Maitiro Ekuita Kudya Kugadzirira uye Kubika Zviri Nyore neMiriwo Yakaomeswa

Zvemukati

• Nei Miriwo Yakaomeswa Isarudzo Yakanaka
• Zvaunofanira Kuchenjerera Kana Uchitenga
• Mashandisiro Aungaita Miriwo Yakaomeswa
• Ongororo ye

Vanhu vazhinji vanofamba vachipfuura nepachikamu chechikafu chakaomeswa nechando chechitoro, vachifunga kuti zvese zviri pasi apa pane ice cream uye chikafu chinobatika. Asi tarisa rwechipiri (mushure mekubata michero yako yakaoma nechando yeiyo smoothies) uye iwe unozoona kuti kune akawanda mazaya echando, kazhinji akachekererwa maveggies ayo anobatsira kuti kudya kwako kune hutano kuve nyore kwazvo kana uri mupfupi nenguva. (Ona zvimwe zvikafu zvakaomeswa zvine utano zvaunogona kunzwa uchifarira kutenga.) Nepo pasina chinhu chakaita semavheji akaisvonaka, manyoro, marudzi akaomeswa nechando anokodzera nzvimbo yakakodzera mukicheni mako. Heino nzira iyo miriwo yakaomeswa inogona kugadzirisa mararamiro ako ane hutano.

Nei Miriwo Yakaomeswa Isarudzo Yakanaka

1. Vanochengetedza nguva.

Muzviitiko zvakawanda, zvese zvaunofanirwa kuita kuzviisa mu microwave, uvape zvishoma, uye iwe wakanaka kuenda. Iwe zvakare haufanire kukakavara nekupihwa peeling, slicing, kana dicing, iyo LBH, inogona kutora nguva yakawandisa kupfuura zvawaitarisira. (Iyo firiji inogona kuve yako yekudya-yekugadzirira shamwari mune dzimwe nzira, sekutonhora kwakanyatsogadzirirwa chikafu chekudya gare gare.)

2. Zviri nyore kuenda organic.

Chokwadi, zvinogona kunge zviri nyore kuwana manyoro, ma organic berries, magreens, uye squash nemutengo chaiwo panguva yepamusoro-yemwaka yezhizha mwedzi. Asi huya munguva yechando, kunyangwe izvo zvinhu zvauri kuburitsa zvinogona kuravira kushomeka. Zucchini nyowani muna Ndira? Hongu, kwete. Uyezve, pasina mishonga inouraya zvipembenene kana zvinodzivirira pazvirimwa zvehupenyu, vamwe vanoti vanogona kukanganisa nekukurumidza kupfuura shamwari dzavanogara vachiita. Izvi zvinoreva kuti iwe uchafanirwa kukurumidza uye kudya iwo emuno mablueberries nekukurumidza kupfuura zvaungangoita kana iwe unenge uchirasa mamwe matatu emari awakashandisa. Kusarudza chando kunobvisa iyo "izvozvi chii" nguva iwe paunoona nenzira yakanyanyisa kuti chibereko chawaive uchida kubika chakaipa.

3. Zvokudya zvakavharirwa mukati.

Nemhaka yokuti yakaomeswa nechando pakutsva, miriwo yakaomeswa inochengetedza kudya kwayo zviri nani pane kutsva, iyo inorasikirwa nezvimwe panguva yekuibva (uye kudarika-kuibva). Uyezve, kubika mu microwave kune hutano pane kufashaira mavheji nekuti unogona kuchengetedza zviri nyore chikafu chaunorasikirwa nacho mushure mekudonha mvura. Ehe, iyo yakanyanya sipinachi mvura ndipo panowanikwa zvinhu zvakawanda zvakanaka, izvo zvinongova chimwe chikonzero chekuita muto!

Zvaunofanira Kuchenjerera Kana Uchitenga

Tarisa uone zvinongedzo zvezvimwe zvinhu zvisingabatsire seshuga (iyo inovanda pasi pemanyepo ekunyepedzera) uye zvinofungidzirwa zvinowedzerwa senge chikafu chekudya uye matadza. Zvakanaka, iwe unoda chigadzirwa icho chingori miriwo uye pamwe imwe munyu. Iva nehanya nezinga re sodium, zvakadaro, sezvo mamwe marangi achiwedzera munyu wakawanda wekuravira. Vangisa 150 milligrams kana zvishoma pasevhisi.

Enda unononoka nezvinhu zvinechingwa kana miriwo mumuto. Ona zviri mumuto iwoyo usati wafunga kuti woitenga here. Semuenzaniso, zucchini "fries" hazviite zvega zvine hutano nekuti hwaro ivheji. Masosi echizi anogona kunge akazara neakachenesa macalorie uye akaomarara kutaura kuti "kwete maita basa" zvigadzirwa. Zvingave zviri kuyedza kungobata bhegi reanosimudza-akaomeswa mavegi mu teriyaki muto, asi iwe ungangowana shuga yakawanda uye sodium yakavanda pane yekudyara chitaridzi.

Mashandisiro Aungaita Miriwo Yakaomeswa

Kana zvasvika kunzira dzekubika, kupisa miriwo yakaomeswa mu microwave zvinoreva kuti yakabikwa uye yakagadzirira kuwedzerwa kune chero ndiro mumaminetsi mashoma. Kuti uwedzere kuwedzera kwekuwedzera kana kugadzirwa, unogona kugocha kana kusveta yako fave veggies mushure mekunge vadzikira. Kana ukachekesa, iwe uchazoda kumisa kupisa kuti urwise chero hunyoro hwakawedzera hweakanaka crisp veggies. Heano mashoma ekudya mazano anouya pamwe nekukurumidza nekuda kwekuva nemavheji akaomeswa nechando paruoko:

• Shandisa iyo yakabikwa miriwo mukati mevhiki kuwedzera kumasadhi, pasita, ndiro dzezviyo, uye masangweji.
• Wedzera sipinashi yakakoswa kumasobho uye masukisi ekuwedzera kwehutano.
• Bika miriwo mu frittata kana mazai muffin kwekudya kwekudya kwekutanga.
• Kanda cauliflower, broccoli, Brussels sprouts, kana squash nemafuta emuorivhi wogocha kusvika crispy.
• Wedzera beet kune chokoreti muffin kune yakavanzika dose yevheji.
• Kanda kolifurawa yechando, squash yechando, uye miriwo yakaoma nechando mune chero yako smoothies yekuwedzera kuwedzera kwehutano.

Ongororo ye