Izinsuku: ziyini, izinzuzo nezindlela zokupheka

-Delile

• Ziyini izinzuzo
• Imininingwane yezempilo
• Idethi Jelly Recipe
• UBrigadeiro onosuku
• Usuku Isinkwa

Idethi isithelo esitholakala entendeni yesundu, esingathengwa esitolo ngesimo saso esomile futhi singasetshenziswa ukufaka ushukela kuzindlela zokupheka, ukulungiselela amakhekhe namakhukhi, isibonelo. Ngaphezu kwalokho, lesi sithelo singumthombo omuhle kakhulu wama-antioxidants, amavithamini B namaminerali afana ne-potassium, ithusi, i-iron, i-magnesium ne-calcium.

Izinsuku ezomile zinama-calories amaningi kunezinsuku ezintsha, njengoba ukususa amanzi ezithelweni kwenza izakhamzimba zigxile kakhulu. Ngakho-ke, kubalulekile ukulinganisela ukusetshenziswa futhi ungadluli izinsuku ezi-3 ngosuku, ikakhulukazi abantu abanesifo sikashukela abafuna ukwehlisa isisindo.

Ziyini izinzuzo

Usuku lunezinzuzo ezilandelayo:

• Kufaka isandla ekusebenzeni kahle kwamathumbu, ngokuba nesicebi ngemicu, kusize ukulwa nokuqunjelwa;
• Kuyasiza ukulawula ushukela wegazi, ngenxa yokuqukethwe yi-fiber, evimbela ama-spikes aphezulu kakhulu ku-glucose yegazi. Usuku olungenamanzi lungadliwa ngokulinganisela ngabantu abanesifo sikashukela, njengoba lunenkomba yesilinganiso se-glycemic, okungukuthi, ikhulisa ushukela wegazi ngokulinganisela;
• Inikeza amandla okuqeqesha, ngenxa yokuqukethwe kwayo kwe-carbohydrate;
• Ikhuthaza ukukhula kwemisipha, njengoba icebile nge-potassium ne-magnesium, okuyizimbiwa ezibalulekile ekunciphiseni imisipha;
• Kuyasiza ukuqinisa amasosha omzimba nokuvikela izifo, njengoba icebile nge-zinc, B amavithamini kanye nama-antioxidants, asiza ukukhulisa ukuzivikela komzimba;
• Isiza ukuvimbela i-anemia ngenxa yensimbi;
• Isiza ukukhululeka nokunciphisa ukungezwani, njengoba icebile nge-magnesium;
• Inikela ekwehliseni ubungozi bezifo ezingenayo imithambo yegazi, njengesifo i-Alzheimer's, futhi isiza ukuthuthukisa inkumbulo namandla okuqonda, ngenxa yama-flavonoid ne-zinc;
• Inikela embonweni onempilo, ngoba iqukethe uvithamini A, igwema ubungozi bokuhlushwa izifo zamehlo, njengokuwohloka kwe-macular, isibonelo;

Ngaphezu kwalokho, i-carotenoids, i-flavonoids ne-phenolic acid, zisiza ukukhuthaza impilo yenhliziyo futhi zinciphise ubungozi bokuthuthukisa izinhlobo ezithile zomdlavuza, ngoba zisiza ukunciphisa ukuvuvukala emzimbeni.

Olunye ucwaningo lwesayensi lukhombisa nokuthi ukusetshenziswa kwezinsuku phakathi namasonto okugcina okukhulelwa kungasiza ukunciphisa isikhathi somsebenzi futhi kunciphise isidingo sokusebenzisa i-oxytocin ukusheshisa inqubo. Akukaziwa ncamashi ukuthi lokhu kwenzekani, kepha okunconywayo ukusetshenziswa kwezinsuku ezi-4 ngosuku, kusukela esontweni lama-37 lokukhulelwa.

Imininingwane yezempilo

Ithebula elilandelayo linikezela ngemininingwane yokudla okunempilo ngama-100 g wamadethi omisiwe:

Izinsuku zivame ukuthengiswa zomile futhi zifakwe umgodi, njengoba kusiza ukongiwa kwazo. Isithelo ngasinye esomile nesifakiwe sinesisindo esingama-24 g.

Ngenxa yokuqukethwe kwayo kwe-carbohydrate, abantu abanesifo sikashukela kufanele bayisebenzise ngokunakekela nangokuya kweseluleko sezokwelapha noma isazi sokudla.

Idethi Jelly Recipe

I-date jelly ingasetshenziselwa ukunambitheka izindlela zokupheka noma njengesiphuzo samakhekhe nokugcwaliswa kwamaswidi, ngaphezu kokusetshenziselwa i-dessert noma i-toast ephelele.

Izithako

• Izinsuku eziyi-10;
• amanzi amaminerali.

Imodi yokulungiselela

Faka amanzi amaminerali anele ukumboza izinsuku esitsheni esincane. Makuhlale cishe ihora elilodwa, ukhiphe amanzi bese ugcina, bese ushaya izinsuku ku-blender. Kancane kancane, engeza amanzi ku-sauce kuze kube yilapho i-jelly iluhlaza futhi ingaguquguquki oyifunayo. Gcina esitsheni esihlanzekile esiqandisini.

UBrigadeiro onosuku

Le brigadeiro iyindlela enhle yokukhonza emaphathini noma njenge-dessert, ukuceba ngamafutha amahle ezempilo, okuvela kuma-chestnut namakhukhunathi.

Izithako

• 200 g wezinsuku ezifakiwe;
• 100 g wamantongomane aseBrazil;
• 100 g wamantongomane e-cashew;
• ¼ inkomishi yetiye likakhukhunathi eligayiwe elingenashukela;
• ½ inkomishi yempuphu eluhlaza kakhokho;
• 1 ingcosana kasawoti;
• Isipuni esingu-1 samafutha kakhukhunathi.

Imodi yokulungiselela

Faka amanzi ahlungiwe ezinsukwini kuze kuhlanganiswe bese ume ihora elilodwa. Shaya zonke izithako ku-blender ize yakhe isisindo esifanayo (uma kunesidingo, sebenzisa amanzi amancane kusuka kusosi yosuku ukushaya). Susa futhi ulolonge amabhola ukwakha amaswidi ngosayizi owafunayo, ukwazi ukuwagoqa ezintweni ezinjenge-sesame, ukhokho, isinamoni, ukhukhunathi noma ama-chestnuts achotshoziwe, isibonelo.

Usuku Isinkwa

Izithako

• 1 ingilazi yamanzi;
• 1 inkomishi yezinsuku ezifakiwe;
• 1 c. isobho le-sodium bicarbonate;
• 2 c. isobho lebhotela;
• 1 inkomishi nohhafu kafulawa ophelele kakolweni noma we-oat;
• 1 c. isobho lemvubelo;
• Ingxenye yengilazi yamagilebhisi omisiwe;
• Iqanda eli-1;
• Ingxenye yengilazi yamanzi ashisayo.

Imodi yokulungiselela

Beka 1 ingilazi yamanzi emathunjini futhi lapho nje isibila, engeza izinsuku, isoda kanye nebhotela. Hlanganisa ukushisa okuphansi cishe imizuzu engama-20, kuze kube yilapho izinsuku zithambile. Ngemfoloko, gcoba izinsuku kuze kube yilapho zakha uhlobo lwe-puree, bese uzivumela zipholile. Kwesinye isitsha, hlanganisa ufulawa, imvubelo kanye namagilebhisi omisiwe. Lapho izinsuku sezipholile, engeza iqanda elishayiwe nengxenye yengilazi yamanzi ashisayo. Bese uxuba ama-pastes amabili bese uthele epanini eligcotshisiwe. Beka kuhhavini osuke usushisa kakade ngo-200ºC cishe imizuzu engama-45-60.