Gadzirira Zvokudya Zvokudya Pamberi
Chinokosha pakurasikirwa kwekurema kana kuyerwa kwekureruka isangano rakanaka. Kana uine hutano hwakanaka, uremu hwekurasikirwa hwakagadzirira kudya kana uine nzara, iwe unowanzoita kuti uchengetedze koriori kuverenga mukutonga uye kusvika pahutano hwako nehutano hwehutano. Saka zvakachenjera kuti uwane unyanzvi hwekudya hwakanaka hwekudya.
Vanhu vazhinji vanotenga uye vanobika musi weSvondo manheru, asi iwe unogona kuzviita pose paunenge uine awa yekupedza mukicheni. Iyi mirayiridzo ichakutungamirira kuburikidza nehutano hwose hwekugadzirira kudya kwehutano, kuchengetedza, nekudzoka zvakare. Idya zvikafu zvekudya kwemanheru kana kutakura uye udzokezve kwemasikati. Unoda pfungwa dzemangwanani here? Shandisa chikafu chinokonzera 300-calorie yekudya iwe unogona kugadzirira kwevhiki.
Chikafu Chine Utano Prep Grocery List
Usati watanga kugadzirira kudya kwemavhiki ako, iwe unofanirwa kunge uine zvigadzirwa zvako zvose zvakagadzirwa. Tora zvinhu izvi kubva muzvitoro.
- 4-6 asina ruzivo, mazamu asina ganda mazamu. Chimwe chezvokudya zvako zvitanhatu zvinofanira kuva nezvikamu mazana matatu zvepuroteni. Kana iwe usingadi huku, sarudza hoonda pork, hove, kana nyama yakaonda. Kana iwe uri wezvirimwa, sarudza mahairi ane mwoyo kana kuti tofu.
- 1-2 mapaundi yemiriwo. Chirongwa ichi chekudya chekudya chinoshandisa mbeu yebhinzi, asi iwe unogona kusarudza chero gorosi yegorogi yaunogona kuisa pamusoro pehove. Mbeu yeBrussels, broccoli, uye asparagus inoshanda zvakanaka, zvakare. Izvi zvipembenene zvakanyanya kwazvo mumakirori uye zvine utano hwakanaka, saka iwe uchatakura pane izvi mune imwe neimwe yezvokudya zvako zvakagadzirirwa.
- 1 pound yakajeka mimwe miriwo . Wedzera pundu yemuvara kune zvokudya zvako nemuvara wemuvara. Makaroti akanaka nekuti haasviki, ari nyore kubika, uye ane utano, asi sarudza veggie yaunofarira zvikuru.
- 6 midzi mbatata. Yukon golide mazai anoshanda zvakanaka, asi mbatata tsvuku inoshandawo. Dzokai russet mbatata nokuti dzinowanzova dzakakura.
Mukuwedzera kune izvozvi zvekudya, iwe unoda kuva nematanhatu ekugadziriswa. Iyi chirongwa inoshandisa Ziploc 3.5 mukombe kumativi ose emidziyo nokuti inowanikwa zvakanaka mufiriji yangu. Asi makambani akawanda anoita zvigadziri zvinoshanda zvakafanana.
Danho Rokutanga: Geza uye Simba Zvimedu
Tanga kubheka nekushambidza uye kupisa mishonga yako yakasvibirira uye yakajeka. Chengetedza magumo kubva kumabhandi ehodhi uye uzvikanda mucolander kuti usize pasi pefaucet. Zvadaro, nyora uye sanisa marotori ako.
Steam miriwo yakasiyana pane stovetop. Inofanira kutora maminitsi gumi chete kana zvakadaro kuti miriwo igadzike. Iwe uchaziva apo mbhegi dzinogadzirwa apo iwe unogona kuvarova neforogo. Asi usabika nguva refu. Iwe hausi muto we mushy muzvokudya zvako zvine utano.
Nhanho yechipiri: Geza uye Steam Mbatata
Nepo veggies ako ari kutengesa, tora maminitsi mashanu kuti usvute mbatatisi. Zvadaro, bvuta mbate imwe neimwe nebanga. Iwe uchapedza mbatatisi pane stovetop zvakare. Asi izvi zvinotora nguva shoma. Rongai 20-30 maminitsi kuitira kuti mbatata igobika.
Kana iwe usingadi mazamu, unogona kushandisa zviyo zvine utano panzvimbo. Dzimwe nguva ndinoshandisa rizi dzomusango, couscous, kana kuti chinotyisa cheinoa pane mbatata. Zviyo zvinyorwa zvakanaka zvinobva kune fiber , uye zvimwe zviyo, zvakadai se quinoa, inopa chiremba chakanaka cheprotheni zvakare.
Roast uye Chikamu Chicken
Kuti ugadzirire chifu chekuku , gadzai mazamu ega pahomwe yekabi uye musasa nomunyu uye pepper. Iwe unogonawo kuwedzera kunakidza nekugunzva nekusasa kwechingwa chakavhunga chingwa. Vamwe vane hutano vanodya uye vanokonzera bhariamic vhiniga pamusoro pekukuvira kwavo.
Iwe unogona kushandisa dzimwe nhengo dzehuku kana uchida. Iwe ungangodaro wakaziva kuti mahara, mazamu asina ganda mazamu anodhura kupfuura mamwe mativi ehiri. Asi ramba uchifunga kuti chikafu chezvakakwana zvezvikamu zvakasiyana zvehuchi zvinogona kusiyana, saka makori ako anogona kukura zvakare.
Isa bhokiti yebibi muchoto chave chave chichigadzirirwa kusvika ku 375 degrees. Roast kwemaminitsi makumi maviri nemakumi matatu kusvikira chika chikagadzirirwa zvizere. Zvadaro, gurai mazamu ega muzvidimbu zvakasvibirira.
Chikafu Chine Utano Zvokugadzirira uye Kudya
Kana imwe yezvipfeko zvako zvikagadzirwa, inguva yekuunganidza zvokudya zvako zvakanaka kwevhiki. Kutanga, isa mbatata imwe mumudziyo wega wega. Zvadaro, wedzera mimwe mizhinji yemiriwo miriwo uye miriwo minyoro mivara. Pakupedzisira, wedzera zvishoma zvimedu zvekuyamwisa uye uvhare chigadziko chimwe nechimwe.
Isai midziyo mufiriji kana mufiriji. Iwe unogona kuchengeta zvishomanana kudya mufiriji uye zvokudya zvishomanana mufiriji kuitira gare gare vhiki. Kana iwe ukachengetedza kudya-firiji yakanaka , unenge uine nzvimbo yakawanda pedyo neproteine yako ine utano uye zvinwiwa.
Kudya kwega kwega kunopa makirogiramu anenge 260, 3 gramu emafuta, 17,4 gm carbohydrate uye 31 gramu eprotini. Izvo zvinodyiwa mune zvekudya zvako zvinogona kusiyana zvichienderana nehuwandu hwemashoko ako.
Kudzokorora Kudya Kwakagadzirwa Zuva Nezuva
Kuti udzoke zvakare kudya kwako kwakanaka, ingotora chigadziro kubva mufiriji uye uende nayo mu microwave. Ivhare pa 70 muzana simba kweminiti imwechete. Zvadaro, bvisa chigadziko kubva kumidyoveve uye uise huyo patafura. Shandisa zvakasara zvinoshandiswa zvakakwirira pamusoro pemaminetsi maviri. Wedzera zvakasara zvinoshandiswa kune plate yako uye wakagadzirira kudya!
Kuti ugadzirire kudya kwechando, bvisa kubva mufiriji uye uite kuti iwedzere mufiriji usiku humwe. Zvadaro, tevera mirairo yakafanana (pamusoro) yekudzorerazve.
Nokuti kudya kwemanheru kwakanyanya kuderera mumakori, unogona kuwedzera sauces yako yaunofarira kana madii. Giraza gorozi gorozi gorozi kana imwe tambo pahuchi, uwedzere mafuta kune mazamu ako, kana kusasa maarumondi pazvokudya zvekuwedzera. Ingova nechokwadi chekuwedzera izvi zvinyorwa mukuenzanisa kuti uchengetedze kudya kwekoriri pasi uye chirongwa chako chekudya pamutambo.