Izinzuzo Zezempilo Eziyi-7 Zethanga
-Delile
Ithanga, elaziwa nangokuthi i-jerimum, imifino esetshenziswa kabanzi kumalungiselelo okupheka enenzuzo enkulu yokuba ne-carbohydrate encane kanye nama-calories ambalwa, okusiza ukunciphisa isisindo nokulawula isisindo. Ngakho-ke, womabili amathanga e-cabotian nethanga angamadlelane amahle ekudleni futhi awafaki isisindo.
Ngaphezu kwalokho, le mifino ingasetshenziswa ekudleni okune-carbohydrate encane futhi ukusetshenziswa kwayo njalo kuletha izinzuzo zezempilo ezilandelayo:
- Thuthukisa impilo yamehlo, njengoba icebile ku-vitamin A ne-carotenoids;
- Khulisa umuzwa wokusutha, ngenxa yobukhona bezintambo;
- Vimbela i-cataract, ngokuqukethe i-lutein ne-zeaxanthin, ama-antioxidants anamandla asebenza emehlweni;
- Qinisa amasosha omzimba, njengoba icebile ku-vitamin A no-C;
- Siza ukunciphisa umzimba, ngoba linama-calories amancane futhi line-fiber eningi;
- Vimbela umdlavuza, ngenxa yokuqukethwe kwayo okuphezulu kwe-beta-carotenes, uvithamini A no-C;
- Ivimbela imibimbi futhi ithuthukise isikhumba, ngenxa yokuba khona kukavithamini A kanye ne-carotenoids.
Ukuthola lezi zinzuzo, ithanga kufanele lidliwe kanye nokudla okunempilo futhi okunempilo, okungafakwa kuzindlela zokupheka ezinjengamasaladi, ama-purees, amakhekhe, ophaya namakhukhi. Nakhu ukuthi ungenza kanjani ijusi lamathanga ngezinkinga zezinso
Imininingwane yezempilo
Ithebula elilandelayo linikezela ngemininingwane yokudla okunempilo ngo-100 g we-cabotian ne-squash wamathanga:
| Izingxenye | Ithanga leCabotian | Ithanga leMoganga |
| Amandla | 48 kcal | 29 kcal |
| Amaprotheni | 1.4 g | 0.4 g |
| Amafutha | 0.7 g | 0.8 g |
| Ama-carbohydrate | 10.8 g | 6 g |
| Izintambo | 2.5 g | 1.5 g |
| Uvithamini C | 5.1 mg | 6.7 mg |
| Potassium | 351 mg | 183 mg |
| I-calcium | 8 mg | 7 mg |
Ithanga lingabuye lidliwe ngekhasi, futhi imbewu yalo ingasetshenziselwa ukunonga amasaladi futhi ibe izithako zegranola elenziwe ekhaya elimnandi. Ngalokhu, imbewu kufanele ivunyelwe ukuthi yome emoyeni ovulekile bese ishiywa kuhhavini ophansi ize ibe yigolide ne-crispy.
Ama-Dumplings we-Fit Pump
Izithako:
- Amaqanda ama-4
- I-1/2 inkomishi ye-oat yetiye emafleshini amahle;
- 1 inkomishi yetiye yethanga ebilisiwe;
- Izipuni ezimbili ze-sweetener yokupheka;
- Isipuni se-1/2 se-powder yokubhaka;
- 2 wezipuni kawoyela kakhukhunathi.
Imodi yokulungiselela:
Shaya zonke izithako kumxube kagesi noma i-blender. Faka isikhunta esigcotshisiwe bese ubhake kuhhavini ophakathi cishe imizuzu engama-25.
Ujamu Wamathanga Amahhala Ushukela
Izithako:
- 500 g wamathanga entamo;
- 1 inkomishi ye-sweetener yokupheka;
- Ama-clove amane;
- Induku yesinamoni e-1;
- 1/2 indebe yamanzi.
Imodi yokulungiselela:
Susa ikhasi lesithanga bese usika izingcezu ezincane. Faka epanini, faka amanzi, ama-clove, isinamoni nezicucu zethanga. Iyeke ipheke ize ibe ukhilimu, ixubeke kahle ukuze ifane.
Bese ufaka isiphuzo esimnandi bese uqhubeka uvuselela kahle, ukuze unganamatheli epanini. Vala ukushisa bese ufaka uswidi esitsheni seglasi esinezinzalo ngamanzi ashisayo. Gcina esiqandisini izinsuku ezi-7.
Ithanga puree
Le puree nayo inemicu esiza ukulawula amathumbu, ikhiphe ukuqunjelwa futhi ngaphandle kokuthi icebe nge-beta-carotene futhi inama-calories ambalwa ngoba ingxenye inama-calories angu-106, akhonjiswa ekudleni kokunciphisa umzimba, futhi njengoba inokunambitheka okumnandi okuncane kuyindlela enhle ezinganeni.
Izithako:
- 500 g wamathanga amathanga;
- Izipuni eziyi-6 zobisi olusikiwe;
- Isipuni se-1/2 sebhotela;
- Usawoti, i-nutmeg nopelepele omnyama ukunambitha.
Imodi yokulungiselela:
Pheka ithanga bese uxova ngemfoloko. Faka ubisi oluncibilikisiwe nosawoti, i-nutmeg nopelepele uhlanganise kahle. Letha emlilweni ngezipuni ezimbili zika-anyanisi oqoshiwe bese ususa emafutheni omnqumo. Uma usebenzisa u-squash we-cabotian, engeza izipuni ezimbili kuphela zobisi olusikiwe.
Ukuze uthole umsebenzi omncane nezinzuzo eziningi, funda ukuthi ungayiqandisa kanjani imifino ukugwema ukulahlekelwa izakhamzimba.
Kuyathakazelisa Namuhla
Amaprotheni weSoy: Ahle noma Ambi?
