Supu yokoma ya ndiwo zamasamba yokhala ndi nandolo, kaloti ndi udzu winawake, yopatsa thanzi komanso yosavuta kuphika.

Supu ndi imodzi mwa mbale zotonthoza komanso zopatsa thanzi kwambiri. Sikuti ndi njira yabwino yotenthetsera masiku ozizira okha, komanso ndi njira yokoma yodyera ndiwo zamasamba zosiyanasiyana ndi nyemba. Pakati pa zosankha zambiri zomwe zingakonzedwe, Supu ya masamba ndi nandolo, kaloti ndi udzu winawake Imadziwika bwino ngati njira yophikira yopatsa thanzi, yosavuta kukonzekera, komanso yokoma. Chakudyachi sichongopatsa zakudya zofunikira zokha komanso ndi chabwino kwa iwo omwe akufuna kudya zakudya zopatsa thanzi komanso zopepuka.

Munkhaniyi, tifufuza ubwino wa chakudya ichi, zakudya zake, komanso momwe tingachiphikire mosavuta. Tidzaonanso momwe chilichonse chimathandizira kuti supu iyi ikhale yokoma, zomwe zimapangitsa kuti ikhale chakudya chokwanira komanso chokhutiritsa.

Kodi ubwino wodya kaloti ndi udzu winawake ndi wotani?

Kaloti ndi udzu winawake ndi zinthu ziwiri zazikulu zomwe zimagwiritsidwa ntchito mu supu iyi, ndipo kuphatikiza kwawo kumapereka zabwino zambiri pa thanzi. Ndiwo zamasamba zonse ziwiri zili ndi mavitamini, mchere, ndi ma antioxidants ambiri, zomwe zimapangitsa kuti zikhale zabwino kwambiri kuti thupi lanu ndi malingaliro anu zikhale bwino.

Karoti katundu

• Wolemera mu vitamini AKaloti amadziwika kuti ali ndi beta-carotene yambiri, yomwe ndi antioxidant yomwe thupi limasintha kukhala vitamini A. Vitamini iyi ndi yofunika kwambiri pa masomphenya abwino, chitetezo chamthupi, komanso khungu.
• Zakudya zamafutaKaloti ndi gwero labwino kwambiri la ulusi, zomwe zimathandiza kukonza kugaya chakudya ndikupewa mavuto monga kudzimbidwa.
• Ma antioxidantsMuli mankhwala omwe amalimbana ndi ma free radicals, omwe amachepetsa chiopsezo cha matenda osatha monga khansa ndi matenda a mtima.

Katundu wa seleri

• Ma calories ochepaSelari ili ndi ma calories ochepa kwambiri, zomwe zimapangitsa kuti ikhale yabwino kwa iwo omwe akudya zakudya zochepa kapena omwe akufuna kuchepetsa thupi lawo.
• Wolemera mu vitamini KVitamini iyi ndi yofunikira pakupanga magazi ndi kagayidwe ka michere.
• Anti-kutupaSelari ili ndi mankhwala omwe amathandiza kuchepetsa kutupa m'thupi, zomwe zingakhale zothandiza kwa anthu omwe ali ndi nyamakazi kapena matenda ena otupa.

Kaloti ndi udzu winawake zikaphatikizidwa mu supu, ubwino uwu umawonjezeka, zomwe zimapangitsa kuti pakhale michere yokwanira yomwe imathandiza kuti thupi likhale lathanzi.

Kodi mbale ya nandolo ndi ndiwo zamasamba ili ndi ma calories angati?

Nandolo ndi nyemba zodziwika bwino m'maphikidwe ambiri padziko lonse lapansi, ndipo pali chifukwa chomveka. Ndi gwero labwino kwambiri la mapuloteni ochokera ku zomera, ulusi, ndi michere yofunika. Kuphatikiza apo, ndi zosinthasintha kwambiri ndipo zimatha kusakanikirana ndi masamba osiyanasiyana kuti apange mbale zopatsa thanzi komanso zokoma.

Mbale ya nandolo ndi ndiwo zamasamba Zakudya zopangidwa ndi kaloti, seleri, ndi ndiwo zamasamba zina nthawi zambiri zimakhala ndi ma calories ochepa koma zimakhala ndi michere yambiri. Pansipa pali kuyerekezera kwa ma calories omwe ali mu chakudya chamtunduwu:

• Nkhuku zophika: Chikho chimodzi cha nsawawa zophikidwa chili ndi ma calories pafupifupi 225.
• VerdurasKaloti, udzu winawake, anyezi, ndi ndiwo zamasamba zina zimakhala ndi ma calories ochepa chifukwa zili ndi madzi ambiri komanso ulusi wambiri. Mwachitsanzo, kaloti wapakati amakhala ndi ma calories 25 okha, ndipo phesi la udzu winawake limakhala ndi ma calories pafupifupi 6.
• Ma calories onseMbale yochuluka ya supu ya nandolo ndi ndiwo zamasamba imatha kukhala ndi ma calories 250 mpaka 350, kutengera zosakaniza zina monga mafuta, zonunkhira, kapena ndiwo zamasamba zina.

Chakudya ichi ndi chabwino kwa iwo omwe akufuna kudya zakudya zopatsa thanzi komanso zopatsa thanzi, chifukwa chimapereka michere yambiri popanda kupitirira ma calories.

Kodi ubwino wodya supu ya udzu winawake ndi wotani?

Selari ndi ndiwo zamasamba zomwe, ngakhale kuti nthawi zambiri sizimakhala nyenyezi pa chiwonetserochi, zimapereka maubwino ambiri pa thanzi. Zikaphatikizidwa mu supu, monga momwe zilili ndi Supu ya Selari ndi nandolo ndi kaloti, makhalidwe ake amakhala osavuta kuwapeza komanso osavuta kuwagaya.

Ubwino wa udzu winawake mu supu

1. MagetsiSelari ili ndi madzi ambiri, zomwe zimapangitsa kuti ikhale yabwino kwambiri pa supu, chifukwa imathandiza kuti thupi likhale ndi madzi okwanira komanso imawonjezera kukoma kwa chakudya.
2. Zimathandiza kuti chimbudzi chiziyenda bwinoSelari ili ndi ma enzymes ogaya chakudya omwe amathandiza kuti chakudya chizigayidwa bwino, zomwe zimachepetsa chiopsezo cha kusasangalala m'mimba.
3. Imalimbitsa chitetezo chathupiChifukwa cha kuchuluka kwa vitamini C ndi ma antioxidants ena, udzu winawake umathandiza kulimbitsa chitetezo cha thupi.
4. Zimathandiza kuchepetsa kulemeraKuchepa kwa ma calories ndi ulusi wambiri kumapangitsa kuti ikhale yothandiza kwambiri kwa iwo omwe akufuna kuchepetsa thupi kapena kukhalabe ndi thupi labwino.

Kuphatikiza apo, udzu winawake umapatsa supu kukoma kwatsopano komanso kofewa komwe kumafanana bwino ndi nandolo ndi kaloti.

Kodi supu ya ndiwo zamasamba iyenera kuphikidwa nthawi yayitali bwanji?

Kuphika supu ya ndiwo zamasamba ndi njira yomwe imafuna chisamaliro, makamaka ngati tikufuna kuti zakudya zomwe zili mu zosakaniza zikhale zambiri. Nthawi yophikira idzadalira ndiwo zamasamba zomwe timagwiritsa ntchito komanso kapangidwe kake komwe tikufuna.

Nthawi yophika yovomerezeka

• ChikukuNgati mukugwiritsa ntchito nsawawa zouma, ndikofunikira kuzinyowetsa kwa maola osachepera 8 musanaziphike. Kenako, ziwotcheni pang'onopang'ono kwa mphindi 45 mpaka ola limodzi, kapena mpaka zitafewa.
• Kaloti ndi udzu winawakeMasamba awa nthawi zambiri amaphikidwa kwa mphindi 20-25, kapena mpaka atafewa koma osafewa kwambiri.
• Ndiwo zamasamba zinaNgati tiwonjezera anyezi, adyo kapena ndiwo zamasamba zina, ndibwino kuti tiziziwotcha kaye kuti ziwonjezere kukoma kwake kenako tiziphike ndi zosakaniza zina zonse.

Nthawi yonse yophikira supu ikhoza kukhala pakati pa mphindi 30 mpaka 50, kutengera zosakaniza ndi njira yophikira yomwe yagwiritsidwa ntchito.

Malangizo ophikira supu yabwino kwambiri

1. Gwiritsani ntchito zosakaniza zatsopanoNdiwo zamasamba zatsopano zimapatsa kukoma ndi michere yambiri kuposa zozizira kapena zam'chitini.
2. Osaphika mopitirira muyesoNdiwo zamasamba zophikidwa mopitirira muyeso zimatha kutaya mavitamini ndi michere, choncho onetsetsani kuti mwaziphika mpaka zitafewa.
3. Onjezani zonunkhira kuti mulaweMukhoza kuwonjezera zonunkhira ku supu ndi zitsamba monga oregano, thyme, kapena parsley kuti ikhale ndi kukoma kokoma.
4. Perekani yotenthaSupuyo imakhala yokoma kwambiri ikaperekedwa yotentha, pamodzi ndi buledi wathunthu kapena saladi yopepuka.

Chinsinsi chokonzekera supu ya ndiwo zamasamba ndi nandolo, kaloti ndi udzu winawake

Tsopano popeza takambirana za ubwino ndi malangizo okonzekera supu yokoma iyi, ndi nthawi yoti tiyambe. Nayi njira yosavuta komanso yopatsa thanzi kuti musangalale ndi chakudya ichi kunyumba.

Zosakaniza:

• Chikho chimodzi cha nkhuku zophikidwa (kapena chikho chimodzi cha nkhuku zophikidwa)
• Kaloti awiri apakati, odulidwa ndi kudulidwa
• Mapesi awiri a udzu winawake, odulidwa
• Anyezi wapakati 1, wodulidwa
• Ma clove 2 a adyo, odulidwa
• Makapu 4 a msuzi wa masamba (ukhoza kukhala wopangidwa kunyumba kapena msuzi wa pasitala)
• Supuni 1 oregano
• Mchere ndi tsabola kuti mulawe
• Mafuta a azitona okazinga

Malangizo:

1. Sakanizani ndiwo zamasambaMu mphika waukulu, tenthetsani mafuta pang'ono a azitona ndikuphika anyezi, adyo, kaloti, ndi udzu winawake mpaka zitapsa komanso zonunkhira bwino.
2. Onjezani nandoloOnjezani nandolo zophikidwa mumphika ndikusakaniza bwino ndi ndiwo zamasamba.
3. Onjezani msuziThirani msuzi wa ndiwo zamasamba mumphika ndikuwiritsa.
4. Phikani pa moto wochepaChepetsani moto ndi kuphika kwa mphindi 20-25, kapena mpaka ndiwo zamasamba zitafewa.
5. NyengoOnjezani mchere, tsabola ndi oregano kuti mulawe.
6. TumikiraniPerekani supu yotentha, pamodzi ndi mkate kapena saladi.

Supu iyi si yokoma kokha, komanso ndi njira yabwino yowonjezerera ndiwo zamasamba ndi nyemba zambiri muzakudya zanu. Ndi kukoma kwake kwachilengedwe komanso kapangidwe kosalala, ndi chakudya chomwe banja lonse lingasangalale nacho.

Pomaliza, Supu ya masamba ndi nandolo, kaloti ndi udzu winawake Ndi chakudya chomwe chimaphatikiza zabwino kwambiri zachilengedwe mu mbale imodzi. Chifukwa cha ubwino wake wambiri pa thanzi, kukoma kokoma, komanso kukonzedwa kosavuta, ndi chisankho chabwino kwambiri pa chakudya chilichonse. Chifukwa chake musazengereze kuyesa njira iyi yophikira ndikupeza chifukwa chake yakhala njira yodziwika bwino yophikira zakudya zabwino.