Kalulu ndi mpunga - Chinsinsi ndi sitepe ndi chithunzi cha momwe mungaphike kunyumba * Crossfit

Anyezi - 1 pc.
Mpunga wautali wautali - 1 chikho
Madzi - magalasi awiri
Msuzi wa phwetekere - makapu 1.5 (wandiweyani)
Kalulu - 800-900 g
Sausage zosaka - 150-200 g
Maolivi - kulawa (kokongoletsa)
Nandolo zobiriwira - kulawa (zokongoletsa)
Zamasamba - kulawa (kokongoletsa)
Mchere kuti ulawe
Tsabola wakuda wakuda - kulawa

Mapuloteni 12.5 g
Mafuta 6.9 g
Zakudya 27.3 g

Pansipa takukonzerani Chinsinsi chosavuta komanso chachilengedwe chokhala ndi zithunzi pang'onopang'ono, malinga ndi momwe mungaphikire kalulu wosangalatsa komanso wokhutiritsa ndi mpunga.

Kutumikira Pachidebe: 6-8 Mapangidwe.

Gawo ndi tsatane malangizo

Kalulu wokhala ndi mpunga ndi chakudya chopatsa thanzi komanso chopatsa thanzi chomwe chingathandize kusiyanitsa zakudya za othamanga, kuonda komanso omvera zakudya zoyenera. Nyama ya kalulu ndi chakudya chodyera, chamtengo wapatali komanso chokoma, chomwe, ngati chophikidwa moyenera, chimakhala chokoma modabwitsa, chokhutiritsa, koma chowala nthawi yomweyo.

Nyama ya kalulu ili ndi mavitamini (kuphatikiza A, E, C, PP ndi gulu B), ma micro- ndi macroelements (kuphatikiza chitsulo, fluorine, cobalt, molybdenum, chlorine, ayodini, potaziyamu, mkuwa ndi ena, makamaka sulfure yambiri ), amino zidulo. Koma mulibe cholesterol mu nyama ya kalulu. Kugwiritsa ntchito kalulu pafupipafupi kumakuthandizani kuti muchepetse kuchuluka kwa shuga m'magazi, kulimbitsa mafupa, kumeretsa maselo aubongo ndi mpweya, kusintha khungu, komanso kusintha kagayidwe kake.

Upangiri! Nyama ya kalulu imathandiza othamanga kupeza minofu mofulumira, kuwonjezera mphamvu ndi nyonga. Kwa anthu onenepa kwambiri, nyama imatha kuthandizira kukhetsa mapaundi owonjezera chifukwa chotsika kwambiri kwa kalori komanso kugaya mosavuta.

Tiyeni tipite kunyumba kuphika mphodza wa kalulu ndi mpunga. Ganizirani pachithunzithunzi cha tsatane-tsatane kuti mupange kuphika kosavuta.

Gawo 1

Muyenera kuyamba kuphika ndi kukazinga. Tengani anyezi, peel, sambani ndi kuuma. Ndiye masamba amafunika kudulidwa bwino. Tumizani kapu kapena mphika pachitofu ndikuwonjezera mafuta pang'ono pamenepo. Dikirani mpaka kuwala ndikuyika anyezi mu chidebecho. Saute masamba pa kutentha pang'ono mpaka bulauni wagolide.

Gawo 2

Kenako, konzani mpunga. Muzimutsuka m'madzi, ndiyeno muyike mu chidebe ndi anyezi. Muziganiza ndi kupitiriza mwachangu zosakaniza.

Gawo 3

Fryani chakudyacho pafupifupi mphindi khumi, ndikuyambitsa mosalekeza kuti usawope.

Gawo 4

Pambuyo pake, lembani zosakaniza ndi madzi, poganiza kuti kapu imodzi ya mpunga imafuna magalasi awiri amadzi. Onjezerani mchere ndi tsabola wakuda kuti mukhale wonunkhira komanso wonunkhira.

Gawo 5

Onjezani madzi a phwetekere muchidebecho ndi mpunga ndi anyezi. Perekani zokonda mbale yayikulu: mbale yotereyi imadzaza ndi kukoma ndi kununkhira.

Gawo 6

Konzani kalulu wanu. Iyenera kutsukidwa bwino ndikudulidwa magawo. Ndibwino kuti musaname nyama ya kalulu m'madzi ozizira kwa maola khumi mpaka khumi ndi awiri. Komanso, madzi amafunika kusintha nthawi ndi nthawi. Nyama yotere imakhala yofewa. Chotsatira, tumizani chidebecho kuti muchotsere pachitofu, onjezerani mafuta pang'ono a masamba, dikirani kuwala. Kenako, kuika zidutswa za kalulu mu mafuta otentha ndi mwachangu mpaka golide bulauni. Kenaka, nyamayo iyenera kuthiridwa pang'ono pang'ono mpaka itapsa.

Gawo 7

Tengani soseji yosaka ndikudula mu magawo oonda. Ikani mu mbale ya mpunga ndi anyezi.

Gawo 8

Onetsetsani zosakaniza kuti mugawire masoseji, mpunga ndi anyezi mofanana.

Gawo 9

Ndizo zonse, kalulu wophika ndi mpunga ndi wokonzeka. Ikani mpunga ndi chidutswa cha nyama ya kalulu pa mbale yodyera. Kongoletsani mbaleyo ndi azitona, nandolo wobiriwira ndi zitsamba zomwe mumakonda. Sangalatsidwani ndi chakudya chanu!