Couscous matenda ashuga: maubwino a mitundu yachiwiri ya ashuga

Munthu akapezeka ndi matenda a shuga, sizitanthauza kuti muyenera kudya kwambiri. Mwa zina zovomerezeka pamakhala zabwino, kwa anthu odwala matenda ashuga sizowopsa. Mmenemo mumatha kuphika zakudya zingapo zokoma zomwe ngakhale anthu wathanzi sangakane. Komabe, musanakonze phala, muyenera kumvetsetsa momwe zimapangidwira ndikupeza index yake ya glycemic.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Kuphatikizika, phindu lazakudya ndi mndandanda wa glycemic

Couscous amakonzedwa semolina mbewu. Ntchito yopanga njirayi imawononga nthawi, koma zotsatira zake ndi phala yothandiza komanso yokhutiritsa. Ubwino wa malonda ake ndikuti umakumbidwa mosavuta, womwe ndiwothandiza kwa anthu omwe ali ndi vuto la m'mimba, pomwe phindu lalikulu la zakudya limapereka satiety. Couscous amakhutitsa thupi chifukwa cha zinthu zotsatirazi:

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

• Mavitamini B,
• mchere (sodium, magnesium, potaziyamu, mkuwa, phosphorous),
• ma acids (tetradecanoic, folic ndi aspartic).

Mtengo wa zakudya zopatsa mphamvu ndi 376 kcal pa 100 magalamu. Mbewu zambiri zamafuta - 72,5 magalamu, pomwe mapuloteni - 12,8 magalamu, ndi mafuta - 0,6 magalamu, omwe amapanga mbale za calcie otsika.

Zakudya zomanga thupi m'minyewa zimawerengedwa kuti "zimachedwa," ndichifukwa chake misempha yamagazi imakwera pang'onopang'ono. Ubwino uwu umakupatsani mwayi wophika phala kwa odwala matenda ashuga kuchokera pamenepo. Ngakhale bizinesiyo ili ndi GI ya mayunitsi 65, omwe amawerengedwa kuti ndi apakatikati, omwe amawoneka kuti ndi okhazikika amawona kuti ndi osiyana nawo. Mwanjira ina, chimanga chitha kudyedwa ndi matenda a shuga, koma ochepa. Ngakhale kusiya izo, wodwalayo sadzaphonya kalikonse, chifukwa mankhwalawo akhoza kusinthidwa ndi mpunga kapena buckwheat.

Pindulani ndi kuvulaza

Kugwiritsa ntchito mbewu monga chimanga monga momwe zalembedwera:

Kwa iwo omwe akufuna kuchepa thupi, zidzukulu zidzathandiza kuthana ndi mapaundi owonjezera.

Mavitamini a B amawonjezera mphamvu, amalimbitsa chitetezo chokwanira, chofunikira kwambiri kwa odwala matenda ashuga, chifukwa matendawa amateteza chitetezo chathupi mwathupi.

Ngakhale pali zofunikira komanso kukoma kosangalatsa, palinso kuphatikizika kwa zakudya zomwe zingapangidwe - tsankho la mbewu zamphesa. Anthu omwe ali ndi matenda ashuga komanso anthu omwe ali ndi mavuto a chithokomiro sayeneranso kuvutikira mbale zochokera pachinthuchi - ngakhale GI wamba, mbewu monga chimanga imachulukitsa shuga. Ngati mukukayika, ndibwino kukaonana ndi dokotala.

Chinsinsi cha amazisamalira odwala matenda ashuga

Nthawi zambiri phala nthawi zambiri imapangidwa ndi batala, nyama kapena masamba. Koma si onse maphikidwe omwe ali oyenera kwa odwala matenda ashuga amtundu uliwonse. Chinsinsi chotetezeka komanso chovomerezeka ndichabwino kwambiri ndi masamba. M kuphika:

1. Kaloti akanadulidwa bwino, tsabola wa belu ndi clove wa adyo. Tsabola kapena karoti akhoza kusinthidwa ndi phwetekere.
2. Chimangirizo chimathiridwa mu poto, chimanga, nandolo ndi masamba osankhidwa amayikiramo.
3. Sakanizani, nyengo ndi mchere ndi mafuta a maolivi.
4. Kusakaniza kumathiridwa ndi madzi otentha ndikuphimbidwa ndi chivindikiro kwa mphindi 20.

Chinsinsi cha mtundu wachikale wa matenda ashuga: phala limathiridwa ndimadzi otentha, mchere wowonjezera umawonjezedwa, mbaleyo imasiyidwa pansi pa chivindikiro kwa mphindi 20.

Thupi likapempha nyama, mutha kulisenda ndi chakudya chofunikira ndi kuphatikiza nkhuku:

1. Fillet ya nkhuku imadulidwa, yomwe imapatsidwa pansi pa chivundikiro kwa mphindi pafupifupi zisanu osawonjezera mafuta. Bola kugwiritsa ntchito stewpan.
2. Nyama imadzaza ndi chimanga ndipo, ngati mukufuna, masamba - chimanga, tsabola, phwetekere kapena karoti.
3. Madzi owiritsa amatsanulidwa, osakaniza amayenera kukonzedwa ndikuwonjezedwa.
4. Mbaleyi imaphikidwa pamoto wochepa kwa mphindi zina zisanu.

Osangokhala mbale za mbali zokha zomwe zimakonzedwa kuchokera ku masterscous kapena maphunziro oyamba, imagwiritsidwanso ntchito kuwonjezera ku saladi, pomwe phala limasakanizidwa ndi tomato ndi nkhaka, zokometsera ndi mandimu ndi mafuta a azitona. Nthawi zambiri mpunga umasinthidwa ndi izi, ndipo pilaf yachilendo imakonzedwa. Ndipo zotsekemera zomwe zimakhala zodabwitsa: chogulitsachi chikugwirizana bwino ndi zipatso ndi timbewu tonunkhira.

Gi wamkulu

Ziyenera kudziwika nthawi yomweyo kuti odwala matenda ashuga asankhe katundu malinga ndi mndandanda wa index, wokhala ndi mayunitsi mpaka 49. Ndikofunikanso kulabadira zomwe zili mkati mwa kalori.

Inde, nthawi zambiri, zinthu zokhala ndi cholozera cha ma unit a zero zimakhala ndi cholesterol, yomwe imakhala yoopsa kwambiri pakakhala matenda "okoma". Kudya kawirikawiri mafuta a cholesterol kumawopseza wodwalayo chifukwa cha mitsempha yamagazi ndikupanga cholesterol plaque.

Kutsika GI muzakudya, kupatula chakudya kumeneku kungakhale ndi phindu pakukweza shuga m'magazi a anthu. Mwambiri, mtengo wake umawonetsa kuchuluka kwa shuga omwe amalowa m'magazi atatha kudya chinthu china.

Ngati wodwala matenda ashuga amwa zakumwa kapena amadya mankhwala omwe ali ndi GI yapakatikati ndi yayikulu, ndiye kuti shuga yake imatha kuwonjezeka ndi 4-5 mmol / L munthawi yochepa ndikuyambitsa hyperglycemia.

Couscous ndi tanthauzo lake:

• GI ya chimanga ndi magawo 65,
• zopatsa mphamvu pa 100 magalamu a mankhwala owuma 370 kcal.

Zotsatira zake kuti cousincous yemwe glycemic index yake yapakati pagulu amapangitsa kuti ikhale chololedwa pa tebulo la odwala matenda ashuga kupatula kuti.

Couscous - kapena umatsutsa?

Kodi matsala azitha kukhala zothandiza ngati ali ndi kalori yapamwamba kwambiri komanso mlozera wapakatikati? Yankho losatsutsika ndi inde, koma pokhapokha ngati munthu sakudwala matenda amtundu wa endocrine komanso kunenepa kwambiri.

Chofufumitsa ichi chiribe mavitamini ndi michere yambiri, monga buckwheat, mpunga kapena phala ya chimanga. Ndi matenda a shuga, ndikwabwino kusiya kwathunthu. Kuchokera pakukana, thupi la wodwala silitaya chilichonse chamtengo wapatali. Zitha kusinthidwa mosavuta ndi mbewu zina zothandiza.

Komabe, ngati munthu ali ndi moyo wakhama, amakonda kusewera masewera ndi kusuntha kwambiri, ndiye kuti zidzukulu zake zili zofunikira kwambiri ndipo zitha kukhala zothandiza kwambiri, chifukwa zimakhala ndi mafuta okwanira 70%.

Couscous ili ndi mavitamini ndi michere yambiri:

Vitamini B 5 yambiri imathandiza thupi kulimbana ndi kusowa tulo komanso kupsinjika. Selenium amachenjeza motsutsana ndi minyewa ya dystrophy, imapatsa mphamvu komanso imapereka nyonga.

Vitamini PP ndiyofunikira kwa odwala matenda ashuga, chifukwa kukhala m'thupi mokwanira, imalimbana ndi mapangidwe a cholesterol plaques, omwe amakhudza anthu omwe ali ndi shuga m'magazi ambiri. Phosphorous ndi calcium zimathandizira kulimbitsa minofu ya mafupa, kumapangitsa tsitsi ndi misomali kukhala yolimba.

Mkuwa womwe uli mu mazira amalimbitsa chitetezo cha mthupi ndipo umakonzanso dongosolo la magazi.

Maphikidwe Achikondwerero

Ndikofunika kudziwa kuti pofuna kupeza chakudya chopatsa thanzi, phala iyi siyophika. Imakonzedwa mophweka, pomwe amateurs azamalonda aku khitchini angachite. Pali njira zingapo zopangira phala.

Njira yoyamba: zidzukulu zimathiridwa ndi madzi otentha, m'chigawo chimodzi, zimathiridwa mchere ndikusiyidwa kwa mphindi 20 mpaka 25 musanayambe kutupa. Njira yachiwiri: phala limayikidwa mu colander ndikuyika mumphika wamadzi otentha kuti phala lokha lisanyowe. Mwanjira imeneyi, zidzukulu zidzakhala zokonzekera pakadutsa mphindi 3 mpaka 5.

Ndizofunikira kudziwa kuti phala iyi imayenda bwino ndi masamba, ndi zipatso, komanso nyama ndi nsomba. Anthu ambiri amakhulupirira kuti abazala amagwiritsidwa ntchito kwambiri mu zakudya zaku Africa ndi ku Asia.

Chimodzi mwa maphikidwe otchuka kwambiri ndi phala ndi masamba, kukonza kwake komwe kumafunikira zotsatirazi:

• wamkulu - 200 magalamu,
• chimanga zamzitini - magalamu 100,
• karoti imodzi
• nandolo kapena zamzanga zatsopano - 100 magalamu,
• tsabola mmodzi wofiyira
• chovala chimodzi cha adyo
• supuni ya mafuta:
• cilantro ndi basil - nthambi zingapo.

Tisaiwale nthawi yomweyo kuti kuphika chakudya cha anthu odwala matenda ashuga, ndikofunika kusintha m'malo mwa mbewu ndi tirigu, chifukwa phala la tirigu wokhala ndi mtundu wachiwiri wa shuga limaloledwa chifukwa cha GI yochepa. Komanso phala la tirigu silimasiyana kwambiri ndi kukoma kwazala.

Tsitsani adyo mwachangu, kuwaza kaloti mu ma cubes akuluakulu, kusakaniza ndi phala ndikutsanulira mamililita 200 a madzi otentha, kuwonjezera mafuta a azitona ndi mchere. Phimbani poto ndikudikirira kwa mphindi 20 kuti phala litupuke.

Pakadali pano, pani kuwaza kolantro ndi basil, kudula tsabola. Maphala atakonzeka, phatikizani zosakaniza zonse.

Tumikirani mbale, kukongoletsa ndi zipatso zakumera.

Kukonzekera chakudya chamasana kapena chakudya cham'mawa, mutha kupaka zakudya osati masamba okha, komanso nyama. Pazakudya zotere muyenera:

1. chidutswa cha nkhuku - 300 magalamu,
2. wamkulu - 250 magalamu,
3. msuzi woyeretsa kapena msuzi wa nyama - mililita 300,
4. nandolo zobiriwira, chimanga, anyezi ndi tsabola - gramu 250 zokha.

Ngati masamba osakaniza anali oundana, ndiye kuti ayenera kuduliratu. Dulani nkhukuyo kukhala ma cubes mainchesi atatu, ndi mwachangu mu poto kwa mphindi zisanu.

Pambuyo kuthira madzi mu poto yokazinga ndi mbali zokulirapo, onjezerani masamba ndi phala, sakanizani chilichonse, onjezerani mchere ndi tsabola. Phimbani ndi simmer kwa mphindi zisanu.

Tiyenera kudziwa kuti kwa odwala omwe ali ndi matenda amtundu uliwonse, ndikofunikira kwambiri kutsatira mfundo zamankhwala othandizira odwala matenda ashuga kuti asakulitse matendawa ndikukula kwake.

Vidiyo yomwe yatchulidwa m'nkhaniyi ikufotokoza za kuphika bwino kwa mazira kuti isataye mphamvu zake.

Zothandiza zimathazala

Couscous imakhala ndi kufufuza zinthu zambiri - magnesium, mkuwa, potaziyamu, phosphorous, nthaka, chitsulo, manganese. Kuphatikiza apo, chimangirochi chili ndi utoto wonse wama mavitamini a B. Izi zimapangitsa kuti phwandolo lisakhale lokoma, komanso lothandiza kwambiri kwa thupi.

Kuchuluka kwa mavitamini a B kumapangitsa kuti chithandizocho chikhale chofunikira pa thanzi lamanjenje. Kuledzera pafupipafupi kwa abazimu kumakupatsani mwayi wochotsera tulo, kupsinjika, kuda nkhawa, kukhumudwa. Kumbukirani kuti vitamini B amataika nthawi yayitali Pakutentha, zomwe zikutanthauza kuti ndizothandiza kwambiri kuphika zipatso kwa banja.

Couscous imakhala ndi chakudya chamagulu ochulukirapo okhala ndi index ya glycemic. Izi zikutanthauza kuti mankhwalawa ndi gwero labwino kwambiri la glucose kwa odwala omwe ali ndi matenda ashuga. Koma musadzitengere pachipatala ndi izi, onetsetsani kuti mwawonana ndi dokotala.

Zambiri zam potaziyamu zimapangitsa phala kuti ikhale yabwino pamtima. Kuphatikiza apo, masterscous bwino amachepetsa cholesterol yamagazi.

Amisala ali ndi mkuwa, omwe ndi othandiza kwambiri kwa thupi lachikazi. Choyamba, mkuwa wokwanira umalimbikitsa kupanga melanin, yomwe imateteza tsitsi kuti lisawoneke msanga la imvi.

Kachiwiri, mkuwa umalimbikitsa kupanga mahomoni ogonana achikazi. Chachitatu, makulidwe amasamalira khungu, vitamini B9 amalimbikitsa kusinthika kwa khungu.

Couscous kumenyana ndi kuchepa kwa magazi - kumawonjezera kuchuluka kwa hemoglobin m'magazi.

Croup imathandiza kwambiri m'mimba, imalimbana ndi kudzimbidwa, imapangitsa bwino matumbo. Nthawi yomweyo, umzake angagwiritsidwe ntchito polimbana ndi matenda otsekula m'mimba, ndiye chakudya chabwino chopatsa poizoni. Couscous amatenga poizoni ndikuwachotsa m'thupi mwachilengedwe.

Couscous ndikoyenera kukhala nacho muzakudya zanu ngati mumangokhalira kumenya nkhondo. Mtengo wapamwamba wazakudya zopindulitsa ndi glycemic index yaying'ono yamalonda imakupatsani mwayi wokwanira ngakhale ndi ochepa.

Kuphatikiza apo, mukatha kudya chotere simudzakhala ndi njala posachedwa. Ndipo mazira amateteza njira zamchere zamchere, zomwe zimakuthandizani kuti muchotse edema ndi madzimadzi owonjezera mthupi.

Chimangachi chili ndi CHIWEMBEKEZO, chomwe sichimangoyeretsa matumbo a poizoni ndi poizoni, komanso chimalepheretsa kupanga kwa ghrelin ya mahomoni, ndipo ndi amene amapatsa thupi chizindikiro chanjala. Ndiye kuti, mumadya zakudya zabwino ndipo simumva njala, osadya kwambiri.

Couscous ndiwothandiza kwambiri kwa anthu omwe amachita ntchito zamaganizidwe. Kudya zakudya zamafuta pafupipafupi kumawonjezera chidwi, kulingalira, komanso kulingalira.

Croup ndiwothandiza kwambiri pakukula kwa thupi. Pakatha mwezi umodzi mukumwa mankhwala, mudzazindikira kuti chitetezo cha mthupi chayamba kuyenda, thupi lonse limadzuka, simumvekanso kutopa komanso kusakhutira.

Chifukwa cha kuchuluka kwa zakudya zopatsa thanzi, phala laubwino limalimbikitsidwa kwa ana, okalamba, odwala pambuyo pa matenda opatsirana oyamba. Zakudya zoterezi zimapangitsa thupi kukhala ndi mphamvu komanso kuchira msanga.

Couscous ndiwofunika makamaka kwa amayi apakati, chifukwa pali ma acid ambiri a nucleic acid, omwe amamwetsa pafupipafupi omwe amachepetsa chiopsezo chokhala ndi vuto la fetal.

Ndizodabwitsa kuti phala ili la kutsidya lina litha kukhala lothandiza. Komabe, polimbana ndi zakudya zopatsa thanzi, musaiwale kuzolowera zovuta zina.

Wosokonekera m'bale, kapena yemwe amuphwanya phala

M'dziko lathu, abale athu alandila posachedwa, kwa ife, buckwheat, mpunga, oatmeal, ndi zina. Tayandikira. Ichi ndichifukwa chake simuyenera kugwiritsa ntchito chinthu chosadziwika kwa thupi osadziwa zakupangika kwawo.

Nthawi zina croup imatha kupangitsa munthu kusalolera komanso kupangitsa kuti thupi lizigwirizana monga zotupa pakhungu, kudzimbidwa, komanso kupweteka kwam'mimba. Chifukwa chake, ngati musankha kuyesa kubereka nthawi yoyamba, yambani ndi magawo ang'onoang'ono.

Pali mikangano yosiyanasiyana yokhudza maubwino ndi zopweteketsa zomwe amazisamalira odwala matenda ashuga. Kumbali imodzi, ndimagulu abwino kwambiri am'madzi ndi glucose, omwe amasungidwa m'magazi kwa nthawi yayitali. Komano, kudya pafupipafupi kwa zizolowezi kumawonjezera matendawa.

Ngati mukufuna kugwiritsa ntchito shuga a matenda ashuga, lankhulanani ndi dokotala wanu za mitengo yovomerezeka yamankhwala awa.

Ngati mukufuna kuchepetsa thupi mothandizidwa ndi msuwe, simuyenera kudya zakudya zosafunikira, ndizopatsa mphamvu zambiri. Ngakhale phala laling'ono limakupatsirani satiety ndi kupepuka nthawi imodzi. Osaphatikiza chimanga ndi zinthu zina zamafuta - mbatata, pasitala, mpunga. Ndikwabwino kuwonjezera nsomba zam'madzi, nsomba, masamba, ndi zina zambiri.

Kumbukirani kuti zopala ndi tirigu wokonza tirigu wokhala ndi gluten. Anthu omwe ali ndi matenda a celiac, amawonongeratu mzake wamakhalidwe.

Mukamasankha malonda, samalani ndi kapangidwe kake. Pakuyenera kuwonetsedwa zakudya monga chimanga ndi madzi, popanda zowonjezera, zosungirako kapena zowakasa. Tikasindikizidwa pamalo abwino ndi owuma, ana aukhondo amatha kukhalabe ndi malingaliro okoma komanso osangalatsa kwa miyezi yoposa isanu ndi umodzi.

Momwe mungaphikire bincous - njira yachangu yophikira mbale yophika

Monga mbale yam'mbali, yopanda zina zowonjezera, bincous imaphika mwachangu komanso mophweka. Kuti muchite izi, tengani: 120 g ya phala ndi 2 madzi ambiri, 1 pc. anyezi ndi kaloti, uzitsine mchere ndi curry, 60 ml ya msuzi wa soya.

1. Krupa amagona mokwanira mu soseji, mchere ndi mchere. Pambuyo posakaniza bwino, iyenera kuthiridwa ndi madzi otentha ndikusiyidwa kuti izitupa pansi pa chivundikiro kwa mphindi 15-17.
2. Pamene msuwadzuwa akuwuma, muyenera kutenga ndiwo zamasamba - bwino kuwaza anyezi woyera ndikuphika karotiyo pa grater yoyera. Zogulitsa zonsezi zimaphikidwa mu mafuta mpaka zofewa.
3. Mutatha kuwonjezera msuzi wa soya poto, zosakaniza zimapatsidwa kwa mphindi zina 7-10.
4. Izi zimangowonjezera zodzaza ndi masamba, ndikusakaniza mbale.

Kuti muthandize patebulo bwino, muyenera kuipukuta ndi mbale yozungulira, kenako ndi kuyikingira pang'onopang'ono. Kuyambira pamwambapo, nandolo yomwe idayambikayo imakongoletsedwa ndi zitsamba zosenda bwino.

Ndi masamba ndi nkhuku

Ma grits omwe amakambiranawa amaphatikizira bwino nkhuku ndi masamba. Ndikofunika kutenga fillet ya nkhuku (magalamu 350) ya mbale yotere. Komanso: 230 g ya phala, 2 tomato wamkulu, anyezi awiri ndi kaloti, gulu laling'ono la parsley watsopano, uzitsulo wa sinamoni wapansi ndi mchere, 450 ml ya madzi oyera.

1. Couscous umathiridwa ndimadzi otentha ndikumapatsa kwa mphindi 5-7. Simuyenera kuphika.
2. Masamba amatsukidwa, kupendedwa ndikudulidwa m'njira zosavuta.
3. Pa mafuta aliwonse oyeretsedwa, anyezi amayamba kuwotchera mpaka kuwonekera, pambuyo poti kaloti ndi phwetekere zimawonjezedwa. Pamodzi, zosakaniza zimaphikidwa pamoto wokwera kwambiri wa mphindi 2-3 ndikuyambitsa kosalekeza. Pofika nthawi ino, magawo a phwetekere ayenera kutayidwa kale.
4. Masamba amasinthidwa ndi mbale ina, ndipo nkhuku zochepa zimayatsidwa mu mafuta omwe adasiyidwa. Mchere umawonjezeredwa ku nyama.
5. Masamba abwezedwa poto, madzi amathiridwa, sinamoni ndi mchere umathiridwa kuti alawe. Pamodzi, zosakaniza ndi zowiritsa kwa mphindi zingapo.
6. Zimatsalira kutsanulira mbale mu chidebe, kuzimitsa moto, kuphimba poto ndi chivindikiro, ndikusiya pachitofu mpaka madzi atadzaza mu phala.

Parsley wosankhidwa bwino amawonjezeredwa ku mbale yomalizidwa pomwepo musanayambe.

Kodi kuphika ku Moroccan?

Mtunduwu wa mbaleyi umaphatikizapo kugwiritsa ntchito masamba ambiri ndi zonunkhira zam'maiko. Pakati pawo: 2 ma PC. 4 radishes, turnips, tomato ndi anyezi kaloti ndi zukini yaying'ono, mapaundi a dzungu, gulu la mitengo ya coriander, uzitsine wa ginger wodula, turmeric, tsabola wakuda, mchere. Mudzafunikiranso kumwa 750 g wa nyama iliyonse ndi mbewu monga chimanga, 130 g wa ana amphaka, mafuta, madzi.

1. Zidutswa zazikulu za nyama, coriander, mchere, zonunkhira zonse ndi mphete zosenda anyezi zimatumizidwa ku poto. Madzi ochepa amawonjezeredwa pazinthuzo, ndipo amawotchera kwa mphindi 12-15.
2. Tomato scalated ndi madzi otentha ndikuchotsa zikopa.
3. Couscous amatsanulira mbale yayikulu, amathira ndi mafuta a masamba ndikuwotchera ndi chonchi.
4. Supuni 1 imawonjezeredwa ndi theka la lita imodzi ya madzi ofunda. mchere wowala. Chotsirizirachi chimayenera kusungunuka bwino m'madzi.
5. Mbewu zothiriridwa ziyenera kuthiriridwa pang'onopang'ono ndi madzi amchere, ndi kupera zidzukulu (monga momwe zimakhalira ndi mafuta). Iyenera kudzazidwa ndi madzi.
6. Anapiye opaka mphaka amapita kuphika nyama. Madzi amawonjezeredwa pazinthuzo.
7. Mbale zomwe zimanyowa m'madzi amchere zimayamwa. Kenako imagumulanso patebulopo, ndikuchotsa zikho ndikuwaza ndimadzi ofunda. Njirayi imabwerezedwa katatu. Pakapita mphindi iliyonse, kuchuluka kwa chimanga kudzachuluka.
8. Zamasamba zonse, zokhazika ndi kusenda zidutswa zazikulu, zimatumizidwa mumphika wa nyama ndi anapiye. Mchere umawonjezeredwa mu thanki kuti mulawe, ndipo gawo latsopano lamadzi limathiridwa. Pamodzi, zosakaniza zimaphikidwa mpaka masamba atakhala okonzeka.
9. Amawotcha katatu pamadzuwa amathiridwa pambale yayikulu. Thirani padziko lonse ndi msuzi kuchokera poto. Pambuyo pake, mkati mwa mbale, nyama imayikidwa mwachindunji pachimanga, ndipo zidutswa zamasamba zimayikidwa m'mphepete.

Couscous Saladi

Chingwe chomwe tafotokozacho chimayenda bwino ndi masamba atsopano m'masaladi. Mwachitsanzo, ndi nkhaka (3 ma PC.) Ndi tsabola wofiyira (1 pc.). Kuphatikiza pamasamba, muyenera kutenga: nthambi ziwiri zatsopano basil ndi zofanana green zobiriwira, 80 g za babucous, 1 tbsp. apulo cider viniga, supuni 2 mwatsopano wakufinya mandimu, mchere, mafuta.

1. Tsabola wokoma ndi nkhaka zatsopano zimadulidwa mumtundu waung'ono. Masamba oyambanso amathanso kuwaza.
2. Amadyera odulidwa bwino ndi mpeni.
3. Couscous amathiridwa ndi madzi otentha kwa mphindi 15, pambuyo pake amathira supuni zingapo za mafuta.
4. Zinthu zonse zimayikidwa mu mbale yakuya, mchere, madzi ndi chisakanizo cha mandimu ndi viniga. Pamapeto pake, mafuta ochepa a azitona amatumizidwa kwa iwo.

Chakudyacho chimaphikidwira.

Chisipanishi

Mbale yophika malinga ndi chikhalidwe cha ku Spain nthawi zonse imakhala ndi azitona. M'malo mwa madzi, ndibwino kuti atenge msuzi wa ng'ombe (450 ml). Muyenera kugwiritsanso ntchito: 1 tsabola wa belu, 1 tbsp. mbewu monga chimanga, 470 g ya ng'ombe yanthaka, theka la anyezi oyera, ma clove awiri a adyo, theka la kapu ya azitona, uzitsidwe wamchere, mbewu zonyamula pansi ndi masamba owuma a thyme.

1. Kapu yamadzi imabweretsedwa chithupsa, kenako moto umazimitsidwa, ndikuzindikira kuti zimayamwa.
2. Stuffing ndi yokazinga mu mafuta mpaka theka yophika. Mukukonzekera, muyenera kudula mutizidutswa tating'ono ting'ono ndi supuni.
3. Anyezi wosankhidwa, adyo, mchere ndi zokometsera zonse zimatumizidwa ku chiwaya. Zosakaniza zimakongoletsedwa palimodzi kwa mphindi zingapo.
4. Msuzi wa ng'ombe umathiridwa mumtsuko ndi nyama ndi ndiwo zamasamba, ndipo maolivi odulidwa mu magawo owonda amawatsanulira. Pakatha pafupifupi mphindi 5, mabatani a belu amawonjezerapo. Tsitsani misa mpaka kuchuluka kwa msuzi mu poto kumachepera pafupifupi kawiri.
5. Zosokerera zokhazikitsidwa zimasungidwa ku mbale yakuya ndikumasulidwa pang'ono ndi foloko. Pamwamba imathiridwa ndimchere wosakaniza kuchokera poto.

Nkhumba za mazira a nkhumba - sitepe imodzi ndi imodzi

Ngati wophika sakuvutitsani ndi calorie zomwe zili mu mbale, ndiye kuti angathe kukonza chisangalalo chamtima cha nkhumba ndi msuzi wa phwetekere. Mwa ichi muyenera kugwiritsa ntchito: 350 g ya nyama (zamkati), anyezi 2 yaying'ono, 1 tbsp. chimanga ndi madzi omwewo, 350 ml ya madzi a phwetekere, mafuta, mchere, zonunkhira.

1. Anyezi amadulidwa mumtundu waung'ono ndipo amakongoletsedwa mu batala mpaka zofewa.
2. Tizilombo tambiri ta nkhumba timatumizidwa ku masamba. Pamodzi, zinthuzo zimaphikidwa kufikira kutumphuka kwakoma kuonekera.
3. Madzi a phwetekere amathiridwa mumtsuko, misawo amathira mchere, kuwaza, kuphimbidwa ndi chivindikiro ndikubweretsa chithupsa.
4. Kenako mutha kuchepetsa moto, ndikuwotcha mphamvu yakutsogolo pamoto wotsika kwa mphindi 25.
5. Pini ya mchere imatumizidwa kwa abale, pambuyo pake idatsanulidwa ndi madzi otentha ndikuphimbidwa ndi chivindikiro.
6. Pakatha mphindi 5, phala limamasuka ndi folokoyo ndipo limataya mumphika ndi nyama yokonzedwa.
7. Pambuyo posakaniza, mbaleyo imatha kuchotsedwa pamoto.

Chithandizochi chimapatsidwa masamba abwino kapena osiririka.

Side yokhala ndi tomato wowotcha

Ndikwabwino kuti mutenge tomato wa chitumbuwa cha mbale yotere. Kuphatikiza pa phwetekere yaying'ono (2 tbsp.), Muyenera kugwiritsa ntchito: 2/3 chimanga champhesa, 60 g ya mtedza wokazinga waini, msuzi wa mandimu ndi msuzi wake, 60 ml ya mafuta a azitona, gulu laling'ono la timbewu tatsopano, mchere, tsabola. Zotsatirazi zikufotokozera mwatsatanetsatane momwe mzere wabwino ngati masamba omwe amapangidwira.

1. Tomato amakulungidwa mumtundu umodzi mu mawonekedwe aliwonse osagwiritsa ntchito kutentha, amathiriridwa ndi supuni ya mafuta a maolivi ndikutumizidwa ku uvuni wofunda bwino mpaka atakhazikika.
2. Ma groats amathiridwa ndi madzi otentha ndikusiyidwa kwa mphindi 8.
3. Tomato amatumizidwa ku chidebe ndi zotupa (pamodzi ndi msuzi womwe umapangidwa pakuphika). Pali mtedza wowonjezera, mafuta otsala, timbewu tosankhidwa, ndimu ya mandimu ndi msuzi, mchere, zokometsera zilizonse.

Pambuyo poyambitsa, mbaleyo imayikidwa patebulopo.

Chinsinsi chokoma komanso chosavuta kwa wophika pang'onopang'ono

Ndiwosavuta kuphika mazira pakuphika pang'ono. Chipangizocho chimayenera kukhala ndi "Msuzi". Kuphatikiza pa mbewu monga chimanga (1 galasi lamagalasi ambiri), muyenera kumwa: kuwirikiza kawiri madzi, 1 pc. anyezi ndi kaloti, 70 g batala, uzitsine mchere.

1. Anyezi ndi kaloti mutadula amaphika mu "Frying" mumafuta mpaka zofewa.
2. Mchere umathiridwa mumtsuko, madzi amathiridwa ndipo pulogalamu ya "Msuzi" imayambitsidwa.
3. Mukangowiritsa madziwo, mutha kuwonjezera mbale pambaleyo, kusinthira chipangizocho kuti chikhale ngati "Kutentha" kwa mphindi 17 ndikutseka chivindikiro.
4. Pambuyo pa nthawi yomwe yatchulidwa, mankhwalawo amakhala okonzeka kwathunthu.

Couscous kwa ambiri okhala ku Maghreb ndiye chakudya chachikulu. M'mayiko awa, chimanga chimaphika pafupifupi tsiku lililonse, amasintha masoseji, zina zowonjezera ndi zonunkhira. Couscous amapezeka nthawi zonse patebulo la zikondwerero.

Chakudya chotchuka kwambiri chaukwati ndichabwino kwambiri ndi mwanawankhosa, chomwe chimaphikidwa ndi anapiye, mazira owiritsa ndi zoumba. Couscous imatha kukhala mchere, imakonzedwa ndi mbewu zamapometi, madeti, amondi ndi sesame halva. Yesani ndi inu zakudya zosaneneka zodabwitsa zaubwino!

Kodi pali kusiyana kotani?

Nthawi zambiri pamabuka mafunso okhudzana ndi ma gramu - mungasinthidwe bwanji ndi maphikidwe? Ogwiritsa ntchito ali ndi zovuta kuphunzira ma grats osiyanasiyana pamashelefu akuluakulu, osowa komanso ofanana kwambiri, koma chinsinsi chonse chatsopano chophikira. Makamaka, zidzukulu, bulgur, mapira, quinoa zimawoneka zofanana kwambiri ...
Kodi Berber ali ndi kusiyana kwakukulu kuchokera ku Bulgur? Kodi cousin ndi semolina ndi zomwezi?
Bulgur, semolina ndizala zimapangidwa kuchokera ku tirigu wosiyanasiyana. Semka ali ndi kachigawo kakang'ono kwambiri. Bulgur - tirigu wowonda, wopendedwa ndiwotchi. Couscous ndichinthu chofanana kukula kwake, koma mbewu zonsezi zimapangidwa kuchokera ku phala lomwelo, chifukwa chake sizinganene kuti ndizothandiza - semolina, bincous kapena bulgur.

Kodi pali kusiyana kwanji pakati pa quinoa ndi cousincous? Mbewu zonsezo zimakhala ndi mawonekedwe ofanana, koma zimapangidwa kuchokera ku mbewu zosiyana kwambiri, quinoa sichiri mpunga, koma mbewu za maluwa. Izi zimadziwika makamaka mukaphika kuphika: quinoa amafanana ndi caviar osasinthika, akuphulika pakamwa. Kapangidwe ka mankhwala a quinoa ndi ofanana ndi mkaka kuposa phala wamba.
Kodi pali kusiyana kotani pakati pa nyani ndi mapira? Zogulitsa ndizofanana pongowoneka, koma zimapangidwa kuchokera ku chimanga chosiyana: ngati phala loyamba limapangidwa kuchokera ku tirigu, ndiye lachiwiri limachokera ku mapira.

Mwina mudzakondwereranso kudziwa momwe mpunga ulili wothandiza komanso zovulaza? Werengani zambiri zokhudzana ndi khwangwala pano ...

Kupangidwa kwamankhwala

Kugwiritsa ntchito masamba a zidzukulu ndikwabwino: sizowona chabe kuti amatchuka komanso kukondedwa m'maiko ambiri.
Kuthamanga kwa mphamvu ya chimanga ndi 375 kcal pa 100 g.
Kbzhu 100 g zopatsa:

• 13 g mapuloteni
• 0,6 g mafuta
• 77 g chakudya.

Kapangidwe ka cousincous ndichosangalatsa kwambiri chifukwa chili ndi zinthu zambiri zofunikira:

• mavitamini - mndandanda wathunthu wa gulu B, PP,
• ma amino acid
• mafuta acids
• mchere - phosphorous, magnesium, manganese, mkuwa, etc.

Kwa anthu omwe amalekerera mapuloteni amphaka, ndikofunikira kudziwa ngati zopatsa mphamvu zili ndi gluten. Berber amapangidwa kuchokera ku tirigu, chifukwa chake, mosakayikira, mankhwalawo amakhala ndi gluten.
Mndandanda wamphesa wa glycemic wa tirigu - mayunitsi 65 - umanenanso za kuchuluka kwa anthu odwala matenda ashuga, omwe ali ndi zopatsa mphamvu ", zomwe zikutanthauza kuti kungapewe kulumpha mu shuga m'magazi.

Zothandiza

Zopindulitsa zomwe zimakhala ndi couscous, monga phala lililonse, ndizambiri:

• Zimakhalanso ndi mphamvu, yosungirako mavitamini ndi zinthu zina, zimathandizira ntchito zamkati,
• Chochita chimalimbikitsa chitetezo chamthupi, chimathandiza thupi kupewa kukhumudwa,
• Krupa ndiwabwino kwa anthu omwe amachita ntchito zamaganizidwe: chifukwa cha kukhalapo kwa mavitamini a B komanso mafuta acids (Omega-3 ndi 9), zimapangitsa kuganiza, kukumbukira, komanso chidwi. Njira zamkati mthupi zimakhazikika, kutopa kwakukali, kukhumudwa, kusowa chidwi, komanso kusowa tulo zimathetsedwa. Amawonjezera nyonga ndi kutengeka,
• Berber ndiwothandiza kwambiri kumakina am'mimba, ndipo magwiridwe antchito oyenera a chakudya chamagetsi amalimbikitsidwa. Zakudya ndizofunikira kwambiri pakudya m'mimba: kudzimbidwa ndi kudzimbidwa. Izi zimaloledwa ngakhale ndi gastritis ndi pancreatitis: phala yam'mimba yosavutikira sikumukwiyitsa m'mimba, ili ndi katundu wokutira,
• Potaziyamu popanga zamphepo amalimbitsa makhoma amitsempha yamagazi ndi minofu yamtima, imalimbikitsa ntchito ya hematopoietic. Kuphatikiza apo, cholesterol imatsitsidwa,
• Couscous imakulitsa unyamata: kwa okonda phala ili, khungu limakhala loyera komanso lophatikizika, Tsitsi -
• Chochitikacho chimalimbikitsa kupanga kwa mahomoni ogonana mwa akazi, kumadziziranso kutaya magazi nthawi yakusamba, kumachepetsa ululu woyenderana,
• Berber imalimbitsa dongosolo la minofu ndi mafupa, amachepetsa chiopsezo cha matenda ophatikizika,
• Chidacho chimakondedwa ndi osewera, monga muli selenium - chinthu chomwe chimakhudzidwa pakupanga minofu,
• Mutha kudya ndi chakudya: imapanganso mphamvu, imakhala ndi mapuloteni - zida zomanga minofu,
• Kukhalapo kwa mafuta ochulukirapo m'mizere ya chimanga kumapangitsa kuti ntchito yake ikhale yovomerezeka pakuchepetsa: mutha kudya porridge kuchokera ku Berber pa kadzutsa (popanda kuwonjezera mafuta), kapena chakudya chamasana (chokhala ndi masamba ophika). Njala ichokapo kwa nthawi yayitali
• Ndikofunikira kuphatikiza chimanga m'zakudya za ana: phala yam'mawa yokhala ndi chakudya cham'mawa kwa ana zimapatsa mphamvu chidziwitso cha dziko lonse tsiku lonse, kukonza njira zokumbukira, kuganizira,
• Pa nthawi yoyembekezera, malonda amasonyezedwanso: kupezeka kwa folic acid kumatsimikizira kufunikira kwake, makamaka koyambirira. Vitamini iyi imakhudzidwa ndikukula koyenera kwa mwana wosabadwayo, pakufalikira koyenera kwa mikhalidwe yake.
• Mukamayamwitsa, kubereka kumawonjezera phindu la mkaka komanso zopatsa thanzi, komanso zimakhudza thanzi la mayi. Amathandizira kutopa ndi kukhumudwa. Ndi GV, mankhwalawa amayenera kuperekedwa pang'onopang'ono kuti azitsatira kupezeka kwa matupi awo sagwirizana ndi mwana.

Muphunzira zonse zokhudzana ndi zabwino zaubwino paz Kanema:

Ndipo kodi buckwheat imathandiza bwanji kwa thupi? Buckwheat ndi wapadera mu kapangidwe kake kama mankhwala. Gawo lalikulu la tebulo lokhalokha lilipo pano pamitundu yosiyanasiyana. Werengani zambiri za buckwheat munkhaniyi ...

Contraindication

Kugwiritsa ntchito molakwika zacalcous kumatha kuyambitsa mafuta: Komabe, mankhwalawo ndi okwera kwambiri. Kuchita phala yambiri kumapangitsa kuti m'mimba musamavutike, kusamva bwino, kupweteka.
Simungadye mbewu monga chimanga ndi ziwonetsero zomwe zimapangidwira. Croup, ngakhale ndi dzina lachilendo, mulibe zinthu zachilendo m'mimba mwathu. Ndi koletsedwa kugwiritsa ntchito kokha pamaso pa chifuwa, munthu tsankho komanso kunenepa kwambiri.

Ntchito Yophika

Ndikulakwitsa kuganiza kuti zidzukuluzo ndi phala chabe. Pali zosankha mazana angapo a mbale zamphesa. Zakudya zamafuta zimakonzedwa kuchokera pamenepo (kuwonjezera uchi, zipatso zouma ndi batala), zimawonjezeredwa ku sopo ndi soseji, ndikugwiritsanso ntchito ngati gawo mu saladi.

Kuphatikizika kwabwino kumakhala ndi masamba ophika, ophika, masamba owiritsa, nyama yamtundu uliwonse, nsomba ndi nsomba zam'nyanja. Zokongoletsa izi zimayenda bwino ndi mandimu, komanso batala. Mwambiri, phala ili limadziwika chifukwa limamwa msuzi uliwonse.

Mbali ya yophika zipatso ndi kuthamanga. 2-5 mphindi zophika ndizokwanira, ndipo phala lakonzeka. Otsatira omwe ali ndi moyo wathanzi amatha kuphika mbewu monga njere - njira ina. Couscous imathiridwa mu colander ndikuyika pamphika wamadzi otentha (kapena boiler iwiri imagwiritsidwa ntchito).
Njira ina yokonzekera imalola kusunga tirigu wabwino: chimanga chimathiridwa msuzi wowira ndikutupa kwa mphindi 15 osaphika.
Couscous ndi njira yabwino yosinthira menyu pakudya zakudya zomwe mukudziwa. Monga chakudya chilichonse, sayenera kuzunzidwa: chizolowezi chokwanira chimakhala kamodzi patsiku, osapitilira katatu pa sabata.

Kodi malonda ake ndi otani?

Kuyambira pachiyambi pomwe, mapira amatchedwa zokoma, ndipo pokhapokha ngati chimangachi chimapangidwa ndi tirigu. Kunja, amafanana ndi mpunga wozungulira, kukula kwake ndi 1-2 mm. Kwawo panthawiyo sizikukhazikitsidwa.

Malinga ndi zofalitsa zina, iyi ndi Morocco, malinga ndi Libya kapena Tunisia wina.Komanso, m'chigawo chilichonse, miyambo yakukonzekera imakhala yosiyana kwambiri. Mwachitsanzo, ku Algeria amapangidwa kuchokera ku semolina. Kuti muchite izi, umasakanizidwa ndi shuga ndi mazira, batala ndi yisiti. Ku Tunisia, timagulu ta tirigu ting'onoting'ono timayang'ana, omwe amaphatikiza ndi mafuta a maolivi ndi madzi.

Ndiye kodi tsou? Zinanenedwapo kale kuti poyamba anali mapira. Chifukwa cha kukonza kwa kupanga, adayamba kugwiritsa ntchito tirigu - mitundu yofewa komanso yolimba. Kupeza kukula kofananako, abale ake anali kuzingidwa. Mpaka pano, ntchito zonse zimakonzedwa.

Krupa ali ndi izi:

• Mavitamini Bkukhala gwero lamphamvu
• chitsuloAmatha kukonzanso magazi mwachangu kapena kubwezeretsa,
• potaziyamu kuti madzi asakhale otakasuka,
• phosphorouslakonzedwa kuti ilimbikitse minofu ndi mafupa,
• mkuwakusintha hemoglobin mulingo,
• chakudya kubwezeretsa mphamvu
• CHIKWANGWANI chamafutaamatha kusintha kagayidwe kake.

Zothandiza katundu

Couscous ndi chida chomwe chimatengeka mosavuta ndi thupi, kotero momwe zimagwirira ntchito m'mimba zimapezeka mosadabwitsa. Kuphatikiza apo, thupi lonse limalandira mphamvu zowonjezereka ndikupindula.

Zothandiza pazogulitsa ndizotsatira:

• amatsuka matumbo ku poizoni, amakhudza bwino dongosolo logaya chakudya,
• imakhutira ndikusungabe kukhumudwa kwa nthawi yayitali,
• amachepetsa magazi m'thupi,
• amathandiza kuyamwa calcium bwino
• Kulimbana ndi kusowa tulo komanso kulimbitsa chitetezo cha mthupi, kumawonjezera hemoglobin,
• imathandizira kuthana ndi kukhumudwa, kupsinjika,
• imalimbitsa ntchito yaubongo, imakhazikika m'madzi amchere wamchere ndikugwiritsa ntchito mosalekeza,
• Amatulutsa khungu ndi khungu, amalimbitsa ukalamba wake,
• imathandizira kuyimitsa tsitsi ndikutchingira tsitsi loyera,
• zimakhudza ntchito ya mtima, zimalepheretsa chitukuko cha matenda oopsa.

Ndizofunikiranso kudziwa kuti kubereka sikungaloze m'malo mwa amayi apakati, popeza kukhalapo kwa nucleic acid kumathandizira kukulira kwachilendo kwa mwana wosabadwa ndikuchotsa kusiyana. Kuphatikiza apo, kwa ana okulirapo chaka chimodzi, izi ndizabwino kwambiri muzakudya. Zimakongoletsa dongosolo lamanjenje komanso zimathandizira kugona kwa mwana.

Couscous ndi shuga

Couscous glycemic index ili ndi ma 65 mayunitsi, koma croup iyi imawonjezera kuchuluka kwa glucose, ngakhale ikuyenda pang'onopang'ono. Ndipo index ya glycemic yophika yacouscous imakhala yapamwamba kwambiri.

Izi zitha kuikidwa m'malo mwa ena omwe ali ndi mavitamini ndi michere yambiri. Nthawi yomweyo, sikofunikira konse kusiya mankhwala okoma ngati amenewo.

Pazinthu zochepa, ndizotheka kugwiritsa ntchito ndipo sizibweretsa vuto lililonse. Chinthu chachikulu pankhaniyi ndikutsatira malamulo ophika. Pansipa pali maphikidwe ena omwe angakhale oyenera kwa odwala matenda ashuga.

Maphikidwe othandiza

Zomwe zimaphika mwachizolowezi kuphika phala lililonse ndizovala mafuta komanso kuwonjezera zamasamba ndi nyama. Komabe, kwa odwala matenda ashuga komanso omwe akufuna kuchepetsa thupi, ndibwino kupatula mafuta ndikugwiritsa ntchito njira zina zophikira.

Njira yabwino ndi phala ndi masamba, omwe amaphatikiza izi:

• 200 gr. wamkulu
• karoti imodzi
• 100 gr. chimanga zamzitini
• tsabola m'modzi, makamaka ofiira,
• 100 gr. nandolo (ikhoza kugwiritsidwa ntchito monga zamzitini kapena zatsopano),
• chovala chimodzi cha adyo
• basil ndi cilantro,
• supuni ya mafuta a azitona.

Kuti mukonze masamba, muyenera kudula ndikusakaniza ndi chimanga, nandolo ndi chimanga. Kuphika mbewu monga chimanga sikofunikira. Ndikokwanira kuthira madzi otentha pachilichonse ndikuchiyika kwa mphindi 20-25, pambuyo pake mbaleyo itakonzeka. Mukatumikira, kongoletsani ndi zipatso zakumera.

Kuphatikiza pa masamba, mutha kugwiritsa ntchito nyama. Kuti muchite izi, muyenera izi:

• 300 gr fillet nkhuku,
• 250 gr wamkulu
• 250 gr chimanga, nandolo zobiriwira, tsabola ndi anyezi,
• 300 ml ya madzi kapena msuzi.

Kuti mukonze izi, muyenera kudula kaye nyama kukhala ma cubes ndikuwuphika kwa mphindi 5.

Masamba odula kapena osokonekera ayenera kuwonjezeredwa ku nyama, kuthira madzi kapena msuzi ndikuthira mumsika. Kenako, chilichonse chiyenera kusakanikirana, mchere kulawa ndi kuphimba. Zosakaniza zonse ziyenera kutenthedwa pamoto wochepa kwa mphindi 5.

Couscous sikuyenera kokha mbale zam'mbali, koma amathanso kukhala gawo la sopo ndi saladi. Kuti akonze saladi, nkhaka ndi tomato nthawi zambiri zimawonjezeredwa, zonse zimasakanizidwa, zokometsedwa ndi mafuta a azitona ndi mandimu.

Msuzi ungathe kukonzedwa kuchokera pazinthu zotsatirazi:

• theka kapu ya abale,
• karoti imodzi ndi anyezi umodzi,
• 3 cloves wa adyo,
• mapaundi a tomato,
• lita imodzi ndi theka wamadzi,
• mafuta a azitona
• zonunkhira (tsabola wakuda, coriander, zira, timbewu, ndi zina),
• chilantro chokongoletsera.

Kuti akonze mbale, gawo loyamba ndikuphika kaloti, anyezi ndi adyo. Ndikofunika kupukutidwa kuchokera ku tomato ndikudula mu cubes. Kuti muchite izi, ayenera kumizidwa m'madzi otentha kwa miniti. Pambuyo pa izi, ndikofunikira kuwonjezera mafuta poto ndikuwaza mopepuka anyezi.

Kenako, masamba otsalawo amawonjezeredwa ndikuwathandizira kwa mphindi 5. Pa gawo lotsatira, muyenera kuthira madzi, mchere ndi kuwonjezera zonunkhira, dikirani chithupsa. Madzi akaphika, ndikofunikira kuwonjezera phala kuti muchotse mbale pamoto. Pakatha mphindi 10, mbaleyo ikhala itakonzeka.

Kanema wothandiza

Couscous ndi chida chofunikira chomwe chimakhala chofunikira kwambiri kwa ana, okalamba komanso othamanga, chifukwa amatha kuthamanga thupi mosavuta komanso ali ndi zinthu zambiri zothandiza. Komabe, ndikusamala kwambiri kugwiritsa ntchito kwa odwala omwe ali ndi matenda a shuga mellitus, chifukwa ngakhale ndiyosachedwa, koma phala ili limatha kuwonjezera kuchuluka kwa shuga m'magazi. Chifukwa chake, ndikofunikira kuti musagwiritse ntchito molakwika, koma mutha kusiyanitsa zakudyazo kawiri pa sabata ndikukumbukira kuti mankhwala opatsa mphamvu kwambiri ngati amenewo safuna magawo akulu.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Phunzirani zambiri. Osati mankhwala. ->