Izinzuzo zezempilo eziyi-9 zeminqumo

-Delile

• Ithebula lolwazi lokudla okunempilo
• Isetshenziswa kanjani i-olive
• 1. Umnqumo womnqumo
• 2. Isosi yomnqumo nge-basil
• 3. Umhluzi oluhlaza

Umnqumo uyisithelo se-oleaginous sesihlahla somnqumo, esisetshenziswa kakhulu ekuphekeni kuze kube yisizini, engeza ukunambitheka futhi njengesithako esiyinhloko kososo abathile namapayipi.

Lesi sithelo, esaziwa ngokuba namafutha amahle futhi sinciphisa i-cholesterol, sisenazo izakhamzimba ezinjengevithamini A, K, E, zinc, selenium nensimbi, phakathi kwamanye amaminerali angaletha izinzuzo eziningi zezempilo njenge:

1. Vimbela isifo sokuqina kwemithambo yegazi, ngokuba ocebile kuma-flavone ngesenzo se-antioxidant;
2. Vimbela i-thrombosis, ngokuba nesenzo se-anticoagulant;
3. Yehlisa umfutho wegazi, yokwenza lula ukujikeleza kwegazi;
4. Vimbela umdlavuza webele, ngokunciphisa amathuba okuguquka kweseli;
5. Thuthukisa inkumbulo futhi uvikele ekukhubazekeni kwengqondo, ngokulwa nama-radicals wamahhala;
6. Nciphisa ukuvuvukala komzimba, ngokuvimbela isenzo se-arachidonic acid;
7. Thuthukisa impilo yesikhumba futhi ivimbela ukuguga ngaphambi kwesikhathi ngoba inesici se-antioxidant;
8. Vikela i-retina futhi ukhuthaze impilo yamehlo, ngoba iqukethe i-hydroxytyrosol ne-zeaxanthin;
9. Nciphisa i-cholesterol embi, ngokuba yisicebi emafutheni amaningi.

Ukuthola izinzuzo zeminqumo, inani elinconyiwe lokusetshenziswa kungamayunithi ayi-7 kuya kwayi-8 ngosuku, kuphela.

Kodwa-ke, ezimweni ze-hypertension, ukungena kufanele kwehliswe kube yiminqumo emi-2 kuye ku-3 ngosuku, njengoba usawoti okhona esithelweni esigciniwe ungashintsha umfutho wegazi, ubangele izinkinga zempilo.

Ithebula lolwazi lokudla okunempilo

Ithebula elilandelayo likhombisa ukwakheka kokudla okunomsoco okungu-100 g weminqumo yemifino eluhlaza nemnyama:

Iminqumo ithengiswa okusemathinini ngoba isithelo semvelo siyababa kakhulu futhi kunzima ukusidla. Ngakho-ke, i-brine ye-pickle ithuthukisa ukunambitheka kwalesi sithelo, okungangezwa enyameni, elayisi, i-pasta, ukudla okulula, ama-pizza nososo.

Isetshenziswa kanjani i-olive

Indlela engcono yokusebenzisa iminqumo ukuyifaka ekudleni okunomsoco nokulinganiselayo, futhi lokhu kuvame ukwenziwa ngamasaladi, kepha-ke lesi isithelo esinezinto eziningi futhi singasetshenziswa kukho konke ukudla, njengoba kukhonjisiwe ngezansi:

1. Umnqumo womnqumo

Inketho enhle yokuthi le pâté isetshenziswe ibhulakufesi, isidlo santambama ngisho nokwamukela izivakashi.

Izithako:

• 8 yeminqumo ekhiyiwe;
• 20 g ukhilimu omncane;
• 20 g we-ricotta;
• 1 ithisipuni yamafutha omnqumo e-virgin angeziwe;
• 1 bunch of parsley ukunambitha.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese ushiya esiqandisini ukuze uqandisa, kungakhonzwa ngamaroll noma nge-toast.

2. Isosi yomnqumo nge-basil

Le sauce iyaqabula, ilungele amasaladi okuthosa futhi isetshenziswe njengokuhambisana nezinye izitsha.

Izithako:

• Iminqumo engama-7 eboshiwe;
• Ama-sprigs ama-2 e-basil;
• 2 wezipuni uviniga;
• Isipuni esingu-1 samafutha omnqumo e-virgin.

Imodi yokulungiselela:

Sika zonke izithako zibe yizicucu ezincane, uhlanganise noviniga no-oyela, kuyeke kuhlube imizuzu eyi-10, ukhonze ngemuva kwalesi sikhathi.

3. Umhluzi oluhlaza

Umhluzi oluhlaza weminqumo ungadliwa ngesidlo sasemini nangesikhathi sokudla kwakusihlwa, kukhanya, kumnandi futhi kunomsoco, kungaphakwa nenhlanzi eyosiwe noma inkukhu.

Izithako:

• 1/2 izinkomishi zeminqumo ekhihliwe;
• 100 g wesipinashi;
• 40 g we-arugula;
• Iyunithi elilodwa lamalikhi;
• 2 wezipuni zamafutha omnqumo;
• 1 i-clove kagalikhi;
• 400 ml wamanzi abilayo;
• usawoti ukunambitha.

Imodi yokulungiselela:

Epanini lokuthosa elinganamatheli, susa zonke izithako, kuze kube yilapho amaqabunga ebuna, bese ufaka amanzi abilayo bese upheka imizuzu emi-5. Ngemuva nje kokushaya i-blender, kukhonjiswa ukuthi ukusetshenziswa kusashisa.