Izinzuzo ezinhlanu zezempilo ze-hazelnut (kufaka phakathi izindlela zokupheka)

-Delile

• 1. Thuthukisa impilo yenhliziyo
• 2. Qinisa ubuchopho nenkumbulo
• 3. Lawula ushukela wegazi lakho
• 4. Siza ukunciphisa isisindo
• 5. Vimbela umdlavuza
• Imininingwane yezempilo yeHazelnut
• Ukupheka okulula ngeHazelnut
• 1. Ukhilimu we-hazelnut
• 2. Ubisi lwe-hazelnut
• 3. Ibhotela le-hazelnut
• 4. Inkukhu nesaladi le-hazelnut

Ama-hazelnuts awuhlobo lwesithelo esomile nesithwala uwoyela esinesikhumba esibushelelezi nembewu edliwayo ngaphakathi, ngokuba ngumthombo omuhle kakhulu wamandla ngenxa yokuqukethwe kwayo okunamafutha amaningi, kanye nama-protein. Ngalesi sizathu, ama-hazelnut kufanele adliwe ngamanani amancane, ukugwema ukukhuphula kakhulu ikhalori.

Lesi sithelo singadliwa singaphekiwe, ngohlobo lwamafutha omnqumo noma singasetshenziswa ukwenza ubisi lwe-hazelnut noma ibhotela, isibonelo. Ama-hazelnuts anezinzuzo eziningana zezempilo ngoba acebile nge-fiber, iron, phosphorus, folic acid, calcium, magnesium kanye namavithamini B, asiza ukwehlisa i-cholesterol ephezulu, ukuvimbela i-anemia, ukunakekela impilo yamathambo nokukhuthaza imetabolism yesibindi.

Izinzuzo zokudla i-hazelnut zingaba:

1. Thuthukisa impilo yenhliziyo

Ngoba acebile emafutheni nasezintanjeni ezinhle, ama-hazelnuts asiza ukwehlisa i-cholesterol nama-triglycerides amabi, kanye nokwandisa i-cholesterol enhle, evimbela ukuqala kwezinkinga nezifo zenhliziyo, ezifana nomfutho wegazi ophakeme, i-atherosclerosis noma i-infarction. Ngaphezu kwalokho, ngenxa yokuqukethwe kwayo ku-vitamin E, okuyi-antioxidant enamandla, i-hazelnut inciphisa ukuvuvukala emzimbeni wonke, iqhubeke nokunciphisa ubungozi besifo senhliziyo.

Ngenxa yokunikela kwayo ku-magnesium, folic acid ne-potassium, i-hazelnut nayo ingasiza ekulawuleni umfutho wegazi, ngoba igcina impilo yamacala egazi.

2. Qinisa ubuchopho nenkumbulo

Ama-hazelnuts acebile nge-folic acid, i-magnesium ne-zinc, okuyimicronutrients edingekayo futhi ebalulekile ekudluliseni imizwa yezinzwa. Ngakho-ke, ukusetshenziswa kwalesi sithelo esomile kuyindlela enhle yokwandisa noma yokugcina inkumbulo namandla okufunda, kube ukudla okuhle kwezingane ezifunda isikole noma zabantu asebekhulile abanezinkinga zememori, ngokwesibonelo.

3. Lawula ushukela wegazi lakho

Ngenxa yokuqukethwe kwayo nge-fiber ephezulu kanye nezakhamzimba eziqukethe, njenge-oleic acid ne-magnesium, i-hazelnut isiza ukunciphisa nokulawula inani likashukela egazini, ikhulisa ukuzwela kwe-insulin. Ngalesi sizathu, i-hazelnut iyisibonelo esihle se- isidlo lokho kungadliwa ngabantu abanesifo sikashukela ngesikhathi sokudla kwabo.

4. Siza ukunciphisa isisindo

Ama-hazelnuts awuhlobo lwezithelo ezomisiwe ezinenani elifanele le-fiber, elibangela umuzwa omkhulu wokusutha, ngakho-ke ukuzidla ngamanani amancane ngesikhathi sokudla, ngokwesibonelo, kungasiza ekunciphiseni isisindo, ukulawula indlala kangcono. Ngenxa yalokhu, kunconywa ukuthi udle cishe ama-30 g wama-hazelnuts.

5. Vimbela umdlavuza

Ama-hazelnuts aqukethe inani eliphakeme lama-antioxidants, amavithamini kanye namaminerali anganikeza ezinye izakhiwo ezilwa nomdlavuza. Lesi sithelo esomisiwe sine-antioxidant eyaziwa ngokuthi i-proanthocyanins, evikela ekucindezelekeni kwe-oxidative.

Ngaphezu kwalokho, okuqukethwe ku-vitamin E ne-manganese, kuvikela ekulimaleni kweseli okungadala umdlavuza ngokuhamba kwesikhathi.

Imininingwane yezempilo yeHazelnut

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo ngamagremu ayi-100 e-hazelnut ngayinye:

Ukupheka okulula ngeHazelnut

Ezinye izindlela zokupheka ezilula zenziwe ekhaya futhi zifaka ama-hazelnut ekudleni, yilezi:

1. Ukhilimu we-hazelnut

Izithako

• 250 g we-hazelnut;
• 20 g wecocoa powder;
• Izipuni ezimbili ezigcwele ushukela kakhukhunathi.

Imodi yokulungiselela

Thatha ama-hazelnut uye kuhhavini osushisa kakade ngo-180ºC bese ushiya cishe imizuzu eyi-10 noma aze abe nsundu ngegolide. Bese ufaka ama-hazelnuts kuphrosesa yokudla noma i-blender bese ushaya aze abe nokuvumelana okunoshukela ngokwengeziwe.

Bese ufaka i-cocoa powder noshukela kakhukhunathi, udlulise ingxube futhi nge-processor noma i-blender. Ngemuva kwalokho, faka ukhilimu esitsheni sengilazi bese udla ngendlela othanda ngayo.

2. Ubisi lwe-hazelnut

Izithako

• 1 inkomishi yamantongomane;
• 2 izinkezo ze-dessert ze-vanilla flavour;
• 1 ingcosana kasawoti wasolwandle (ongakukhetha);
• 1 isipuni (se-dessert) sesinamoni, i-nutmeg noma i-cocoa powder (ngokuzithandela);
• 3 izinkomishi zamanzi.

Imodi yokulungiselela

Faka ama-hazelnut emanzini okungenani amahora ayi-8. Ngemuva kwalokho, geza ama-hazelnut bese ushaya i-blender kanye nezinye izithako, ukunambitheka. Hlunga ingxube bese ugcina embizeni noma ebhodleleni lengilazi.

3. Ibhotela le-hazelnut

Izithako

• 2 izinkomishi zikamantongomane;
• ¼ inkomishi kawoyela yemifino, njenge-canola.

Imodi yokulungiselela

Hlangisa i-ovini ibe ngu-180º bese ubeka ama-hazelnuts kuthileyi bese ubhake. Vumela ubhontshisi okwemizuzu engu-15 noma kuze kube yilapho isikhumba siqala ukuwa ama-hazelnut noma kuze kube yilapho amantongomane ayigolide ngombala.

Beka amantongomane endwangwini ehlanzekile, uvale bese ume imizuzu emihlanu. Ngemuva kwalokho, susa isikhumba kuma-hazelnut bese ume eminye imizuzu eyi-10, aze aphole ngokuphelele. Ekugcineni, faka ama-hazelnuts kuphrosesa yokudla noma i-blender, engeza uwoyela bese ushaya kuze kube yilapho ingxube inokuthungwa okufana nebhotela lamantongomane.

4. Inkukhu nesaladi le-hazelnut

Izithako

• 200 g wenkukhu eyosiwe;
• I-apula elilodwa eliphakathi lisikwe laba izingcezu ezincanyana;
• 1/3 indebe yama-hazelnut ayosiwe kuhhavini;
• Onion anyanisi wendebe;
• 1 ulethisi wageza wahlukaniswa waba ngamaqabunga;
• Utamatisi we-Cherry;
• 2 wezipuni zamanzi;
• 4 izinkezo ze-dessert zikaviniga webhalsamu;
• ½ isipuni (se-dessert) kasawoti;
• 1 i-clove kagalikhi;
• 1 ingcosana ye-paprika;
• ¼ inkomishi yamafutha omnqumo.

Imodi yokulungiselela

Qala ngokuhlukanisa izithako zokugqoka isaladi. Ukwenza lokhu, shaya ama-hazelnut, izipuni ezimbili zika-anyanisi, amanzi, usawoti, ugarlic, uviniga webhalsamu kanye ne-paprika endaweni yokucubungula ukudla noma i-blender. Okwamanje, engeza uwoyela omncane ngasikhathi. I-sauce isilungile.

Esitsheni esikhulu, beka amahlamvu ka ulethisi, lonke u-anyanisi kanye ne-½ inkomishi yesosi. Govuza bese ufaka utamatisi osikiwe osikiwe uhhafu bese ubeka izingcezu zama-apula, ugcobe nalo lonke usoso. Uma ufisa, ungangeza futhi ama-hazelnuts achotshoziwe ngaphezulu.