Ungazivuselela Kanjani Ngokuvikelekile Izinsalela: I-Steak, Inkukhu, Ilayisi, I-Pizza nokuningi

-Delile

• Imihlahlandlela ejwayelekile
• Inyama yenyama
• Inketho 1: Oven
• Inketho 2: I-Microwave
• Inketho 3: Pan
• Inketho 4: Isikhwama Sepulasitiki Esicwaningwayo
• Inkukhu Nezinyama Ezithile Ezibomvu
• Inketho 1: Oven
• Inketho 2: I-Microwave
• Inketho 3: Pan
• Inhlanzi
• Inketho 1: I-Microwave
• Inketho 2: I-oven
• Inketho 3: Pan
• Ilayisi
• Inketho 1: I-Microwave
• Inketho 2: Pan-Steam
• Inketho 3: Oven
• IPizza
• Inketho 1: Oven
• Inketho 2: Pan
• Inketho 3: I-Microwave
• Imifino Eyosiwe
• Broil noma i-Grill
• Izitsha zeCasseroles nezimbiza ezingashadile
• Inketho 1: I-Microwave
• Inketho 2: I-oven
• Inketho 3: Pan
• I-Microwaving Kungaba Indlela Engcono Kakhulu Yokugcina Umsoco
• Okusemqoka
• Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa

Ukuvuselela okusalayo akugcini nje ngokugcina isikhathi nemali kepha kunciphisa udoti. Kungumkhuba obalulekile uma ulungisa ukudla ngobuningi.

Kodwa-ke, uma kufudunyezwa ngokungafanele, izinsalela zingadala ubuthi bokudla - okungabeka impilo yakho engcupheni.

Kulinganiselwa ukuthi umuntu oyedwa kwabayisithupha baseMelika uthola ubuthi bokudla minyaka yonke - kanti abangu-128,000 balaba balaliswa esibhedlela. Ezimweni ezinzima, ukudla okunobuthi kungadala nokufa ().

Ngaphezu kwalokho, ezinye izindlela zokuzivocavoca zingenza izinsalela ezithile zingakhangi kakhulu ukudla.

Lo mbhalo uhlinzeka ngemiyalo yokushisa kabusha okuphephile futhi okumnandi kokudla okusele.

Imihlahlandlela ejwayelekile

Lapho uvuselela okusalile, ukuphatha okufanele kuyisihluthulelo sempilo yakho nokunambitheka kwesidlo sakho.

Nakhu okumele ukwenze (2, 3, 4):

• Izinsalela ezipholile ngokushesha okukhulu ngangokunokwenzeka (kungakapheli amahora amabili), gcina efrijini bese udla zingakapheli izinsuku ezingu-3-4.
• Ngaphandle kwalokho, nqabela izinsalela izinyanga ezingu-3-4. Ngemuva kwaleli phuzu, kusathathwa njengokuphephile ukuthi kungadliwa - kepha ukuthungwa nokunambitheka kungathikamezeka.
• Izinsalela ezifriziwe kufanele zichithwe kahle ngaphambi kokufudumezwa ngokuzidlulisela efrijini lakho noma zisebenzise ukusethwa okuncibilikisiwe ku-microwave yakho. Uma usuhlakazekile, hlanganisa esiqandisini bese udla kungakapheli izinsuku ezingu-3-4.
• Kuphephile ukuphinda uvuselele okusele okonakele kancane usebenzisa ipani, imicrowave noma uhhavini. Kodwa-ke, ukuvuselela kuzothatha isikhathi eside uma ukudla kungancibiliki ngokuphelele.
• Phinda uvusele okusalile kuze kushise kushe yonke indawo - kufanele ifinyelele futhi igcine i-165 ° F (70 ° C) imizuzu emibili. Hlanganisa ukudla ngenkathi ufudumeza ukuqinisekisa nokushisa, ikakhulukazi uma usebenzisa i-microwave.
• Ungaphindi uvuselele okusalile ngaphezu kwesikhathi esisodwa.
• Ungavusi kabusha izinsalela esezivele zichithwe.
• Phaka ukudla okusele kabusha ngokushesha.

Qiniseka ukuthi okusalile kupholile ngokushesha, kufakwe esiqandisini bese kudliwa ezinsukwini ezimbalwa noma kufriziwe kuze kube izinyanga ezithile. Kufanele zifudunyezwe kahle - yize zingafudunyezwanga noma zifriziwe kaningi.

Inyama yenyama

Izikhalazo ezivame kakhulu nge-steak evuselelwe yomile, inyama enjoloba noma enganambitheki. Kodwa-ke, izindlela ezithile zokuzifudumeza zigcina ukunambitheka nomswakama.

Khumbula ukuthi inyama esalile ivamise ukunambitheka kangcono uma ishiswa kusuka ekamelweni lokushisa - ngakho-ke yishiye ngaphandle kwefriji cishe imizuzu eyi-10 ngaphambi kokuvuselela.

Inketho 1: Oven

Uma unesikhathi sokulondoloza, lena yindlela engcono kakhulu yokuvuselela i-steak ukuyigcina ithenda futhi inambitheka.

1. Setha i-ovini yakho ibe yi-250 ° F (120 ° C).
2. Beka i-steak emgqeni wocingo ngaphakathi kwetreyi yokubhaka. Lokhu kuvumela inyama ukuthi ipheke kahle nhlangothi zombili.
3. Uma i-ovini selifudunyeziwe, faka i-steak ngaphakathi bese upheka imizuzu engaba ngu-20-30, ubheka njalo. Ngokuya ngobukhulu besiteki, izikhathi zokupheka zizohluka.
4. I-steak izobe isilungile uma sekufudumele (100-110 ° F noma 37-43 ° C) - kodwa kungashisi ukushisa - enkabeni.
5. Khonza nge-gravy noma i-steak sauce. Ngaphandle kwalokho, sesha uhlangothi ngalunye lwe-steak epanini nebhotela noma uwoyela ukuthola ukuthungwa okukhanyayo.

Inketho 2: I-Microwave

Lokhu kuyindlela engcono kakhulu uma ufushane ngesikhathi. Imicrowave ivame ukoma ukuphuma, kepha lokhu kungavinjelwa ngezinyathelo ezimbalwa ezilula:

1. Setha i-steak esitsheni esingenakususwa.
2. Gcoba isosi noma isigaxa senyama ngaphezulu kwe-steak bese ufaka amaconsi ambalwa kawoyela noma ibhotela.
3. Vala isidlo esingafinyeleleka kalula.
4. Pheka ngomlilo ophakathi nendawo, uphendulele i-steak njalo ngemizuzwana engama-30 kuze kube yilapho ifudumele kodwa ingashisi kakhulu. Lokhu akufanele kuthathe isikhathi eside kunemizuzu embalwa.

Inketho 3: Pan

Le ngenye indlela esheshayo yokuphinda ushise i-steak ukuyigcina ithambile kamnandi.

1. Faka umhluzi wenkomo noma umhluzi epanini elijulile.
2. Fudumeza umhluzi noma ummbila uze ubile, kodwa ungavumeli ukuthi ubile.
3. Okulandelayo, engeza inyama bese uyishisa ize ifudumale yonke. Lokhu kufanele kuthathe umzuzu noma emibili kuphela.

Inketho 4: Isikhwama Sepulasitiki Esicwaningwayo

Le nketho ilungele ukugcina i-steak emanzi futhi inamahloni. Yize kungathathi isikhathi eside njengohhavini, isikhathi sokupheka side kancane kune-microwaving noma i-pan-frying. Akusebenzi kahle uma une-steak engaphezu kweyodwa ukuvuselela.

1. Faka isteki kupulasitiki ongavuseleleka ofanele ukufudumeza futhi awunamakhemikhali ayingozi njenge-BPA.
2. Faka izithako nezinongo ozikhethele esikhwameni, njengegalikhi no-anyanisi oqoshiwe.
3. Qinisekisa ukuthi wonke umoya uphushwa ngaphandle kwesikhwama. Vala ngokuqinile.
4. Beka isikhwama esivaliwe epanini eligcwele amanzi abilayo nokushisa kuze kube yilapho inyama ishisa. Lokhu kuvamise ukuthatha imizuzu engu-4-8 ngokuya ngobukhulu.
5. Ngemuva kokupheka, unganika i-steak ukusesha okusheshayo epanini uma uthanda.

Uma unesikhathi, indlela engcono yokuphinda ushise inyama yesiteki ukunambitha nokuthungwa kusehhavini. Kodwa-ke, i-microwaving in gravy noma umhluzi iyashesha futhi isengayigcina imanzi. Ungayipheka futhi epanini - unesikhwama seplastiki esingathengiseka noma ngaphandle kwaso.

Inkukhu Nezinyama Ezithile Ezibomvu

Ukuvuselela inkukhu nenyama ethile ebomvu kungaholela ekudleni okomisiwe, okunzima. Ngokuvamile, inyama ivuselelwa kangcono kusetshenziswa indlela efanayo ebiphekwa ngayo.

Kusenokwenzeka ukuphinda uvuselele inkukhu nenye inyama ebomvu ngokuphepha ngaphandle kokomisa ukudla kwakho.

Inketho 1: Oven

Le ndlela ithatha isikhathi esiningi kepha iyindlela engcono kakhulu yokudla okusalile, okunomsoco.

1. Setha i-ovini yakho ibe yi-250 ° F (120 ° C).
2. Faka inyama kuthileyi yokubhaka, kulandele udwi wamafutha noma ibhotela. Mboza ngefoyile ye-aluminium ukuyivimba ukuthi ingomi.
3. Le ndlela ivame ukuthatha okungenani imizuzu eyi-10-15. Kodwa-ke, ubude besikhathi buzoya ngohlobo nenani lenyama.
4. Khumbula ukuhlola ukuthi inyama ivuselelwa kahle ngaphambi kokuphaka.

Inketho 2: I-Microwave

Ukuvuselela inyama ku-microwave ngokuqinisekile kuyindlela esheshayo. Kodwa-ke, ukuvuselela okuthile ngaphezu kwemizuzu embalwa kuvame ukudala ukudla okomile.

1. Beka inyama esitsheni esingenakususwa.
2. Faka amanzi amancane, usoso noma uwoyela enyameni bese umboza ngesembozo esiphephile semicrowave.
3. Imicrowave ekushiseni okulingene isikhathi eside ngangokunokwenzeka ukuze ukudla kuphekwe ngokulinganayo futhi kuphekwe kahle.

Inketho 3: Pan

Yize kuyindlela engathandwa kangako, inkukhu nezinye inyama ngokuqinisekile zingafudunyezwa esitofini. Kufanele ugcine ukushisa okuphansi ukugwema ukupheka ngokweqile. Uma ungenayo i-microwave noma ufushane ngesikhathi, lena indlela enhle.

1. Faka uwoyela noma ibhotela epanini.
2. Beka inyama epanini, ikhava nokushisa endaweni ephakathi nendawo.
3. Guqula inyama ibe maphakathi nendawo ukuqinisekisa ukuthi iphekwe ngokulinganayo.

Le ndlela ivame ukuthatha imizuzu emihlanu kepha kuya ngohlobo nenani lenyama.

Inkukhu nenyama ethile ebomvu kubaselwa kangcono ngemishini efanayo ebiphekwe ngayo. Ngenkathi i-ovini igcina umswakama omningi, i-microwave iyashesha. I-pan-frying nayo iyindlela esheshayo.

Inhlanzi

Izinhlanzi zingafudunyezwa ngendlela efanayo nenyama. Kodwa-ke, ukushuba kwefayilet kunomthelela omkhulu kunambitheka jikelele. Ukusikwa kwezinhlanzi okunamafutha - njengama-salmon - kuzogcina ukuthungwa nokunambitheka okungcono kunezincane.

Inketho 1: I-Microwave

Lokhu kuyindlela enhle uma ufushane ngesikhathi kanti inhlanzi ayiphekiwe noma ayishaywa. Khumbula ukuthi le nketho ivame ukuhogela iphunga elinenhlanzi ekhishini lakho.

1. Fafaza amanzi noma uwoyela ezinhlanzini ngaphambi kokukufaka esitsheni esingenakususwa.
2. Mboza isitsha bese ufudumeza ngamandla aphansi kuya kweliphakathi amasekhondi angama-20-30 ngasikhathi sinye, uhlola njalo kuze kube kwenziwa inhlanzi kodwa ingadlile.
3. Flip the filet ngaphezulu njalo ukuqinisekisa nokushisa.

Inketho 2: I-oven

Lokhu kuyindlela enhle yokugcina umswakama nokunambitheka. Noma kunjalo, kudinga isikhathi esithe xaxa.

1. Setha i-ovini yakho ibe yi-250 ° F (120 ° C).
2. Ngaphandle kokuthi inhlanzi isinkwa noma ishaywe, yigoqele kufoyila bese uyibeka kuthileyi lokubhaka.
3. Pheka imizuzu eyi-15-20 noma kuze kushise isikhungo.

Inketho 3: Pan

Izinhlanzi ezisosiwe, ezigosiwe nezibhakiwe zivutha kahle lapho zifudunyezwa noma zifuthwa epanini.

Ukushisa:

1. Faka uwoyela noma ibhotela epanini.
2. Beka ekushiseni okuphakathi nendawo. Faka inhlanzi.
3. Vala ipani ngesivalo bese uhlola njalo emaminithini ambalwa, ujike njalo.

Ukushisa:

1. Songa izinhlanzi ngokukhululekile ku-foil.
2. Beka ku-steamer noma nge-rack phezu kwamanzi abilayo epanini elimboziwe.
3. Intuthu cishe imizuzu engama-4-5 noma kuze kuphekwe inhlanzi ngokuphelele.

Izinhlanzi zivutha kakhulu kuhhavini, ikakhulukazi uma ziphekiwe noma zishayiwe. Izinhlanzi ezisosiwe, ezigosiwe nezibhakiwe zivutha kahle epanini. Ngakolunye uhlangothi, i-microwave iyashesha - kepha yenza izinhlanzi ezinesinkwa noma ezishaywayo zingabi namandla.

Ilayisi

Ilayisi - ikakhulukazi ilayisi elifudunyezwa - linobungozi bokudla ubuthi uma lingaphathwa noma lifudunyezwe kahle.

Irayisi elingavuthiwe lingaqukatha izinhlamvu ze- Bacillus cereus amabhaktheriya, angadala ubuthi ekudleni. Lezi zinhlamvu zimelana nokushisa okumangazayo futhi zivame ukusinda ekuphekeni.

Yize kuphephile ukuphinda uvuselele ilayisi, ungalokothi ukwenze lokho uma kushiywe ngaphandle ekamelweni lokushisa isikhathi eside.

Kungcono ukuphaka ilayisi ngokushesha nje lapho seliphekiwe, bese ulipholisa kungakapheli ihora elilodwa bese ulifaka esiqandisini izinsuku ezingekho ngaphansi kwezinsuku ezimbalwa ngaphambi kokuphinde ulifudumeze.

Ngezansi kukhona ezinye izinketho ezinhle zokuvuselela ilayisi.

Inketho 1: I-Microwave

Uma ufushane ngesikhathi, le yindlela esheshayo futhi elula kakhulu yokuvuselela irayisi.

1. Faka ilayisi esitsheni esingenakususwa eceleni kokufafaza kwamanzi.
2. Uma ilayisi linamathele ndawonye, ​​liphule ngemfoloko.
3. Vala isitsha ngesivalo esifanelekile noma ithawula lephepha elimanzi bese upheka ngokushisa okuphezulu kuze kushise lonke. Lokhu ngokuvamile kuthatha imizuzu engu-1-2 ngesabelo ngasinye.

Inketho 2: Pan-Steam

Le nketho idinga isikhathi esithe xaxa kune-microwaving kepha isashesha.

1. Faka ilayisi bese ufafaza amanzi epanini.
2. Uma ilayisi linamathele ndawonye, ​​liphule ngemfoloko.
3. Vala ipani ngesivalo esifanele bese upheka emlilweni omncane.
4. Hlanganisa irayisi njalo kuze kushise.

Inketho 3: Oven

Yize kuthatha isikhathi esithe xaxa, ukuvuselela ilayisi kuhhavini kungenye indlela enhle uma i-microwave ingasebenzi.

1. Faka irayisi esitsheni esiphephile kuhhavini eceleni kwamanzi.
2. Ukungeza ibhotela noma uwoyela kungavimbela ukunamathela nokukhulisa ukunambitheka.
3. Phula ilayisi ngemfoloko uma linamathele ndawonye.
4. Mboza ngesembozo esifanelekile noma ucwecwe lwe-aluminium.
5. Pheka ngo-300 ° F (150 ° C) kuze kushise - imvamisa imizuzu engu-15-20.

Ilayisi kufanele lipholisiswe ngokushesha uma seliphekiwe futhi lafakwa esiqandisini kungapheli izinsuku ezimbalwa ngaphambi kokuvuselela. Ngenkathi indlela enhle yokuvuselela irayisi iku-microwave, i-ovini noma i-stovetop nakho kuyindlela enhle.

IPizza

Imvamisa, ukuvuselelwa kwe-pizza kuholela esimweni esibi, esimnandi. Nakhu ukuthi ungayivuselela kanjani ngokuphepha i-pizza ngakho-ke isalokhu imnandi futhi imnandi.

Inketho 1: Oven

Futhi, le ndlela ithatha isikhathi esiningi. Kodwa-ke, uqinisekisiwe nge-pizza eshisayo ne-crispy esele.

1. Setha i-ovini yakho ibe yi-375 ° F (190 ° C).
2. Thayela ithileyi lokubhaka elinamafoyili bese ulibeka kuhhavini okwemizuzu embalwa ukuze ulishise.
3. Beka ngokucophelela i-pizza kuthileyi wokubhaka oshisayo.
4. Bhaka cishe imizuzu eyi-10, uhlole ngezikhathi ezithile ukuze uqiniseke ukuthi ayishisi.

Inketho 2: Pan

Le ndlela ishesha kancane kunehhavini. Uma uthola kahle, kusafanele ugcine ngesisekelo se-crispy kanye noshizi ocibilikile.

1. Beka ipani elinganamatheli emlilweni ophakathi nendawo.
2. Faka i-pizza esele epanini uyishise cishe imizuzu emibili.
3. Faka amaconsi ambalwa wamanzi phansi kwepani - hhayi ku-pizza uqobo.
4. Beka isivalo bese ushisa i-pizza okwemizuzu engu-2-3 ngaphezulu kuze kube yilapho ushizi uncibilika bese uphansi uphansi.

Inketho 3: I-Microwave

Yize le kuyindlela esheshayo futhi elula kunazo zonke yokupholisa kabusha i-pizza, isigaxa sakho esisele ngokuvamile sigcina ngobudlabha nasenjoloba. Uma ukhetha lo mzila, nanka amanye amathiphu wokuthuthuka kancane komphumela wokugcina.

1. Beka ithawula lephepha phakathi kwe-pizza kanye nepuleti.
2. Sishisa ngamandla aphakathi nendawo cishe umzuzu owodwa.

I-pizza ye-Leftover ibuyiselwa kangcono kuhhavini noma epanini ukuqinisekisa isisekelo se-crispy nendawo encibilikile. I-Microwaving iyindlela esheshayo - kepha imvamisa imiphumela yokudla okunezinkinga.

Imifino Eyosiwe

Imishini engcono kakhulu yokushisa imifino eyosiwe yi-broiler ephezulu noma i-grill kuhhavini lakho. Ngale ndlela, imifino igcina ukunambitheka kwayo okumnandi nokuthungwa kwayo.

Broil noma i-Grill

1. Vula i-broiler ephezulu noma i-grill kokuphakathi nendawo phezulu okwemizuzu embalwa ukuyifudumeza.
2. Beka imifino esele ebhodini lokubhaka kuthileyi lokubhaka. Asikho isidingo samafutha.
3. Beka ithileyi lokubhaka ngaphansi kwe-grill imizuzu engu-1-3 ngaphambi kokuguqula imifino bese uyiphinda eminye imizuzu engu-1-3.

Ukugcina imifino eyosiwe isasele futhi imnandi, yishise ngaphansi kwe-grill noma i-broiler ephezulu. Baphendule phakathi nendawo ukuze bapheke ngisho.

Izitsha zeCasseroles nezimbiza ezingashadile

I-Casseroles kanye nokudla kwebhodwe elilodwa - okufana nokugudluzwa, imifino ethosiwe noma ethosiwe - kulula ukwenza futhi kuhle ekuphekeni kwe-batch. Kulula ukuphinda uphinde, futhi.

Inketho 1: I-Microwave

Le yindlela esheshayo nelula yokushisa i-casserole yakho esele noma isitsha sebhodwe elilodwa.

1. Beka ukudla esitsheni esinamanzi amancane, usabalalise ungqimba olulinganayo uma kungenzeka.
2. Mboza ngethawula lephepha eliswakeme kancane noma ufafaze ngamanzi ukuvimbela ukoma.
3. Ukushisa njengoba kufanele. Ungahle ufune ukufaka ama-microwave izitsha ngazinye ngokuhlukile ngoba ukudla okwehlukile kupheka ngamazinga ahlukile. Isibonelo, inyama ithatha isikhathi eside ukuvuselela kunemifino.
4. Qinisekisa ukuthi uvuselela njalo isidlo sakho sokushisa.

Inketho 2: I-oven

Lolu khetho lulungele ama-casseroles kepha alulukhulu kangako kunoma yini ethosiwe, ethosiwe noma eshubile.

1. Shisisa ihhavini ibe ngu-200-250 ° F (90-120 ° C).
2. Faka okuseleyo esitsheni esiphephile kuhhavini bese umboza ngephepha le-aluminium ukuze ugcine umswakama.
3. Isikhathi sokuvuselela kabusha sizohluka ngokuya ngokusala.

Inketho 3: Pan

Ukupheka kwe-pan kusebenza kahle kakhulu kwimifino ethosiwe noma ethosiwe.

1. Faka amafutha epanini.
2. Sebenzisa ukushisa okuphansi kuya kokuphakathi ukugwema ukupheka ngokweqile.
3. Faka okuseleyo ugovuze njalo.

Ama-casseroles nezitsha zebhodwe elilodwa kulula ukuzenza nokuzivuselela. Ngenkathi i-microwaving ishesha futhi ilula, ihhavini lisebenza kangcono kuma-casseroles namapani emifino ethosiwe noma esikiwe.

I-Microwaving Kungaba Indlela Engcono Kakhulu Yokugcina Umsoco

Ukupheka nokuvuselela ukudla kungathuthukisa ukugayeka kokudla, kukhuphule ukutholakala kwama-antioxidants athile futhi kubulale amagciwane angaba yingozi (5, 6).

Kodwa-ke, okubi ukuthi ukulahleka kwezakhamzimba kuyingxenye yazo zonke izindlela zokuzifudumeza.

Izindlela eziveza ukudla kudle uketshezi kanye / noma amazinga aphezulu okushisa isikhathi eside zivame ukuholela ekulahlekelweni okukhulu kwezakhamzimba.

Ngoba i-microwaving imvamisa ifaka izikhathi zokupheka ezingamanzi nezimfishane, okusho ukuvezwa okuncane ekushiseni, kubhekwa njengeyona ndlela engcono kakhulu yokuvuselela izakhamzimba (,).

Isibonelo, ubude obude bokupheka kuhhavini bungadala ukulahleka okukhulu kwezakhamzimba kune-microwaving.

I-microwave isadambisa izakhamzimba ezithile, ikakhulukazi amavithamini athile afana no-B no-C. Eqinisweni, cishe u-20-30% kavithamini C ovela emifino eluhlaza ulahleka ngesikhathi se-microwaving (9).

Kodwa-ke, lokhu kuncane kakhulu kunezinye izindlela zokupheka, njengokubilisa - okungaholela ekulahlekelweni ngu-95% kavithamini C kuye ngesikhathi sokupheka nohlobo lwemifino (10).

Ngaphezu kwalokho, i-microwaving iyindlela engcono kakhulu yokugcina umsebenzi we-antioxidant ekudleni okuhlukahlukene okuhlukahlukene ().

Zonke izindlela zokuzivuselela ziholela ekulahlekelweni okuthile kokudla okunomsoco. Kodwa-ke, izikhathi zokupheka ezisheshayo nokuncipha kokuchayeka kuketshezi kusho ukuthi i-microwaving iyindlela engcono kakhulu yokugcina izakhi.

Okusemqoka

Izinsalela ziphephile futhi zilula uma uziphatha kahle.

Ungadla izinsalela eziningi uma uhlala uhlanganyela ekuphekeni ukudla noma ekuphekeni kwe-batch.

Ukuqinisekisa ukuthi okusele kupholile ngokushesha, kugcinwe kahle futhi kufudunyezwe kahle kusho ukuthi ungakujabulela ngaphandle kokwesaba ukugula.

Ngokuvamile, izinsalela zinambitheka kangcono lapho zivuselelwa ngendlela efanayo ezaziphekwa ngayo.

Yize i-microwaving igcina izakhamzimba eziningi, kungahle kungabi yindlela enhle yokuvuselela njalo.

Ngalezi zeluleko, ungakujabulela ngokuphepha ukujikeleza kwesibili kwanoma yikuphi ukudla okumnandi.

Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa