Malangizo a gulu la pachipatala cha Mayo (Minnesota, USA) Bukuli lili ndi malangizo okonzekera nyemba ndi njira zowonjezerera nyemba pazakudya zanu ndi zokhwasula-khwasula.
Mbeu - gulu la ndiwo zamasamba zomwe zimaphatikizapo nyemba, nandolo, ndi mphodza - zili m'gulu lazakudya zosinthika komanso zopatsa thanzi. Zakudya za nyemba nthawi zambiri zimakhala ndi mafuta ochepa, zilibe cholesterol, komanso zimakhala ndi folic acid, potaziyamu, chitsulo, ndi magnesium. Amakhalanso ndi mafuta athanzi komanso ulusi wosungunuka komanso wosasungunuka. Mbeu za nyemba ndi gwero labwino la mapuloteni ndipo zimatha kukhala m'malo mwa nyama, zomwe zimakhala ndi mafuta ambiri komanso cholesterol.
Ngati mukufuna kuwonjezera kuchuluka kwa nyemba muzakudya zanu, koma osadziwa momwe mungachitire, bukuli likuthandizani.
Malo ogulitsira ambiri ndi ogulitsa zakudya amanyamula mitundu yosiyanasiyana ya nyemba, zouma ndi zamzitini. Kuchokera kwa iwo mukhoza kuphika mbale zokoma, Latin America, Spanish, Indian, Japanese ndi Chinese mbale, soups, stews, saladi, zikondamoyo, hummus, casseroles, mbali mbale, zokhwasula-khwasula.
Nyemba zouma, kupatula mphodza, zimafuna kuti zilowerere m'madzi otentha m'chipindacho, pomwe zimathiridwa madzi kuti ziwathandize kuphika mofanana. Ayenera kusanjidwa asanawaviike, kutaya nyemba zilizonse zosuluka kapena zofota ndi zinthu zachilendo. Malingana ndi nthawi yomwe muli nayo, sankhani imodzi mwa njira zoviika zotsatirazi.
Pang'onopang'ono zilowerere. Thirani nyemba mumphika wamadzi, kuphimba ndi refrigerate kwa maola 6 mpaka 8 kapena usiku wonse.
Hot zilowerere. Thirani madzi otentha pa nyemba zouma, ikani moto ndikubweretsa kwa chithupsa. Chotsani kutentha, kuphimba mwamphamvu ndi chivindikiro ndikuyika pambali, muyime kutentha kwa maola awiri mpaka atatu.
Zilowerere mwachangu. Wiritsani madzi mu saucepan, kuwonjezera nyemba zouma, kubweretsa kwa chithupsa, kuphika kwa mphindi 2-3. Phimbani ndipo muyime kutentha kwa ola limodzi.
Kuphika popanda kuviika. Ikani nyemba mu poto ndikutsanulira madzi otentha, wiritsani kwa mphindi 2-3. Kenako phimbani ndi kuika pambali usiku wonse. Tsiku lotsatira, 75 mpaka 90 peresenti ya shuga wosagawanika omwe amayambitsa gasi adzasungunuka m'madzi, omwe ayenera kutsanulidwa.
Pambuyo akuwukha, nyemba ayenera kutsukidwa, kuwonjezera madzi abwino. Wiritsani nyembazo mumphika waukulu kuti madzi asapitirire gawo limodzi mwa magawo atatu a voliyumu ya poto. Mukhoza kuwonjezera zitsamba ndi zonunkhira. Bweretsani kwa chithupsa, kuchepetsa kutentha ndi simmer, oyambitsa nthawi zina, mpaka wachifundo. Nthawi yophika imasiyana malinga ndi mtundu wa nyemba, koma mutha kuyang'ana ngati mutapereka mphindi 45. Onjezerani madzi ambiri ngati nyemba zaphikidwa popanda chivindikiro. Malangizo Ena: Onjezani mchere ndi zosakaniza za asidi monga vinyo wosasa, tomato, kapena phala la phwetekere kumapeto kwa kuphika, nyemba zatsala pang'ono kutha. Ngati zosakanizazi ziwonjezedwa mofulumira kwambiri, zimatha kuumitsa nyemba ndikuchepetsa kuphika. Nyemba zimakhala zokonzeka zikatsukidwa ndi mphanda kapena zala. Kuzizira nyemba zophika kuti zigwiritsidwe ntchito pambuyo pake, zimiza m'madzi ozizira mpaka ozizira, ndiye kukhetsa ndi kuzizira.
Opanga ena amapereka nyemba "nthawi yomweyo" - ndiko kuti, adamizidwa kale ndikuwumitsanso ndipo safunikira kulowetsedwa kwina. Pomaliza, nyemba zamzitini ndizowonjezera mwachangu pazakudya zambiri popanda kuseweretsa zambiri. Ingokumbukirani kutsuka nyemba zamzitini kuti muchotse sodium yomwe imawonjezeredwa pakuphika.
Ganizirani njira zomwe mungaphatikizire nyemba zambiri muzakudya zanu ndi zokhwasula-khwasula: Pangani soups ndi casseroles ndi nyemba. Gwiritsani ntchito nyemba zoyera ngati maziko a sauces ndi gravies. Onjezani nandolo ndi nyemba zakuda ku saladi. Ngati mumagula saladi kuntchito ndipo nyemba sizikupezeka, bweretsani nyemba zanu zopangira kunyumba mumtsuko waung'ono. Zakudya zopatsa thanzi pa soya mtedza, osati tchipisi ndi crackers.
Ngati simukupeza mtundu wina wa nyemba m'sitolo, mutha kusintha mtundu wina wa nyemba mosavuta m'malo mwa wina. Mwachitsanzo, nyemba zakuda ndi zabwino m'malo mwa nyemba zofiira.
Nyemba ndi nyemba zina zimatha kuyambitsa mpweya m'matumbo. Nazi njira zingapo zochepetsera mphamvu yotulutsa mpweya wa nyemba za nyemba: Sinthani madzi kangapo panthawi yonyowa. Musagwiritse ntchito madzi omwe nyembazo zidaviikidwa pophika. Sinthani madzi mumphika wa nyemba zowiritsa pakadutsa mphindi zisanu chithupsa chikuyamba. Yesani kugwiritsa ntchito nyemba zam'chitini - kuyika m'zitini kumalepheretsa ena mwa mashuga otulutsa mpweya. Simmer nyemba pa moto wochepa mpaka bwino. Nyemba zofewa ndizosavuta kugayidwa. Onjezerani zokometsera zochepetsera mpweya monga katsabola ndi chitowe pophika mbale za nyemba.
Pamene mukuwonjezera nyemba zatsopano pazakudya zanu, onetsetsani kuti mumamwa madzi okwanira komanso kuchita masewera olimbitsa thupi nthawi zonse kuti muthandize dongosolo lanu la m'mimba.