Izinzuzo zezempilo eziyi-7 z izaqathe

-Delile

• 1. Thuthukisa ukugaya
• 2. Vimbela ukuguga ngaphambi kwesikhathi nomdlavuza
• 3. Gcina ithani lakho futhi unakekele isikhumba sakho
• 4. Isiza ukwehlisa isisindo
• 5. Vikela umbono
• 6. Qinisa amasosha omzimba
• 7. Vikela izifo zenhliziyo nemithambo yegazi
• Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani
• Ungadliwa nge izaqathe
• 1. Amadombolo wesanqante
• 2. I-pate yesanqante eyosiwe ne-feta cheese
• 3. Ijusi yemifino enezinqathe

Isanqante yimpande engumthombo omuhle kakhulu we-carotenoids, i-potassium, i-fiber kanye nama-antioxidants, ahlinzeka ngezinzuzo eziningana zezempilo. Ngaphezu kokukhuthaza impilo ebonakalayo, kusiza nokuvikela ukuguga ngaphambi kwesikhathi, ukuthuthukisa amasosha omzimba nokuvikela ezinye izinhlobo zomdlavuza.

Le mifino ingadliwa ingaphekiwe, iphekwe noma ijusi futhi itholakala ngemibala ehlukene: ophuzi, owolintshi, onsomi, obomvu nomhlophe. Umehluko omkhulu phakathi kwabo ukwakheke kwawo: i-orange iyona etholakala kakhulu futhi icebile ku-alpha ne-beta carotenes, ebhekele ukukhiqizwa kukavithamini A, kanti aphuzi anezinga eliphakeme le-lutein, onsomi bacebile nge-antioxidant enamandla, i-lycopene, futhi abomvu bacebile ngama-anthocyanini.

Ezinye izinzuzo zezempilo izaqathe yilezi:

1. Thuthukisa ukugaya

Izaqathe zicebile ezintanjeni ezincibilikayo nezingaxazululeki, njenge-pectin, i-cellulose, i-lignin ne-hemicellulose, ezisiza ukulwa nokuqunjelwa ngoba zandisa umthamo wendle, ngaphezu kokwehla kokuhamba kwamathumbu nokusiza ukukhuthaza ukuphindaphindeka kwamagciwane amahle emathunjini.

2. Vimbela ukuguga ngaphambi kwesikhathi nomdlavuza

Ngenxa yokuthi icebile ngama-antioxidants, njengevithamini A kanye ne-polyphenols, ivimbela ukulimala kwamangqamuzana okubangelwa ama-radicals amahhala, kuvimbela hhayi kuphela ukuguga ngaphambi kwesikhathi, kepha kunciphisa nengozi yomdlavuza wamaphaphu, webele nowesisu. Ngaphezu kwalokho, inento ebizwa ngokuthi i-falcarinol, enganciphisa nengozi yomdlavuza wamathumbu.

3. Gcina ithani lakho futhi unakekele isikhumba sakho

Ukudla izaqathe phakathi nehlobo kungasiza ukugcina i-tan yakho isikhathi eside, njengoba i-beta-carotenes ne-lutein zishukumisa ukubala kwesikhumba, zithanda ukushuka kwakho kwemvelo. Ngaphezu kwalokho, i-beta-carotene ingaba nomphumela wokuvikela emisebeni ye-UV, kepha umphumela wayo uncike enanini elifakwe ngaphambi kokuvezwa yilanga. Ukutholwa kuka-100 g wejusi yesanqante kuqukethe i-9.2 mg ye-beta-carotene kanye nesanqante ephekiwe cishe ngo-5.4 mg.

4. Isiza ukwehlisa isisindo

Kubandakanya izaqathe nsukuzonke ekudleni kusiza ukukhulisa ukusutha, njengoba isilinganiso sesanqante eluhlaza sinama-gramu angu-3.2 we-fiber. Ngaphezu kwalokho, inama-calories ambalwa futhi ingafakwa kuwo womabili amasaladi aluhlaza naphekiwe, kepha ukusetshenziswa kwayo kukodwa akukhuthazi ukwehla kwesisindo, futhi kufanele kwenziwe ngokudla okunama-kilojoule amaningi, amafutha noshukela.

Ngaphezu kwalokho, izaqathe ezingavuthiwe zine-low glycemic index (GI) futhi, ngakho-ke, zigcina ushukela egazini ulawulwa, othanda ukwehla kwesisindo, ngaphezu kokuba yindlela enhle kakhulu kubantu abanesifo sikashukela. Uma kwenzeka izaqathe eziphekiwe noma ezihlanjululwe, i-GI iphakeme kancane futhi, ngakho-ke, ukusetshenziswa akufanele kube njalo.

5. Vikela umbono

Izaqathe zicebile nge-beta-carotenes, okuyizinto ezingaphambi kukavithamini A. Uma kwenzeka izaqathe eziphuzi, eziqukethe i-lutein, ziyakwazi ukwenza isenzo sokuzivikela ekuwohlokeni kwe-macular kanye ne-cataract.

6. Qinisa amasosha omzimba

Uvithamini A okhona kukherothi angathuthukisa impendulo yomzimba yokulwa nokuvuvukala ngenxa yomphumela wayo we-antioxidant. Ngaphezu kwalokho, kuvusa amangqamuzana okuvikela, kusiza ukuqinisa amasosha omzimba. Ukusetshenziswa kweziqathe nakho kungathuthukisa indlela yokuvikela i-mucosa yomlomo, kwandise ubuqotho be-mucosa yamathumbu futhi kusize ukugcina i-morphology yamaseli, kubalulekile ukuthi wazi ukuthi umgudu wamathumbu uyingxenye esemqoka yesistimu yomzimba.

7. Vikela izifo zenhliziyo nemithambo yegazi

I-beta-carotenes esezinqathe ivikela umzimba ngokuvimbela ukuqala kwesifo senhliziyo, ngoba ivimbela inqubo ye-oxidation ye-cholesterol embi, i-LDL, futhi iguqule ukumuncwa kwayo ezingeni lamathumbu ngenxa yokuqukethwe kwayo kwe-fiber ephezulu.

Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo okungu-100 g kherothi eluhlaza nophekiwe.

Ungadliwa nge izaqathe

Izaqathe zingadliwa ziluhlaza kumasaladi noma ku-juice, noma ziphekwe, futhi zingangezwa kumakhekhe, isobho kanye nesitshulu ukulungiselela inyama noma inhlanzi. Ukuthola lezi zinzuzo kubalulekile ukusebenzisa okungenani isanqante eyodwa ngosuku.

Kubalulekile ukusho ukuthi ukumuncwa kwe-beta-carotenes kusebenza kakhulu lapho kuphekwa isanqante, ngakho-ke kungenzeka ukushintsha phakathi kokuluhlaza nokuphekiwe.

1. Amadombolo wesanqante

Izithako

• Amaqanda ama-2;
• 1 inkomishi kafulawa wama-alimondi;
• 1 inkomishi ye-oatmeal;
• 1/4 indebe kakhukhunathi noma uwoyela we-canola;
• I-1/2 ye-sweetener noma 1 inkomishi yeshukela ensundu;
• 2 izinkomishi izaqathe ogayiwe;
• 1 amantongomane agayiwe;
• 1 ithisipuni yempuphu yokubhaka;
• 1 isipuni sesinamoni;
• 1 isipuni se-vanilla.

Imodi yokulungiselela

Hlangisa ihhavini liye ku-180ºC. Esitsheni, hlanganisa amaqanda, uwoyela, iswidi noma ushukela ne-vanilla. Faka ufulawa we-alimondi ne-oat uhlanganise. Bese ufaka isanqante egayiwe, i-baking powder, isinamoni nama-walnuts agayiwe uhlanganise.

Faka ingxube kwifomu le-silicone bese uyishiya kuhhavini cishe imizuzu engama-30.

2. I-pate yesanqante eyosiwe ne-feta cheese

Amagremu angama-500 izaqathe, ezihlutshiwe bese ezisikwa zibe izingcezu ezinkulu;

I-100 mL yamafutha omnqumo e-virgin ayengeziwe;

1 ithisipuni ikhumini;

Amagremu ayi-115 e-feta cheese noshizi wezimbuzi omusha;

Usawoti kanye nopelepele ukunambitha;

I-1 sprig ye-coriander entsha eqoshiwe.

Imodi yokulungiselela

Hlangisa i-ovini iye ku-200ºC. Beka izaqathe kuthileyi ngamafutha omnqumo, umboze ngocwecwe lwe-aluminium bese ubhake imizuzu engama-25.Ekupheleni kwalesosikhathi, beka ikhumini ngaphezulu kukherothi bese ushiya kuhhavini cishe imizuzu eyi-15 noma kuze kube yilapho isanqante selithambile.

Ngemuva kwalokho, gaya isanqante ngemfoloko bese uyixuba namafutha omnqumo ize ibe yi-puree. Isizini ngosawoti kanye nopelepele ukunambitha bese ufaka i-feta cheese enqunywe yizicucu ne-coriander eqoshiwe.

3. Ijusi yemifino enezinqathe

Izithako

• 5 izaqathe eziphakathi;
• 1 i-aphula elincane;
• 1 isithombo sebhitrudi.

Imodi yokulungiselela

Geza izaqathe, i-apula nama-beet kahle, usike ube izingcezu ezincane, uwahlanganise bese uwafaka ku-blender ukwenza ujusi.