguruve inononoka kubikwa inofanirwa kana iwe uri kubika munhu mumwe chete kana mhuri. Vatambi uye miviri yomuviri uye vanoshandisa zvakasara zvekudya zvakasiyana-siyana zvekuku mukati mevhiki. Zvokudya zvakakosha zvakakosha zvinosanganisira chika pamwe nemucheka mutsvuku kana ½ utatata akanaka, uye rutivi rwemavara anomera.
Chero nyama ipi zvayo yakakosha inogona kubikwa muhokwe yekuti nguva yakafanana. Ikoko inokonzera pikisi chikafu chinenge chimwe chezvinhu zvakakurumbira zvakagadzirwa zvishoma nezvishoma kune vakwikwidzi:
- Wedzerai 6 kusvika kune 12 yose isina mazai uye musina mbiriso mazamu ehuku.
- Gadzira mishonga yemwoyo iyo yaunoda uye inokanda iyo iri (yakanamatira yakanaka).
- Wedzera huwandu hwehuku, mishonga, kana nyama yemombe (salsa mabasa, zvakare).
- Fukidza maruva ako aunofarira pane zvekudya (kuenda kunonaka kunowedzera metabolism).
- Dzorera ganda pasi uye ubike maawa manomwe kusvika ku8 (timer shifts kuti udziye shure mushure mokugadziwa nguva yakakwana).
Vazhinji vatambi vanofarira kubika kubika nyama yakadai sekoko uye hove, asi dzimwe nguva inowedzera mukucheka kwakasvibirira kwenyama nyama. Kana uri kuedza kudya wakachena , nyama inotevera nehuku yekukuvadza kunovaka muviri inobatsira:
- Chifu chifu (boneless / skinless) - 3oz. kushumira, 102 makorikori, 2g mafuta, 19g protein
- Turkey bhiza (boneless / skinless) - 3oz. kushumira, 125 makoriori, 2g mafuta, 26g protein
- Nhere yekombe yakakangwa - 5oz. kushumira, 290 makorikori, 20g mafuta, 25g protein
- Tri-tip roast - 3oz. kushumira, 158 makorikori, 7g mafuta, 23g protein
- Nguruve yakabikwa - 4oz. kushumira, 150 makoriori, 6g mafuta, 23g protein
Slow Cooked Brown Rice (Usambo Dry)
Murairi weBruce isiri yakawanda yemakrohydrate uye yakanakisisa inobva kune fiber uye zvinodiwa zvinovaka muviri. Zviri nyore kugadzirira nekuwedzera miriwo inoita kuti rizi rirege kumbooma. Kushandisa yakapoteredza, 4-quart cooker slower yakagadzirirwa kusvika kumusoro ichava neyeri rice recipe yakagadzirira munenge maawa matatu kusvika ku5:
- Edzai makapu maviri ehuni jisi uye uwedzere kukika.
- Wedzera 5 makapu mvura.
- Wedzera imwe 14.5oz inogona kugadzirwa yakagadzirwa-yakagadzirwa diced tomate (usaneta).
- Wedzera 4 nhovo dzakasanganiswa sedheri.
- Gadzira uye uwedzere hafu yeiiiii eiii.
- Itai zvinonhuwira iyo nekukwira chikapu chinopisa mutsva mushure mokumutsa.
- Wedzerai mararamiro enyu aidiwa (2 Tbsp) kwete-munyu uswa unosanganiswa, ½ kusvika 1 tsp cumin, ½ tsp paprika)
- Kurudzira uye kubika kumusoro kwemaawa maviri. Dzokorora zvakare uye chengorora kuti uone kuti mupunga uri kuita sei. Ichaitwa apo mvura yakasvibiswa asi pasina rizi mushy. (inenge maawa 3-5)
Unakidzwa kupisa kubva kunhokwe uye ugovere zvakasara sechikamu chekubata kwako uye kuenda kwekudya kwevhiki nevhiki.
Steel-Cut Oats
Matanda-akacheka oats anoshamisa kana akabikwa mukiki. Icho chinhu chinonyanya kukosha chefibre uye chinonziwo seine moyo-utano hwakanaka hwehutano husina simba. Takura ganda rako usati warara uye uende kune imwe yezvokudya-yakawandisa kudya kwekudya kwechingwa . Iri kamupe inotevera inzira yakanaka yekupa muviri wako zuva racho uye kukanganisa kwako metabolism:
- Wedzera 1 kusvika kune 2 makapu-iron-cut oats kusvika kunhokwe (1 kapu ye oats inoda makapu matatu emvura).
- Wedzera mumvura maererano nesimbi-cut oats chiyero.
- Wedzera pane zvaunosarudza zvinosanganisira - walnuts yakadyiwa, pasipuni pasi pasi fodya, 1 tsp sinamoni, 3 sinamoni tsvimbo, kana apulo yakakoswa pamwe neganda (sarudza zvido zvako zvinowedzera-ins).
- Isa nguva yacho pasi uye kubika kwemaawa matanhatu kusvika ku7.
Gurai zvimwe zvakasara muzvikamu zvevamwe vhiki.
Shoko Rinobva
Kubika zvishoma kunofadza, nyore, uye nzira yakanaka yekukubatsira kuti uwane kudya kwakanaka, chikamu chinokosha chekuzadzisa zvinangwa zvako zvepfungwa. Icho chaicho chiitiko chisati chave chichibva kunze kwemaitiro uye vatambi vave vachishanda kuti varambe vakagwinya. Iwe unogona kunakidzwa nemararamiro ehutano akafanana kubva pakudya kunovaka muviri kuburikidza nekushandisa nzira iyi yekubika uye uri munzira yako kuenda kune yakakwana iwe.
> Sources:
Reicks M et al. Migumisiro yekubika uye yekugadzirira zvokudya zvekudya pakati pevanhu vakuru: zvinobudirira uye zvinoshandiswa pamapurogiramu emangwana. Nyaya Yezvokudya Zvokudya uye Maitiro . 2014
> Smith LP et al. Trends muUnited States yekugadzirira zvokudya uye kushandiswa: kuongororwa kwenyika yenyika kuongororwa nekuongorora nguva nguva kubva muna 1965-1966 kusvikira muna 2007-2008. Nutrition Journal . 2013
> Wolfson, J., & Bleich, S. Kubika kumba kunobatanidza nehuwandu hwekudya huri nani kana uremu-kurasikirwa chinangwa? Public Health Nutrition . 2015