Akatswiri amakhulupirira kuti masamba ozizira ndi othandiza kwambiri kuposa atsopano, ngati muwagula nthawi yozizira. Masamba amasuntha pafupifupi mukakolola. Ndipo masamba atsopano mu nthawi yozizira amatengedwa kuchokera kutali, osazimiririka osagwedeza kapena kuthandizidwa ndi mitundu yapadera yamankhwala.
Asanakhale chisanu, masamba ambiri amasokonekera, ndiye kuti, akubisala ndi madzi otentha. Izi zimachitika kuti zizitha kusunga masamba, komanso kuwateteza kuwonongeka. Osamabetsa tsabola, tomato ndi anyezi. Tsopano masamba ambiri amasamba amasintha kwambiri: ndiye kuti, amawombedwa ndi mpweya wotuluka, kutentha komwe kumakhala 35. Kuli kokwanira pafupifupi mphindi 20 kuti ndiwomwe amaunitse kale. Palinso njira yachikale pamene masamba amayikidwa mufiriji kwa maola 2-3.
Masamba ophika mu uvuni
Zosakaniza: Phukusi la masamba ozizira, kapena nyemba zazikazi, kapena broccoli. Tchizi cholimba kapena chosungunuka, mchere, tsabola.
Njira Yophika: Musanaphikeni kuphika muyenera kuchotsa chinyezi chambiri kuchokera masamba. Kuti achite izi, ayenera kupewa kulowa komanso youma. Kapena mwachangu pa poto youma mpaka chinyontho chonse chimayamba kutuluka. Kuphika mafuta ndi masamba mafuta. Thirani masamba ndikuyika mu uvuni wokhala ndi madigiri 180 kwa mphindi 20. Solit ndi masamba amasamba abwino kumapeto kwa kuphika, apo ayi amathauma. Mutha kuwonjezera zitsamba zouma kuti mulawe. Pamwamba pa kabati zolimba kapena zosungunuka. Chotsani mamangidwewo kuti muziphika mu uvuni kwa mphindi zina 10. Musanatumikire, titha kuwaza ndi amadyera osankhidwa mwatsopano ndi adyo.
100 g ili ndi pafupifupi 80 kcal.
Saladi ya masamba
Zosakaniza: 500 g masamba osakaniza (kaloti, nandolo wobiriwira, brussels kabichi, nyemba zobiriwira, 1 Mchere wa Mchere, ½ h. Mpiru, mchere, tsabola, mayonesi.
Njira Yophika: Thirani madzi mu saucepan. Kuchuluka kwa madzimadzi kuti atenge, kutengera magawo 1 a masamba pa 5 mbali zamadzi. Madzi zithupsa, mchere, kuthira masamba, kusakaniza. Pambuyo pamadzi otentha, cheketse moto, kuphimba msuzi wokhala ndi chivindikiro ndikuphika masamba mpaka kukonzekera. Kenako madzi kuphatikiza. Kuphika Mosiyana
1-2 mbatata mu yunifolomu. Pa apulo kuti achotse peel. Anyezi bwino kuwaza, pindani pang'ono ndikutsanulira madzi ozizira kwa mphindi 7. Nkhaka, mbatata ndi Apple kudula mu cubes yaying'ono. Lumikizani ndi masamba ozizira, anyezi. Mchere, tsabola, kusakaniza. Kupanga mpiru ndi mayonesi.
100 g ili ndi 12 kcal.