Kubari murugendo rwo kwinezeza, indyo yateguwe neza ningirakamaro kugirango ugere ku ntego zo gutakaza amavuta. Benshi bahitamo gutegura amafunguro yicyumweru mbere. Hano hari inama zifatika zo kubika ibiryo bifasha abakunzi ba fitness kubika amafunguro yabuze.
1. Gutegura ibikoresho
Mbere yo kubika, hitamo ibintu bishya. Wibande kuri poroteyine nyinshi, zifite amavuta make nk'amabere y'inkoko, amafi, na tofu, uherekejwe n'imboga zitandukanye n'ibinyampeke.
2. Kugabana neza
Mugabanye ibikoresho byateguwe mubikoresho bikwirakwiza umuyaga. Buri funguro rigomba gupakirwa ukundi kugirango byoroshye kandi bifashe kugenzura ingano yimigabane. Koresha ibirahuri cyangwa ibikoresho bya pulasitiki byujuje ubuziranenge bifunga neza kugirango wirinde kwangirika.
3. Gukonjesha no gukonjesha
Gukonjesha: Ibyiza kubikwa mugihe gito (iminsi 3-5) yibiribwa nkibiryo bitetse na salade. Gumana ubushyuhe bwa firigo cyangwa munsi ya 40 ° F (4 ° C) kugirango wirinde gukura kwa bagiteri.
Gukonjesha: Nibyiza kubikwa igihe kirekire (kugeza ukwezi cyangwa kurenga). Nyuma yo gutandukana, andika buri kintu hamwe nitariki kugirango ukurikirane ibishya. Mugihe ushushe amafunguro yakonje, ibuka kuyashungura neza, byaba byiza muri firigo.
4. Kuranga ibiryo
Shyira akamenyetso kuri buri kintu hamwe nizina ryibiryo nitariki yo gutegura. Iyi myitozo igufasha gucunga gahunda yo kurya ibintu, kugabanya ibyago byo kurya ibiryo byangiritse.
5. Kugenzura bisanzwe
Buri gihe ugenzure ibiri muri firigo yawe, ujugunye ibintu byarangiye vuba kugirango ubungabunge isuku nubushya.
Umwanzuro
Ukoresheje uburyo bwiza bwo kubika, abakunda imyitozo ngororamubiri barashobora gucunga neza ifunguro ryicyumweru cyo kurya amavuta, bigatuma indyo yabo ikomeza kuba nziza kandi iryoshye. Gutegura no kubika amafunguro hakiri kare ntibitwara igihe gusa ahubwo binagufasha gukomera kuri gahunda yawe yo kurya no kugera ku ntego zawe zo gutakaza amavuta.
Igihe cyo kohereza: Nzeri-05-2024