Chakudya ndi chakudya chofunikira, komabe sitiyenera kulemetsa komanso caloric. Kuchokera masangweji ndi nyama yankhumba, mbatata yokazinga ndi nyama, pelmeni ndi zina "zokondweretsa" ndi bwino kukana, koma nsomba, monga cod, ophika ndi ndiwo zamasamba, sizowonongeka chabe komanso zimakhala zokoma kwambiri. Nsomba iyi ndi yotsika kwambiri, koma ndi phosphorous wolemera ndi ma omega-3 acids, kotero ife timagula kododo ndikuyenda.
Ngati mukufulumira
Kuchokera kuntchito, nthawi zambiri mumabwera mwatopa kwambiri moti mulibe nthawi, palibe mphamvu zopezera zokondweretsa komanso nthawi yayitali pa mbale. Timachita bwino kwambiri: konzekerani nsombazi: nsomba, zophikidwa mu uvuni ndi masamba, zidzakhala zokonzeka mkati mwa theka la ora.
Zosakaniza:
- zikhomo (popanda khungu, mafupa, m'mimba) - 4 ma PC;
- tomato kucha osati madzi - 6-8 zidutswa;
- mafuta owonjezera a maolivi - 50 ml;
- zukini wamng'ono kapena zukini - 1 pc ;;
- mchere - uzitsulo 1;
- basil kapena zitsamba zina - 2-3 mankhwala osakaniza;
- tsabola watsopano pamphero - kulawa.
Kukonzekera
Chinsinsi cha cod ndi ndiwo zamasamba ndi zosavuta. Lembani mawonekedwe a mafuta, kuyika tomato mu magawo, kuwaza tsabola, pa iwo timayika nsomba yosambitsidwa ndi youma ndi pepala la pepala. Chilengedwe. Pamwamba pa cod, perekani magulu a zukini (kudula kwambiri), onjezerani mchere ndikuutumiza ku uvuni wotentha kwa theka la ora. Onjetsani masamba ndi msuzi wina omwe mumakonda.
Ngati simuthamanga
Ngati pali nthawi komanso chilakolako chophika chinthu chosazolowereka, mwachitsanzo, mwachangu, pa chakudya chamasana - cod, choyika ndi masamba, chophika mu uvuni.
Zosakaniza:
- Nsomba zatsopano, makamaka, zonse - 1,5-2 makilogalamu;
- kaloti lalikulu lalanje - 1 PC;
- anyezi anyezi anyezi - 2 ma PC.;
- tomato kucha, osati wofiira wamadzi - 2 ma PC.;
- zukini achinyamata kapena nyengo dzungu - 70 g;
- mafuta osapangidwa kuchokera ku mpendadzuwa osapsa - 40 ml;
- mandimu - ΒΌ chidutswa;
- mchere, tsabola woyera watsopano - kulawa.
Kukonzekera
Zakudya zofiira, zophikidwa ndi ndiwo zamasamba, zophikidwa. Kuchokera pa pepala kawiri kawiri ngati nsomba, timapanga gawo lapansi, pindani pakati ndikupindika m'mphepete (ziyenera kuwoneka ngati ngalawa). Timatsuka kaloti, zukini kapena dzungu, anyezi. Tinawaza tinthu tating'onoting'ono tomwe timadula tomato. Pa masamba mafuta, kutenthedwa kwa kuwala kowala, mwachangu masamba kusamba mpaka kuphika. Timatsuka ndi kuthira nsomba. Mimba, timayika masamba, timayika nsombazo, masamba otsala amagawidwa kuchokera pamwamba. Kuphika kwa mphindi makumi asanu ndi mphambu zisanu ndi ziwiri. Kutumikira, kuwaza ndi madzi a mandimu. Opti ndi masamba, ophika mu uvuni, adzabwera ndi vinyo woyera wouma kapena mowa ndi masamba a saladi.