Ng'ombe goulash

Ndi za soseji lero. Makamaka, osati za msuzi wokha, koma za mseche. Mwina tsopano munaganiza kuti: "Kodi ndi soul? Inde, sizowopsa konse! ”

Komabe, mbale iyi ilibe malamulo enieni ophikira kapena mndandanda wazosakaniza. M'malo mwake, iyi ndi Eintopf yokhazikika (msuzi wakuda), yokonzedwa m'njira zambiri. Mupeza maphikidwe osiyanasiyana, kuphatikiza nyama goulash, monga momwe tingathere, amathanso kusintha ndikusintha mwakufuna kwanu. Mbale yomwe inakonzedwa molingana ndi masamba amakono a carb otsika imakhala yokoma kwambiri komanso yoyenera kutenthetsa kwa masiku angapo.

Chofunikira: monga Eintopf, goulash imakhala yowoneka bwino tsiku lotsatira ikaphulitsidwa. Kuphika ndi chisangalalo!

Zosakaniza

• Bokvurst (soseji yophika kale), zidutswa 4,
• Anyezi wofiyira, zidutswa ziwiri,
• Garlic, mitu itatu,
• Tsabola (wofiyira, wobiriwira, wachikasu),
• Kuyika phala lamatumbo, 0,1 kg.,
• Mwampira watsopano, 0,4 kg.,
• Msuzi wa ng'ombe, 500 ml.,
• Paprika wokoma, curry ndi erythritol, supuni 1,
• Nutmeg, supuni 1 imodzi,
• Mchere ndi tsabola kuti mulawe,
• Mafuta a azitona pokazinga.

Kuchuluka kwa zosakaniza kumatengera 4 servings. Kukonzekera kwa zigawo zonse ndi nthawi yophika yoyera kumatenga pafupifupi mphindi 30.

Ng'ombe goulash kuphika

Chimodzi mwazomwe mungakonzekere kaphikidwe ka nyama yapa goulash: ng'ombe 600 g, mafuta osungunuka 40 g, anyezi 1-2 ma PC, msuzi wosenda 75 g, ufa 25 g, wowawasa kirimu 100 ml, mbale yotsekemera, mchere, tsabola, tsamba la Bay, masamba.

Nyama ya scapula yam'mbuyo mwendo sludge (kupatula ma shanks), yomwe idapangidwa mu 25-30 g cubes, mchere, mwachangu ndi mafuta, kutsanulira msuzi kapena madzi, onjezerani pure pure ya tomato ndi simmer mpaka yophika (1-1,5 maola). Pambuyo pake, kutsanulira ufa wa tirigu, wothira ndi madzi kapena msuzi wowuma, wothiriridwa ndi madzi kapena msuzi wowumitsidwa mu msuzi ndi nyama, onjezani anyezi wosankhika, tsabola, tsamba la bay, wowawasa wowawasa ndi kuwaza nyama pa chithupsa chofewa mpaka zofewa, koma osagaya (calorizer). Tumikirani goulash yophika kapena mbatata yokazinga, yophika pasitala, Zakudyazi, kuphika mpunga ndi kuwaza ndi zitsamba. Goulash akhoza kuphika popanda wowawasa zonona.

Soseji goulash mwachangu komanso chokoma

Koma bwanji ngati kunalibe nyama mufiriji, koma mukufuna kudya kena kake. Pankhaniyi, mutha kuphika goulash kuchokera soseji - imakhala yachangu, yokoma komanso yokhutiritsa.

Kwa goulash ndi soseji yomwe tikufuna:

• Soseji yophika kapena theka
• Mmodzi anyezi
• Kaloti imodzi
• Tomato zinthu zazing'ono zitatu, kapena phwetekere wa phwetekere
• Tsabola m'modzi
• 3-4 supuni zamasamba mpendadzuwa mafuta
• Mutha kuwonjezera chimanga china, chabwino, ichi ndi cha ankachita masewera
• Kusaka kwa goulash (uwu ndi msanganizo wa zonunkhira zosiyanasiyana ndi ndiwo zamasamba, zomwe zimagulitsidwa mu shopu iliyonse)

Timadula msuzi m'maluwa ndi kuwaza mwachangu mu poto pamoto wochepa, osunthira nthawi zina kuti osamatira pansi.

Mukatha kuyeretsa, mafuta osenda anyezi ndikuwonjezeranso mtsogolo goulash kuchokera soseji.

Mwachangu anyezi ndi soseji kwa mphindi 10 ndikuwonjezera kaloti wowotchera, phwetekere wosenda ndi tsabola wa julienne, onjezani zokometsera ndi mchere wathu.

Timapereka chuma chonsechi poto kwa mphindi zina khumi ndi zisanu, zolimbikitsidwa nthawi zina.

Soseji goulash ili pafupi kukonzeka, onjezerani kapu imodzi kapena awiri amadzi, bweretsani ku chithupsa ndikuphika kwa mphindi 5 zilizonse. Onjezerani mchere ngati pakufunika.

Zikhala zabwino ngati msuzi wa nyama ukuwonjezeredwa m'malo mwa madzi, mosakayikira mu nkhani iyi gravy idzakhala yabwino, koma palibe mlandu.

Monga mbale yakumbuyo ya goulash, mumatha kuphika pasitala mwachangu.

Mwanjira imeneyi, pokonzekera goulash kuchokera soseji, mutha kudyetsa mwachangu okondedwa anu ndikudya nokha.

Chinsinsi chilichonse chotsatira

Kuchokera pazosakaniza izi, konzani marinade.

Mu poto wa preheated, mwachangu anyezi, kaloti ndi tsabola wosemedwa m'mphete zokhala theka.

Thirani marinade wokhala ndi nkhumba ndikubweretsa.

Onjezani soseji zosankhika ndi mphindi 2-3. tulutsani.

* M'malo msuzi, mutha kugwiritsa ntchito ketchup yopanga!

* Zokongoletsa zitha kuthiridwa ndi mpunga, mbatata kapena pasitala.

1. Mazira (pafupifupi zero)

Mazira ndi chakudya chabwino kwambiri komanso chopatsa thanzi kwambiri padziko lapansi.

Ali ndi michere yambiri, kuphatikiza kufunikira kwa zinthu zofunika muubongo, komanso zinthu zina zomwe ndizothandiza pakuwona.

Zakudya zomanga thupi: pafupifupi palibe

Mitundu yonse ya nyama imakhala yopanda chakudya. Kupatula kokha ndi magawo monga chiwindi, momwe pafupifupi 5% chakudya.

4. Nkhuku (zero)

Nyama ya nkhuku ndi imodzi mwazakudya zotchuka kwambiri padziko lapansi. Ili ndi zinthu zambiri zopindulitsa, ndipo ndi gwero labwino kwambiri la mapuloteni.

Ngati muli ndi zakudya zamafuta ochepa, mungafune kukondera mbali zamafuta, monga mapiko kapena m'chiuno.

Zakudya zomanga thupi: zero

5. Nkhumba, kuphatikiza nyama yankhumba (nthawi zambiri zero)

Nyama ya nkhumba ndi mtundu wina wa nyama wosangalatsa, ndipo nyama yankhumba ndiyo amakonda kwambiri zakudya zambiri zotsika mkaka.

Bacon, komabe, imakonzedwa kuti ikhale nyama, motero sizitchedwa "chakudya chopatsa thanzi." Komabe, pazakudya zochepa zama carb, ndizovomerezeka kudya pang'ono.

Chachikulu ndikuyesa kugula nyama yankhumba kuchokera kwa mavenda omwe mumawadalira, onetsetsani kuti mulibe zowonjezera mkati mwake ndipo osagwiritsa ntchito nyama kuphika.

Zakudya zomanga thupi: zero. Koma werengani malembawo mosamala ndi kupewa kusuta kapena nyama yankhumba youma.

6. Nyama wowiritsa (nthawi zambiri ziro)

Vyalenin ndi nyama yodulidwa m'magawo owonda ndikuwuma. Ndipo, ngati shuga kapena zowonjezera zowonjezera sizikuwonjezeredwa pamenepo, zitha kukhala zowonjezera zabwino ku chakudya chochepa cha carb.

Komabe, munthu sayenera kuyiwala kuti zomwe zimagulitsidwa m'masitolo nthawi zambiri zimayang'aniridwa mwamphamvu ndipo zimaleka kukhala chakudya chopatsa thanzi. Chifukwa chake, ndibwino kuti mupange nyama yamtunduwu nokha.

Zakudya zomanga thupi: zimatengera mtundu. Ngati yangokhala nyama, ndiye kuti ndi ziro.

Nsomba ndi nsomba zam'nyanja

Nsomba ndi zakudya zina zam'nyanja nthawi zambiri zimakhala zopatsa thanzi komanso zathanzi.

Ali olemera kwambiri a vitamini B12, ayodini ndi omega-3 mafuta osakwaniritsidwa, ndipo izi ndizomwe ndizinthu zomwe zikuchepa pakudya kwa anthu ambiri.

Monga nyama, pafupifupi nsomba zonse ndi nsomba zam'madzi zimakhala zopanda mafuta.

7. Salmoni (zero)

Nsomba zamtundu wa Salmon ndi imodzi mwazodziwika kwambiri za nsomba pakati pa anthu omwe amasamala zaumoyo wawo, ndipo pali zifukwa zomveka zotere.

Ichi ndi nsomba yamafuta, zomwe zikutanthauza kuti imakhala ndi mafuta osungika amtima wabwino, pamenepa, omega-3 mafuta osakwaniritsidwa.

Salmon mulinso vitamini B12, D3 ndi ayodini.

Zakudya zomanga thupi: zero.

10. Ma Shellfish (4-5% chakudya)

Tsoka ilo, ochita zolaula amalowa m'zakudya zathu za tsiku ndi tsiku mochulukirapo kuposa momwe amayenera. Komabe, ali pamzere ndi zakudya zopatsa thanzi kwambiri padziko lapansi, ndipo pankhani yachuma kwambiri amatha kupikisana ndi nyama yochokera mkati.

Ma Shellfish, monga lamulo, mumakhala mafuta ochulukirapo.

Zakudya zomanga thupi: 4-5 magalamu a chakudya pama gramu 100 a nkhono.

Zina nsomba zamafuta ochepa komanso nsomba zam'madzi

• Shirimp
• Haddock
• Lobster
• Hering
• Tiyi
• Codfish
• Mphaka
• Halibut

M masamba ambiri mulibe chakudya chambiri, makamaka masamba azomera ndi masamba opaka, chifukwa pafupifupi chakudya chilichonse chimapezeka mu CHIKWANGWANI.

Kumbali inayi, mbewu zokhazika bwino monga mbatata ndi mbatata zotsekemera, mosiyana, ndizopatsa thanzi.

11. Broccoli (7%)

Broccoli ndi masamba ophika bwino omwe amatha kuwaphika, kapena amathanso kuwaphika. Ili ndi mavitamini C ambiri, vitamini K ndi fiber, ndipo ilinso ndi zida zamphamvu zamachomera zomwe zimathandiza kupewetsa khansa.

Zakudya zomanga thupi: 6 magalamu pa chikho chilichonse kapena magalamu 7 pa 100 gramu.

12. Tomato (4%)

Mwaukadaulo, tomato ndi zipatso, koma amaonedwa ngati masamba a kampaniyo. Ali ndi vitamini C wambiri ndi potaziyamu.

Zopopera: 7 magalamu a phwetekere wamkulu kapena magalamu anayi pa gramu 100 zilizonse.

Anyezi - imodzi mw masamba okoma kwambiri padziko lapansi, imapatsa mbale zakudya zowala. Muli michere yambiri, ma antioxidants komanso zinthu zosiyanasiyana zotsutsana ndi zotupa.

Zopopera: 11 magalamu pa chikho chilichonse kapena magalamu 9 pa magalamu 100 aliwonse.

16. Curly kabichi (10%)

Kale kapena kale ndi wotchuka kwambiri pakati pa anthu omwe amasamala zaumoyo wawo. Ili ndi mitundu yambiri yamafuta, mavitamini C, K ndi antioxidants a carotene. Mwa zina, ndowe nthawi zambiri zimakhala ndi thanzi labwino.

Zopopera: 7 magalamu pa chikho chilichonse kapena magalamu 10 pa 100 magalamu.

21. Nyemba zazingwe (7%)

Mwaukadaulo, nyemba zobiriwira zimachokera ku banja lankhondo, koma zimaphika ndikudya ngati masamba.

Mu chidutswa chilichonse cha icho mumakhala michere yambiri, komanso fiber, protein, vitamini C, K, magnesium ndi potaziyamu.

Zopopera: 8 magalamu pa chikho chilichonse kapena magalamu 7 pa 100 gramu.

Zipatso ndi zipatso

Ngakhale lingaliro lomwe limavomerezedwa kwambiri pankhani yazipatso ndikuti ndi chakudya chopatsa thanzi, malingaliro a omwe amathandizira zakudya zamafuta ochepa amakhala nawo otsutsana.

Ndipo zonsezi chifukwa chakuti nthawi zina zipatso zimakhala ndi chakudya chambiri poyerekeza ndi ndiwo zamasamba.

Kutengera ndi gawo lomwe mwatsimikiza nokha, mwina muyenera kuchepetsa kuchuluka kwa zipatso kuti zikhale chimodzi kapena ziwiri patsiku.

Izi, sizimagwirizana ndi zipatso zamafuta monga ma avocados kapena maolivi.

Masamba a shuga ochepa, monga sitiroberi, nawonso ndi abwino kwa inu.

23. Avocado (8.5%)

Avocado ndi chipatso chapadera. M'malo mwa chakudya chamafuta, chimaperekedwa kumaso ndi mafuta athanzi.

Avocado ili ndi mitundu yambiri ya michere, potaziyamu, komanso mitundu yonse ya michere ina.

Zopopera: 13 magalamu pa chikho chilichonse kapena magalamu 8.5 pa gramu 100 zilizonse.

Musaiwale kuti zakudya zomwe zanenedwa (pafupifupi 78%) zimapezeka kwambiri mu CHIKWANGWANI, motero mulibe ma digestible ("pure") mmenemo.

Mtedza ndi mbewu

Mtedza ndi mbewu ndizodziwika kwambiri muzakudya zama carb otsika. Nthawi zambiri amakhala ochepa mafuta ochulukirapo, koma mafuta ambiri, fiber, mapuloteni komanso zinthu zosiyanasiyana zokutsatira.

Malamulo, monga lamulo, ndi gawo la chakudya chosavuta, koma mbewu nthawi zambiri zimagwiritsidwa ntchito popereka masaladi kapena mbale zina.

Mafuta ochokera ku mtedza ndi mbewu (mwachitsanzo, almond, coconut kapena ufa wa nthomba) amagwiritsidwanso ntchito kupanga mikanda ya carb wotsika komanso zinthu zina zophika.

28. Ma almond (22%)

Maamondi ndi mankhwala abwino kwambiri. Ili ndi fiber yambiri, vitamini E ndipo ndi gawo limodzi labwino kwambiri padziko lonse lapansi, mchere womwe umasowa kwa anthu ambiri.

Kuphatikiza apo, ma alimondi amayambitsa satiety yachangu, yomwe, malinga ndi maphunziro ena, amathandizira kuchepetsa thupi.

Zopopera: 11 magalamu pa kilo imodzi kapena magalamu 22 pa gramu 100 iliyonse.

31. Mbewu za Chia (44%)

Mbewu za Chia zikuyamba kutchuka pakati pa ochirikiza zakudya zabwino. Amayikidwa pamaso ndi zinthu zofunika kwambiri ndipo ndiwothandiza kwambiri monga maphikidwe ambiri ophika zakudya zapamwamba.

Ichi ndi chimodzi mwazidziwitso zodziwika bwino zamafuta azakudya zomwe mumangopeza m'mashelefu okha.

Zopopera: 12 magalamu pa kilo imodzi kapena magalamu 44 pa magalamu 100 aliwonse.

Musaiwale kuti pafupifupi 85% yazakudya zam'mimba za chia zili ndi CHIWANGWERE, motero mulibenso michere yamafuta m'mimba mwake.

Zinthu zamkaka

Ngati simukudwala lactose tsankho, ndiye kuti mkaka wamafuta wokhala ndi mafuta ochepa uli ndi inu. Chofunika kwambiri, khalani ndi chidwi ndi zilembozo ndipo pewani chilichonse ndi kuwonjezera shuga.

Tchizi ndi chimodzi mwazakudya zabwino kwambiri zokhala ndi chakudya chamagulu omwera, mumatha kudya zosaphika kapena kuyambitsa zakudya zosiyanasiyana zosangalatsa ndi izo. Zimayenda bwino ndi nyama, komanso burger (yopanda bun, kumene).

Tchizi ndilabwino kwambiri. Chidutswa cha tchizi chimakhala ndi michere yambiri monga galasi lonse.

Zopopera: 0,4 magalamu pachilichonse kapena magalamu 1.3 pa gramu 100 (cheddar).

33. zonona mafuta (3%)

Kirimu mafuta ali ndi chakudya pang'ono komanso mapuloteni ambiri, koma mafuta ambiri amkaka. Otsatira a carb ochepa amawaonjezera khofi kapena zakudya zina. Rosette ya zipatso zokhala ndi kirimu wokanthidwa ndi mchere wotsekemera wopanda mafuta.

Zopopera: Gramu imodzi pa gramu imodzi kapena magalamu atatu pa gramu 100.

Mafuta ndi mafuta

Pali mafuta ambiri ndi mafuta abwino omwe ali ovomerezeka ndi chakudya chochepa chama carb.

Koposa zonse, pewani mafuta oyipidwa a masamba, monga soya kapena chimanga, chifukwa ndi owopsa kwambiri.

37. Mafuta a maolivi owonjezera (zero)

Mafuta a maolivi omwe amaphatikizidwa mwachindunji ndi zina mwazinthu zofunikira kwambiri zomwe mungonjezere kuzakudya zanu. Ndiwotengera pomwe zakudya za ku Mediterranean zimakhazikitsidwa.

Ili ndi zida zambiri zama antioxidants komanso zinthu zotsutsana ndi kutupa, zimathandizanso modabwitsa mtima.

Zopopera: zero.

38. Mafuta a kokonati (zero)

Mafuta a kokonati amakhala ndi mafuta athanzi komanso ma calcy ang'ono mafuta acids, omwe ali ndi phindu kwambiri pametabolism. Kafukufuku akuwonetsa kuti amathandizira kuchepetsa kulakalaka, amathandizira kuyaka kwamafuta ndikuchotsa mafuta am'mimba.

Zopopera: zero.

Mafuta ena otsika a carb ndi mafuta

• Mafuta a Avocado
• Mafuta
• Zovala

Zakumwa zambiri zopanda chakudya zamafuta ndizoyenera kudya pang'ono.

Kumbukirani kuti misuzi ya zipatso imakhala ndi shuga wambiri komanso zakudya zamafuta ndipo iyenera kupewedwa.

Madzi ayenera kukhala chakumwa chanu chachikulu, kaya zakudya zanu ziziwani.

Zopopera: zero.

Ngakhale kuti nthawi ina khofi adamangidwa pachabe, kwenikweni, chakumwacho ndi chopatsa thanzi.

Ili ndiye gwero labwino kwambiri la antioxidants m'zakudya, kuphatikiza apo, kafukufuku akuwonetsa kuti okonda khofi amakhala nthawi yayitali ndipo sakhala pachiwopsezo cha matenda akulu monga mtundu wachiwiri wa matenda ashuga ndi matenda a Parkinson's and Alzheimer's.

Chofunika koposa, musawonjezere chilichonse chosasangalatsa pa khofi yanu. Khofi wakuda ndi wabwino kwambiri, koma khofi wokhala ndi mkaka kapena kirimu sakhalanso wopanda kanthu.

Zakudya zomanga thupi: zero

Tiyi, makamaka yobiriwira, yakhala ikuyang'aniridwa mwachangu, chifukwa chotsimikizira kuti ili ndi zotsatira zabwino pa thanzi. Zimathandizanso kuwotcha mafuta.

Zopopera: zero.

43. Chokoleti chakuda

Izi zitha kudabwitsa wina, koma chokoleti chakuda ndiye njira yabwino yochepetsera.

Onetsetsani kuti ili ndi cocoa osachepera 70-85%, izi zitanthauza kuti palibe shuga kumeneko.

Chokoleti chakuda chimakhala ndi katundu wazinthu zopindulitsa, monga kusintha ntchito ya ubongo komanso kutsitsa magazi. Kafukufuku akuwonetsanso kuti okonda chokoleti chakuda sakhala pachiwopsezo cha matenda a mtima.

Ubwino wathanzi wa chokoleti chakuda titha kupezeka m'nkhaniyi.

Musaiwale kuti pafupifupi 25% ya chakudya chamdima cha chokoleti chamdima chili mu CHIKWANGWANI, ndiye kuchuluka kwa zopatsa mphamvu zamkati zomwe zimapangidwamo ndizotsika.

44. Zitsamba, zonunkhira ndi zokometsera

Pali mitundu yambiri yazitsamba zodabwitsa, zonunkhira ndi zokometsera zomwe zalimbikitsidwa kuti zigwiritsidwe ntchito. Ambiri a iwo alibe chakudya chamafuta, koma amapangitsa kuti mbale zanu zizikhala zathanzi komanso zokoma.

Zitsanzo za zokometsera zimaphatikizapo mchere, tsabola, adyo, ginger, sinamoni, mpiru, ndi oregano. Munkhaniyi mupeza zitsamba ndi zonunkhira zabwino khumi, zomwe nthawi imodzimodzi zimakhala ndi thanzi labwino.