Izinzuzo zezempilo zamazambane nokuthi ungadla kanjani

-Delile

• Izinzuzo zezempilo
• Ukwakhiwa okunempilo kwamazambane
• Ungayisebenzisa kanjani
• 1. Ubhatata onenkukhu
• 2. Izinti zobhatata
• 3. Ama-chips amazambane amnandi
• 4. Amakhukhi amazambane amnandi
• 5. Isinkwa soshizi namazambane
• 6. UBrownie ubhatata

Ubhatata yisigaxa esinikeza amandla emzimbeni ngenxa yokuqukethwe yi-carbohydrate, ngaphezu kokunotha ngofibha, amavithamini kanye namaminerali, okuqinisekisa izinzuzo eziningana zezempilo.

Ngaphezu kwalokho, ubhatata ucebile ngama-antioxidants, njenge-beta-carotene, i-flavonoids nama-phenolic compounds, okusiza ukuvikela amaseli omzimba emiphumeleni yama-radicals amahhala, okwenza kube okunye okunempilo emazambane amazulu aseNgilandi. Ubhatata ujwayele ukuba nombala osawolintshi, noma kunjalo futhi unezinye izinhlobo, ezingaba mhlophe, nsundu noma nsomi.

Izinzuzo zezempilo

Ezinye izinzuzo zobhatata yilezi:

• Kuvimbela ukuguga ngaphambi kwesikhathi, ithuthukisa impilo yesikhumba nokubukwa, njengoba icebile ku-vitamin C ne-beta-carotenes, aguqulwa emzimbeni abe ngu-vitamin A nama-antioxidants, avikela amangqamuzana omzimba kuma-radicals amahhala;
• Igcina impilo yamathumbu, ngoba icebile ngemicu, evuselela ukuhamba kwamathumbu, inenzuzo kubantu abanokuqunjelwa;
• Isiza ukulawula umzimba, ngoba ingumthombo omkhulu wamavithamini e-B, asebenza njengama-coenzymes ekuphenduleni okuningi kwemethabolikhi;
• Kunganciphisa ingozi yokuthuthukisa izinhlobo ezithile zomdlavuza, njengephaphu nomlomo, njengoba iqukethe ama-flavonoids namanye ama-antioxidants;
• Kuqinisa amasosha omzimba futhi ithanda inqubo yokwelashwa, njengoba ine-vitamin A, C nama-antioxidants;
• Uthanda ukwanda kwesisindo semisipha, njengoba inikeza amandla adingekayo wokuqeqeshwa;
• Ikhuthaza impilo yenhliziyo, ngenxa yokuthi icebile ku-fiber nama-antioxidants, okusiza ukwehlisa amazinga e-LDL, aziwa nangokuthi i-cholesterol embi.

Ngaphezu kwalokho, ngenxa yengqamuzana layo le-fiber, ukusetshenziswa kwamazambane kubangela ukuthi ushukela wegazi ukhuphuke kancane futhi kwandise umuzwa wokusutha, ongadliwa ngamanani amancane ngabantu abanesifo sikashukela futhi abadla ukudla okunesisindo.

Ukwakhiwa okunempilo kwamazambane

Ithebula elilandelayo likhombisa ukwakheka kokudla okunomsoco kwamazambane ngawo wonke amagremu ayi-100 alokhu kudla:

Ubhatata ubukeka ngendlela efanayo namazambane e-yacon. Funda kabanzi ngamazambane e-yacon.

Ungayisebenzisa kanjani

Ubhatata ungadliwa ngekhanda noma ngaphandle kwawo, futhi ungalungiswa kuhhavini, wosiwe, ubiliswe noma ugoqwe. Ngaphezu kwalokho, lesi tuber singadliwa sithosiwe, kepha le nketho ayiphilile kakhulu.

Ubhatata ungabandakanywa ekudleni okuyinhloko kwezinsuku lapho kwenziwa ukuqeqeshwa okunamandla, futhi kungahle kuhambisane nemifino nokudla okunothe ngamaprotheni kanye namafutha amancane, njengenkukhu noma ikalikuni, iqanda noma inhlanzi, njengoba kungenzeka ukuthanda ukuthola isisindo semisipha.

Endabeni yabantu abanesifo sikashukela, ukusetshenziswa kwamazambane kufanele kube izingxenye ezincane futhi, mhlawumbe, kuphekwe, ngoba ngale ndlela inkomba yabo ye-glycemic ayikho phezulu kangako.

Ezinye izinketho ezinempilo zokudla ubhatata yilezi:

1. Ubhatata onenkukhu

Izithako

• 1 inkukhu fillet;
• Amazambane ama-2;
• Iwayini elimhlophe;
• Amaqabunga eBay;
• 1/2 ilamula;
• I-Oregano, usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Isizini yenkukhu ngewayini, iqabunga le-bay, ulamula ne-oregano. Thosa amazambane kuhhavini ugoqwe ngo-aluminium foil imizuzu engama-30. Grill the fillet yenkukhu. Kuhambisana nesaladi leklabishi elibomvu, upelepele, utamatisi kanye ne-arugula, ukunonga ngamafutha omnqumo neviniga.

2. Izinti zobhatata

Izithako

• Amayunithi ama-2 aphakathi kwamazambane;
• 1 isipuni samafutha omnqumo;
• Igatsha le-1 le-rosemary;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Sika amazambane, ikhasi noma ngaphandle kwawo, libe izingcezu ezincanyana kakhulu bese usakazeka ngendlela ehlanganiswe nephepha lesikhumba, ukuze izingcezu zehlukaniswe zodwa.

Beka kuhhavini osuke usushisa kakade ngo-180ºC cishe imizuzu engama-20 kuye kwangama-30 noma kuze kube yilapho amazambane esegolide futhi ekhaliphile, engeza uwoyela womnqumo, usawoti, irosemary nopelepele ekugcineni kwesizini, noma usawoti wamakhambi nje.

3. Ama-chips amazambane amnandi

Izithako

• 2 amazambane aphakathi;
• Amafutha omnqumo noma uwoyela kakhukhunathi;
• I-rosemary, i-oregano noma amakhambi amahle, usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Susa ikhasi lamazambane, uthathe izingcezu ezincanyana kakhulu bese ubeka kuthileyi ngephepha lesikhumba. Beka uwoyela womnqumo noma uwoyela kakhukhunathi nokunambitheka kwesizini.

Beka amachips kuhhavini osuke usushisa kakade ngo-200ºC cishe imizuzu eyi-10 kuye kwengu-15. Guqula ama-chips bese ushiya eminye imizuzu eyi-10 noma aze abe nsundu kahle. Isikhathi sehhavini singahluka ngokuya ngobukhulu be-chip.

4. Amakhukhi amazambane amnandi

Izithako

• 2 izinkomishi zamazambane abilisiwe futhi acindezelwe;
• 1 inkomishi kashukela onsundu;
• 2 izinkomishi zikafulawa omhlophe kakolweni;
• 2 izinkomishi zikafulawa kakolweni ophelele;
• 2 wezipuni imajarini;
• Usawoti ukunambitha.

Imodi yokulungiselela

Hlanganisa zonke izithako zize zenze inhlama efanayo enganamatheli ezandleni zakho. Khombisa ikhukhi eliyindilinga noma le-toothpick bese usabalalisa ngendlela yokugcoba, ukuze zihlukane. Bhaka kuhhavini ophakathi nendawo oshishelwe ku-180ºC kuze kube yigolide.

5. Isinkwa soshizi namazambane

Izithako

• 100 g wamazambane aphekiwe;
• Iqanda eli-1;
• 2 wezipuni zamanzi;
• Isipuni esingu-1 samafutha omnqumo e-virgin angeziwe;
• 100 g we-ricotta;
• Isipuni esingu-1 se- amaprotheni we-whey powder ngaphandle ukunambitheka;
• 1 inkomishi yempuphu emuncu;
• ½ inkomishi yama-sprinkle amnandi.

Imodi yokulungiselela

Beka ubhatata, iqanda, amanzi, u-oyela kanye ne-ricotta ku-blender bese uhlangana kuze kube kutholakala ingxube efanayo. Ngemuva kwalokho, yiphendule esitsheni bese ufaka izithako ezisele, uvuselele kahle. Beka konke esiqandisini imizuzu engaba ngu-15 kuze kube yilapho inhlama iqinile.

Yenza amabhola ngenhlama ubeke ephepheni lokubhaka elihlanjwe ngamafutha. Bhaka ngo-160ºC imizuzu engu-15 noma kuze kube yigolide.

6. UBrownie ubhatata

Izithako

• 2 izinkomishi zamazambane abilisiwe;
• 1 inkomishi yamanzi;
• 4 wezipuni we-cocoa powder noma ubhontshisi wesikhonyane;
• 1 inkomishi 70% ushokoledi oqoshiwe;
• Izipuni ezine ze-stevia sweetener noma uju oluyimpuphu;
• 2 inkomishi ufulawa wama-alimondi, oatmeal noma ufulawa welayisi;
• Amaqanda ama-4;
• 1 ithisipuni yempuphu yokubhaka.

Imodi yokulungiselela

Pheka ubhatata, ususe ikhasi bese ubeka. Endishini, shaya amaqanda aze aphindeke kabili ngosayizi bese ufaka izithako ezisele, uvuselele kahle. Ungasebenzisa iprosesa, i-blender noma i-mixer. thatha ukubhaka epanini eligcotshisiwe cishe imizuzu engama-25 kuhhavini ophakathi.

Bona nokuthi ungenza kanjani nokuthi ungawusebenzisa kanjani ufulawa wamazambane ukuze uthole isisindo somzimba.