Kuphatikiza pa njira ziwiri zikuluzikulu zosungira masamba - kumalongeza ndi kuzizira, palinso mtundu wina wotchuka kwambiri komanso wosunga ndalama wosunga chakudya. Ichi ndi chikhalidwe choyambirira cha kuyanika chakudya, ndipo zukini zouma sizimodzimodzi. Umu ndi m'mene makolo athu ankapangira chakudya nthawi yachisanu.
Kuyanika zenizeni
Zukini ndi masamba omwe mwina amadziwika kwa aliyense wokhala padziko lapansi. M'mayiko ambiri padziko lapansi pali mbale zambiri zomwe amatha kuphikira m'njira zosiyanasiyana. Malo obadwira mbewuyo ndi Central America. Ndiko komwe masamba abwino kwambiriwa adalimidwa zaka zikwi zisanu zapitazo. Amwenyewa anali ndi nthano, yomwe inanena kuti mafutawa ndi mphatso yochokera kwa milungu, inali yamtengo wapatali.
Azungu anayamba kuyipukuta m'zaka za zana la 16 zokha, ndipo ku Russia zidawonekera m'zaka za zana la 19. Kuyambira pamenepo, chikhalidwe ichi chalowa mwamphamvu muzakudya za anthu ambiri akummawa ndi kumadzulo.
Zukini ndi nkhokwe ya michere yambiri yodziwika bwino. Muli mavitamini ndi michere yambiri. Zamkati mwa chomerachi muli mavitamini A, B, C, folic acid. Komanso, nthaka, magnesium, chitsulo ndi zinthu zina zofufuza zimalowa m'thupi, zomwe zimathandizira hematopoiesis ndi dongosolo lamanjenje.
Masiku ano ndimakonda kwambiri zakudya zopatsa thanzi. Chifukwa cha zakudya zopatsa thanzi komanso mafuta ochepa, mitundu yoyambirira imagwiritsidwa ntchito kudyetsa ana aang'ono.
Kuchuluka kwa fiber mu zukini kumakuthandizani kuti muchotse mchere wambiri, poizoni mthupi ndikupewa kuyika kwa cholesterol choipa.
Katundu wa masamba wouma sali otsika mwatsopano. Izi zidadziwika ndi amwenye omwe adazipeza. Kuphatikiza apo, mankhwala otere amatha kusungidwa nthawi yayitali. Chogulitsanso chimasungidwa kwa zaka zingapo, pambuyo pa nthawi imeneyi ndibwino kukonzekera masamba atsopano azitsamba.
Pali maphikidwe ambiri omwe amaphatikizapo zukini zouma. Ikhoza kuwonjezeredwa ku supu, nyama ndi masamba a masamba, msuzi wosiyanasiyana, casseroles, chimanga ndi mbale zina zambiri.
Mutha kuyanika mitundu iliyonse. Komabe, ukadaulowo ukhala wosiyana pang'ono. Mwachitsanzo, zukini wachinyamata wa zukini safuna khungu lapadera, popeza palokha ndi lofewa. Za mitundu ina yamitundu ina komanso nthawi zokula, sizingakhale zovuta kuziyambiratu. Ngakhale itha kuyanika ndi peel, zonsezi zimadalira pakuwonjezeranso.
Chifukwa chake, kuti muumitse zukini, muyenera kuyamba mukukusenda ndikudulira mphete. Ngati yayamba kucha, ndiye kuti nkofunika kuchotsa nthanga mkati. Mwa njira, amaumitsanso ndikugwiritsanso ntchito chakudya, popeza ali ndi vitamini E wambiri, Kuphatikiza apo, nthanga zouma zili ndi zida zotsutsa.
Kukula kwa mphetezo kumadalira mawonekedwe omwe amakonzedweratu kuti adzagwiritsidwe ntchito. Kuti akonze zotchedwa tchipisi, mphetezo ziyenera kuchepetsedwa kwambiri. Ngati mukufuna mpheteyo, muyenera kudula. Msuzi wachichepere, woonda komanso wocheperako amatha kudula kutalika. Mupeza mbale zazing'ono zomwe zimakhalanso zosavuta kuuma.
Ndikoyenera kudziwa kuti ili ndi 90% yamadzi, chifukwa chake imauma kwambiri. Magalamu 100 okha azinthu zouma ndi omwe adzatuluke pa kilogalamu.
Njira zowumitsira zukini m'nyengo yozizira
Monga masamba ena ambiri, zukini zouma m'njira zachikhalidwe zamakono. Izi zitha kuchitika mu uvuni, chowumitsira, ndi ma microwave, komanso, mumlengalenga.
Mu uvuni
Mu uvuni, zukini amauma maola 7-8. Kuti muchite izi, mabwalo kapena mbale ziyenera kuyikidwa pazikopa, pomwe pali mipata pakati pawo. Mbale amathanso kupachikidwa pama grate apadera. Kenako mpweya wabwino udzasamalidwa pakuyanika. Kutentha kumayikidwa pa 50-60 madigiri. Pochita izi, ma mugs adzafunika kutembenuzidwa. Ngati masambawo sanaume mkati mwa nthawi, ndiye kuti mutha kuyikanso kwa ola limodzi kapena awiri.
Ubwino wa kuyanika kotere ndikuti imakhala ndi mavitamini ndi michere yambiri. Mwa zovuta, ndikufuna kudziwa kufunika kowunika momwe ntchitoyi ikuyendera.
Mu choumitsira chamagetsi
Njira yophika zukini zouma mu chowumitsira magetsi ndiyabwino kwambiri. Mu choumitsira cha VOLTERA 1000 Lux, mutha kuyika magawo pamagawo angapo, ikani kutentha kofunikira ndikupita kukachita ntchito zina zapakhomo.
Ubwino wa zowumitsa ndikuti zimakupatsani mwayi wosunga zinthu zonse zofunikira chifukwa cha kutentha pang'ono. Ndipo izi ndizofunikira kwambiri pakusunga mavitamini. Mwachitsanzo, kutentha kwa madigiri 60, vitamini C imawonongeka. Kuphatikiza apo, zowumitsa zamakono zimakhala ndi dongosolo lofunikira la mpweya wabwino.
Pamwamba
Zida zouma mumlengalenga zimawerengedwa kuti ndizosamalira zachilengedwe, chifukwa kuyanika kumachitika mwachilengedwe. Koma ndiye cholimba kwambiri. Zukini zidzauma motere kwa masiku angapo. Zitha kuyikidwa pamapepala kapena kupachikidwa pa chingwe chotambasulidwa.
Chosavuta cha njirayi ndi kusowa ukhondo, tizilombo tosiyanasiyana titha kuwuluka, fumbi limauluka, ndi zina zambiri. Tiyeneranso kudziwa kuti mpweya wabwino ndi kuyanika kotere sikabwino kwenikweni.
Momwe mungayambire kuyanika mu microwave
Njira yachangu kwambiri yowumitsira zukini ili mu microwave. Kutentha kwakukulu komwe kumabwera chifukwa cholowa kwa ma microwave cheza munthawi yomweyo kumachotsa madzi ochulukirapo. Pafupifupi mphamvu, zimangotenga mphindi makumi. Chosavuta cha njirayi ndikuwunika nthawi zonse za malonda.
Momwe mungasungire zukini zouma
Njira yabwino yosungira ndi magalasi kapena zotengera za pulasitiki zokhala ndi chivindikiro chomata. Kulimba kumeneku kumafunika kuti tipewe tizirombo (njenjete, nsikidzi, ndi zina zambiri) kuti zisalowemo.
Nthawi zambiri chakudya chouma chotere chimasungidwa m'matumba achisanza. Koma popita nthawi, ngati chipinda ndichinyontho, kuyanika mkati kumatha kukhala konyowa. Masamba owuma amatha kusungidwa mpaka nyengo yotsatira, ndipo nthawi zina kupitilira apo.
Kutengera zonsezi, titha kunena kuti zukini, zouma mu uvuni kapena chowumitsira ndi ma microwave, komanso zouma mwachilengedwe, sizowopsa kuposa momwe ziliri zatsopano.
Ikhozanso kuwonjezeredwa ndi chisangalalo ku mbale zingapo zotchuka. Porridge, stews, soups, omelettes - ili ndi mndandanda wosakwanira wa maphikidwe abwino omwe ali ndi zukini zouma. Kuphatikiza apo, ikhoza kusungidwa kwa nthawi yayitali.
Komanso, musaiwale kuwerenga zolemba zathu pa njira zoumitsira mbatata ndi kaloti.