Momwe mungapangire zikondamoyo za nkhuku

Amayi odziwa bwino ntchito yawo amadziwa kupanga chakudya chokoma komanso choyambirira kuchokera kuzinthu wamba. Njira yosavuta komanso yotsimikizika ndikuwakulunga ndi zikondamoyo, zomwe zimakhala ndi mawonekedwe abwino - zimayenda bwino ndimitundu yosiyanasiyana: zotsekemera, nyama, nsomba, bowa, masamba.

Kodi mukufuna kuti kudzazidwa kukhale kowona mtima, koma osakhala ndi ma calories ambiri? Maphikidwe a zikondamoyo za nkhuku adzawathandiza. Nyama yosungunuka kuchokera pachifuwa chofewa imasangalatsa ngakhale ana. Kuphatikiza apo, nyama ya nkhuku ndi njira yabwino yosankhira ndalama.

Kukoma kwa nkhuku kumakwaniritsidwa bwino ndi tchizi, bowa ndi masamba. Ndipo ngati chakudya chamaphwando, mutha kuphika zikondamoyo ndi mawere osuta, kukoma ndi kununkhira komwe sikungasiye aliyense wopanda chidwi.

Zakudya za calorie

Zakudya zopatsa mphamvu za chikondamoyo chimodzi chachikulu zimakhala pafupifupi 116 kcal. Ichi si chiwerengero chofunikira kwambiri, koma ndi anthu ochepa omwe amatha kuyima atadya chikondamoyo chimodzi. Akatswiri azaumoyo sakonda mbale iyi, chifukwa imakhala ndi chakudya chambiri chofulumira komanso zinthu zochepa zothandiza.

Mtengo wa thanzi pa magalamu 100

Nyama ya nkhuku imakhala ndi mapuloteni ambiri, omwe amalowetsedwa bwino, mavitamini ndi michere yambiri (sikuti msuzi wa nkhuku amadziwika kuti ndi mankhwala). M'mawere mulibe mafuta komanso mafuta ochepa kuposa nyama zina. Pokonzekera zakudya, amagwiritsira ntchito timatumba ta nkhuku yophika.

Zakudya zabwino zophika pachifuwa pa magalamu 100

Thandizo la zikondamoyo ndi nkhuku pa magalamu 100

Mulingo woyenera kwambiri umaganiziridwa: mapuloteni - 16%, mafuta - 17%, chakudya - 67%.

Chinsinsi chachikale cha zikondamoyo

• mkaka 500 ml
• ufa 200 g
• dzira la nkhuku ma PC 2
• masamba mafuta 2 tbsp. l.
• shuga 1 tbsp. l.
• ufa wophika 2 tsp
• mchere ½ tsp.

Ma calories: 159 kcal

Mapuloteni: 11.5 g

Mafuta: 5.9 g

Zakudya: 15 g

• Kumenya mazira ndi shuga ndi mchere, kuwonjezera batala, chipwirikiti.

• Thirani mkaka. Sakanizani zosakaniza bwino.

• Pepani ufa, onjezerani soda, akuyambitsa ndi whisk kapena chosakanizira.

• Timatenthetsa poto, mafuta ndi mafuta. Thirani mtanda pakati, gawani pamwamba.

• Sinthani chikondamoyo pomwe pansi pamakhala ofiira. Tikuwoloka mbali inayo kwa masekondi ochepa.

• Chotsani chikondamoyo chatha.

Mutha kuphika zikondamoyo ndi mtanda wa yisiti kapena kugwiritsa ntchito njira yomwe mumakonda. Kuchepetsa ma calories, sinthanitsani mkaka ndi madzi kapena ma Whey, ndi ufa wina wa tirigu wa oatmeal, rye kapena mapira. Zikondamoyo zimakhala zathanzi komanso zamphamvu zamagetsi.

Zikondamoyo zapamwamba ndi nkhuku

Nkhuku mu msuzi imapezeka kuti ndiyofewa kwambiri, chifukwa chake ana adzaikonda.

Zosakaniza:

• Zikondamoyo - ma PC 10.
• Nkhuku yophika yophika - 250 g.
• Mkaka - 250 g.
• Ufa - 12 g.
• Batala - 12 g.

Momwe mungaphike:

1. Dulani nyama mzidutswa tating'ono ting'ono, sungunulani batala.
2. Kupereka ufa, oyambitsa nthawi zonse, apo ayi udzawotcha.
3. Ufa utasintha beige, timayamba kuthira mkaka pang'onopang'ono. Tengani nthawi yanu, mukatsanulira mwachangu, ziphuphu zimapanga. Muziganiza mokhazikika.
4. Mchere ndi tsabola zikawira. Kuphika kwa mphindi 5 zina pamoto wochepa.
5. Ikani nkhuku mu skillet ndikuwiritsa kwa mphindi ziwiri kapena zitatu.
6. Phimbani ndi kuyimilira kwa mphindi zochepa kuti mulowerere nkhuku ndi msuzi.
7. Ikani kudzazidwa ndikukulunga chikondamoyo.
8. Mwachangu mopepuka.

Kukonzekera kanema

Zikondamoyo zokoma ndi nkhuku ndi bowa

Kudzazidwa kwa nkhuku ndi bowa ndizosangalatsa kwambiri. Mutha kugwiritsa ntchito champignon kapena bowa wamtchire.

Zosakaniza:

• Zikondamoyo - zidutswa 10.
• Nkhuku ya nkhuku (yophika) - 300 g.
• Bowa - 400 g.
• Mababu anyezi - 1 pc.
• Mchere ndi tsabola kuti mulawe.
• Masamba mafuta Frying.

Kukonzekera:

1. Dulani nyama yophika bwino. Timatsuka anyezi ndikudula bwino.
2. Sambani bowa watsopano, sambani, dulani zidutswa ndikuphika mumadzi amchere kwa mphindi 15-30, kutengera mtundu. Champignons imatha kudumpha.
3. Saute anyezi mu mafuta a masamba mpaka ofewa. Onjezerani bowa ndi mwachangu mpaka wachifundo.
4. Ikani nyama yankhuku mumgulu la bowa ndikusakaniza bwino. Kudzazidwa kwakonzeka.
5. Ikani kudzazidwa ndikukulunga chikondamoyo.
6. Mwachangu mopepuka.

Zikondamoyo ndi nkhuku ndi tchizi

Kuphatikiza kwakukulu kwa chakudya cham'mawa chokoma. Tchizi chimafewetsa nyama yankhuku youma, imapatsa kukoma kokometsera. Kwa Chinsinsi, ndi bwino kutenga mitundu yolimba, imasungunuka bwino. Ngati mukulimbana ndi mapaundi owonjezera, sankhani mitundu yopepuka.

Zosakaniza:

• Zikondamoyo - ma PC 10.
• Nkhuku yophika yophika - 350 g.
• Tchizi - 150 g.
• Masamba mafuta - 1 tbsp. l.
• Mchere kuti ulawe.

Kukonzekera:

1. Wiritsani nkhuku mpaka yabwino. Dulani nyama itakhazikika mzidutswa.
2. Pakani tchizi pa coarse grater.
3. Timasakaniza nyama ndi tchizi.
4. Ikani kudzazidwa ndikukulunga chikondamoyo.
5. Ngati mukufuna kuti tchizi zisungunuke, mwachangu zikondamoyo pang'ono mumafuta a masamba.

Zikondamoyo ndi nkhuku zosuta

Nyama yosuta si mankhwala, koma yokoma kwambiri komanso onunkhira. Zamasamba zidzakhala zabwino kuwonjezera pamenepo. Yesani Chinsinsi cha kabichi waku China. Zidzapangitsa nyama yosungunuka kukhala yowutsa mudyo komanso yowola, komanso ili ndi ma calories ochepa.

Zosakaniza:

• Zikondamoyo - zidutswa 10.
• Nkhuku yosuta - 300 g.
• Peking kabichi - 200 g.
• Mayonesi (kirimu wowawasa) - 25 g.

Kukonzekera:

1. Dulani nyamayi muzing'ono zazing'ono. Dulani kabichi muzitsulo zochepa.
2. Timaphatikiza nyama ndi kabichi. Onjezani mayonesi ndikusakaniza bwino.
3. Onjezerani mchere pang'ono podzaza, ngati kuli kofunikira.
4. Ikani kudzazidwa ndikukulunga chikondamoyo.
5. Mwachangu mopepuka.

Malangizo Othandiza

• Kudzazidwa sikuyenera kupangidwa kuchokera pachifuwa chokha. Mutha kugwiritsa ntchito mbali zina za nyama yakufa kapena minced nkhuku.
• Mukatsanulira msuzi mu nyama yodulidwayo ndikusiya kwa mphindi zochepa, kudzazidwa kudzakhala koyenera.
• Nkhuku yosungunuka iyenera kusakanizidwa bwino nthawi yokazinga kuti isaphatikizane pamodzi.
• Simungathe kuwira nkhuku, koma dulani mzidutswa tating'ono ting'ono ndi mwachangu m'mafuta a masamba. Zoona, njirayi idzakhala yochuluka kwambiri.
• Pofuna kuti kudzazako kusasokonekere, mutha kuwonjezera tchizi tating'onoting'ono. Ikasungunuka, "imata" misa.
• Mutha kukongoletsa mbale m'njira zosiyanasiyana. Mutha kuyika zikondamoyozo kukhala ma roll kapena ma envulopu. Zikwama zapancake zomangidwa ndi nthenga za anyezi wobiriwira zidzawoneka zokongola patebulo lachikondwerero.
• Zikondamoyo zodzikongoletsera zimatha kukonzekera kuti zidzagwiritsidwe ntchito mtsogolo ndikusungidwa mufiriji.

Kupanga kudzaza nkhuku kunyumba ndikosavuta. Pali zosankha zambiri, chifukwa chake musawope kuyesa. Zikondamoyo ndi nkhuku ndi chakudya cham'mawa chopatsa thanzi, nkhomaliro yopatsa thanzi komanso choyimira choyambirira. Chikwama chazakudya chodzaza nkhuku mosakayikira chimakongoletsa ngakhale tebulo lachikondwerero.