Biringanya ndi masamba omwe ali ndi kukoma kodabwitsa, pomwe alibe kukhala ndi fungo labwino. Koma imatenga fungo lambiri, pokhala pafupi ndi zinthu zina. Choncho, muyenera kudziwa njira zing'onozing'ono zowonongeka kuti zisachitike. Ubwino wa kuzizira masamba atsopano ndikuti zakudya zambiri zimasungidwa motere kusiyana ndi pamene zanyekedwa ndi zamzitini. Momwe mungayankhire mazira a dzinja m'nyengo yozizira, ngati ilipo yoti muzichita panyumba komanso kuti musasokoneze mankhwala, nkhaniyi idzafotokoza za izo.
Kodi n'zotheka kuzimitsa
Kusamalira amayi akugwira ntchito mwakhama masamba, ndipo njira iyi yosungira katundu ikuwonjezeka pa chaka chilichonse. 
M'nyengo yozizira, nthawi zambiri timakhala ndi mavitamini ambiri, ndipo timasunga masamba atsopano, osati onse omwe angakwanitse. Ndiye kodi n'zotheka kumasula mapiritsi?
Inde, chifukwa pali mavitamini ndi minerals ambiri mwa iwo, omwe angathe kusungidwa mochuluka pamene atentha. 80%, ndi kusungirako zokha 60%.
Kusankhidwa kwa zipatso zosungirako
Pofuna kupewa zozizwitsa zosasangalatsa mukatha kupopera ndi kuphika mbale zosiyanasiyana, m'pofunikira kusankha mazira oyenera pamaso pa kuzizira. 
Ayenera kukhala okoma, ali ndi chipolopolo cholimba, wandiweyani ndipo ali ndi khungu, lofunda. Choyenera, sankhani mapiritsi aang'ono, chifukwa asachepera zinthu zovulaza.
Mukudziwa? Sungani mabulosi atsopano m'malo amdima, mwinamwake iwo atulutsa solanine, yomwe imakhala poizoni komanso yambiri imayipitsa thupi la munthu. Thupili liripo pangŠ¢ono kakang'ono mu ndiwo zamasamba, zomwe zimawapweteka kwambiri.Pamene kudula buluu (monga momwe amaitanira ndi anthu) mvetserani kudulidwa, ngati mwamsanga mdima, umatanthawuza serotonin wambiri mu masamba, omwe amachititsa kulawa kowawa, ngati kudula kuli kochepa, mungathe kukonzekera bwino masamba kuti azizira.
Kodi mungakonzekere bwanji zamasamba?
N'zosatheka kufungira buluu popanda kukonzekera, chifukwa idzawoneka ngati raba yowawa. Choncho, choyamba tiyenera kuwakonzekera molondola.
Pali ochepa mitundu ya biringanya: macerated, blanched, yokazinga, wouma mu uvuni. Mndandanda uliwonse wa mzerewu uli ndi maonekedwe ake omwe tidzakambirana mwatsatanetsatane. Koma pali zazikulu malamulo ozizira: Kutentha m'chipinda choyenera kumakhala -12 digiri Celsius ndi pansipa, kutentha kwachisanu kudzasungidwa kwa miyezi 5-6, pamene kusungidwa kwawo kumapangidwanso.
Pamaso pa kuzizizira, yeretsani malo opitirira masamba ena, makamaka amadyera. Konzani mbale kapena matumba osindikizidwa, chifukwa eggplants imatengera kununkhiza kwa mankhwala omwe ali pafupi.
Ngati mukufuna kufuta chisakanizo cha ndiwo zamasamba (mwachitsanzo, pa mphodza), musaiwale kuti zobiriwirazo zimayenera kuzizira mosiyana. Pamaso pa kuzizizira, onetsetsani kuti zouma ndiwo zamasamba ndi madzi ochulukirapo kapena mafuta, kuziwotcha ndi tilu youma kapena zouma.
Phunzirani njira zokonzekera m'nyengo yozizira m'nyumba ya zomera monga: katsabola, parsley, udzu winawake, cilantro, basil, sorelo.Musaiwale kusayina chidebe kapena phukusi pamapeto, ndibwino kwambiri m'nyengo yozizira mukapeza chakudya kuchokera kufiriji.
Momwe mungayankhire mazira oyambira m'nyengo yozizira: sitepe ndi sitepe malangizo ndi zithunzi
Momwe mungayankhire biringanya m'nyengo yozizira, mungathe kuwerenga zomwe zikufunsidwa. Pamaso pa kuzizira, zitsukeni bwino, zowuma, kudula mapesi ndipo, ngati zilipo, malo owonongeka. 
Dulani iwo mu cubes kapena mphete, momwe mukufunira, ikani mu mbale yakuya, kuphimba ndi madzi ozizira ndi mchere.
Azisiye m'mavutowa kwa maola angapo kuti ululu uwonongeke, kenaka pukutani madzi ndi kufinya magawo pang'ono kuchotsa chinyezi chowonjezera. Izo ndi zokonzeka kuzizira ma birplant.
Ndi blanching
Imodzi mwa njira yabwino kwambiri komanso yowonjezera ya birplant ya kuzizira ndi blanching.
Zokonzedwa kale (zotsuka ndi zophika) masamba oviikidwa m'madzi amchere ayenera kuthiridwa mu madzi otentha kwa mphindi ziwiri ndipo nthawi yomweyo amathira mu madzi a ayezi, colander idzakuthandizani ndi izi, kenaka ikani zitsulo pa thaulo youma kuti ziume. 
Choyenera, onetsani masamba osakanizidwa mumodzi umodzi, kotero kuti chinyezi chichoke bwino. Pokhapokha mutatha njirayi mukhoza kuyika zonse mu chidebe kapena phukusi, kutseka pafupi, chizindikiro ndi kutumiza kufiriji.
Ndikofunikira! Kutseka masamba oterewa ndi bwino kutentha kapena kutentha. Microwave siyendetsedwa.
Ndiwotchera
Pali amayi omwe samakonda kuthira ndiwo zamasamba, choncho amagwiritsa ntchito njira yowuma. Kuti muchite izi, mungagwiritse ntchito uvuni wokhazikika, ndi kuyanika kwa zamasamba kapena aerogrill.
Kukonzekera kwa buluu kumakhala kofanana ndi momwe tafotokozera pamwambapa. Ndibwino kuti mupeze njira imeneyi yochezera tizilombo toyambitsa matenda. Ngati mumagwiritsa ntchito uvuni, onetsani zidutswa zing'onozing'ono pa pepala lophika ndikuphimba ndi zojambulazo. 
Sitima yowonjezera yowonjezera. Madigiri 55-60 Celsius, ndi kusiya izo ajar, ngati pali wotsutsa, ndiye kuti tikutembenuzidwanso ndikuzisiya kwa ola limodzi. Ndibwino kuti mvula ikhale yozizira kwambiri.
Mukudziwa? Kwa mtundu uwu wamagetsi otsirizira bwino ndi bwino kudula masamba pamodzi (monga mu mipukutu). Mofananamo, mukhoza kufalitsa mazira oyamwa, kusiyana kokha ndiko kuti kutentha mu ng'anjo kuyenera kukhala madigiri 170-180, ndipo zojambulazo ziyenera kukhala mafuta ndi masamba.
Biringanya yokazinga kwa kuzizira
Kukonzekera kwa buluu sikusintha. Mutatha kuwameta, sungani ndi kuwawuma, kutentha mafuta a masamba mu poto ndikuwongolera magawo kumbali zonse.
Pofuna kupewa mafuta ochulukirapo kuti asakanike, perekani masamba okazinga pamapepala owuma. 
Yembekezani kufikira atakhala ozizira, onetsetsani makina opangira mafirimu, kukulunga ndi kuyika mafilimu ndi kuika mazira omwe ali utakhazikika muzowunikira imodzi, kukulumikiza zizindikirozo ndi kuumirira filimu kachiwiri, kuyika mazira opangira kachiwiri ndi zina zotero.
Tikukudziwitsani kuti mudziwe bwino maphikidwe okonzekera masamba ena m'nyengo yozizira: chimanga, nyemba zobiriwira, tsabola wa ku Bulgaria, kaloti, zukini ndi zukini, kolifulawa, broccoli, tomato, bowa.Pambuyo pake malowo mufiriji. Patatha maola angapo, pamene magawowo atentha, chotsani bolodi kuchokera kuchipinda ndikusungira thumbalo mu thumba losindikizidwa kapena mu chidebe ndi chivindikiro cholimba ndi chizindikiro. Musanagwiritse ntchito, defrost ndipo, ngati mukufuna, bulauni mu poto.
Ndikofunikira! Kuphika kumagwiritsa ntchito masamba ochepa, opanda zolakwika, kuwonongeka ndi kutanuka thupi. Ndibwino kutenga masamba kuchokera kumapeto kwa nyengo yokolola, chifukwa njirayi idzasungira bwino komanso kukhala nthawi yaitali.
Zosowa za phindu la mankhwalawa
Biringanya ali ndi zinthu zambiri zothandiza, monga: fiber, pectin, calcium, phosphorus, potaziyamu, mavitamini a gulu B, vitamini C, nicotinic acid. musataye katundu wawo wowathandiza.) 
Palibe mavitamini ambiri mu ndiwo zamasamba, koma ndi mankhwala otsika kwambiri komanso chifukwa cha pectin yomwe ili mkati mwake, imayambitsa chimbudzi, imalimbikitsa chiwerengero cha bile ndi cholesterol chowonjezera.
Buluu, makamaka kuphika ndi stewed, ndi opindulitsa kwa anthu omwe ali ndi matenda a mtima chifukwa cha potaziyamu ndipo amachotsa madzi ochulukirapo m'thupi.
Kudya masambawa kumateteza ku atherosclerosis, kuchepa magazi m'thupi, gout, osteoporosis ndi osteochondrosis.
Mukudziwa? Chifukwa cha nicotinic acid (vitamini PP), mabakiteriya amalimbikitsidwa anthu omwe akulimbana ndi chizolowezi cha nicotine, chifukwa chapafupi kuti thupi lilolere "njala ya nicotine".Musaiwale kuti muzidya zakudya zamasamba. Ndipotu, n'zosavuta kukupulumutsani ku mavuto olemera kwambiri, komanso okoma komanso othandiza kwambiri thupi.
Limbikitsani thupi ndi mavitamini ndi zakudya, ndipo adzayankha ndi kuyamikira. Nthawi zonse mumamva ngati wachinyamata, wokongola komanso wathanzi. Popeza biringanya ndi zakudya, mukhoza kutaya makilogalamu asanu pakudya.
