Izinzuzo ezi-5 ezinhle zesipinashi netafula lokudla okunempilo

-Delile

• Imininingwane yezempilo
• Ijusi lesipinashi nge-apula nojinja
• Isipinashi Pie Recipe

Isipinashi imifino enezinzuzo zezempilo njengokuvimbela i-anemia kanye nomdlavuza we-colon, njengoba icebile ku-folic acid nama-antioxidants.

Le mifino ingadliwa ngamasaladi aluhlaza noma aphekiwe, ngamasobho, amasobho kanye namajusi emvelo, okuyindlela elula futhi engabizi yokucebisa ukudla okunamavithamini, amaminerali kanye nemicu.

Ngakho-ke, kufaka phakathi isipinashi ekudleni kwakho kunezinzuzo ezilandelayo:

1. Vimbela ukulahleka kombono ngokuguga, njengoba icebile ku-antioxidant lutein;
2. Vimbela umdlavuza wamathumbu, ngoba iqukethe i-lutein;
3. Vimbela i-anemia, njengoba icebile nge-folic acid nensimbi;
4. Vikela isikhumba ekugugeni ngaphambi kwesikhathi, njengoba icebile ngamavithamini A, C no-E;
5. Siza ukunciphisa umzimba, ngokuba nama-calories aphansi.

Ukuze uthole lezi zinzuzo, kufanele udle cishe isipinashi esingu-90g kasikhombisa ngesonto, okulingana nezipuni ezingaba ngu-3.5 zale mifino ephekiwe.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo elingana no-100 g wesipinashi esiluhlaza nesisikiwe.

Okufanelekile ukusebenzisa isipinashi ekudleni okuyinhloko, ngoba ukumuncwa kwe-antioxidant lutein yayo kuyanda ngamanoni esidlo, okuvame ukutholakala enyameni nakowoyela wokulungiselela.

Ngaphezu kwalokho, ukwandisa ukumuncwa kwensimbi yesipinashi, kufanele udle isithelo esisawolintshi ku-dessert yesidlo, njenge-orange, tangerine, uphayinaphu noma i-kiwi, isibonelo.

Ijusi lesipinashi nge-apula nojinja

Le jusi kulula ukuyenza futhi iyindlela enhle yokuvimbela nokulwa nokushoda kwe-iron anemia.

Izithako:

• Ijusi likalamula
• 1 i-aphula elincane
• Isipuni esingu-1 esingajulile se-flaxseed
• 1 inkomishi yesipinashi
• 1 isipuni se-ginger ogayiwe
• 1 isipuni soju
• 200 ml wamanzi

Imodi yokulungiselela:

Shaya zonke izithako ku-blender kuze isipinashi sichotshozwe kahle bese ukhipha okubandayo. Bona ezinye izindlela zokupheka ijusi ukuze unciphise isisindo.

Isipinashi Pie Recipe

Izithako:

• Amaqanda ama-3
• 3/4 amafutha endebe
• 1 inkomishi ubisi olunamafutha
• 2 amathisipuni abhaka impuphu
• 1 inkomishi kafulawa kakolweni ophelele
• 1/2 indebe yawo wonke ufulawa wokufeza
• 1 ithisipuni kasawoti
• 1 i-clove kagalikhi
• 3 wezipuni zikashizi ogayiwe
• Izinqwaba ezi-2 zesipinashi esiqoshiwe, esisuswe ngegalikhi, u-anyanisi namafutha omnqumo
• ½ inkomishi yoshizi we-mozzarella ube yizicucu

Imodi yokulungiselela:

Ukwenza inhlama, shaya amaqanda, uwoyela, ugalikhi, ubisi, ushizi ogayiwe nosawoti ku-blender. Bese ufaka ufulawa ohlungiwe kancane kancane bese uwushaya uze ubushelelezi. Ekugcineni engeza impuphu yokubhaka.

Sula isipinashi ngegalikhi, u-anyanisi namafutha omnqumo, futhi ungangeza nezinye izithako ku-goto, njengotamatisi, ummbila nophizi. Kuleli pan, engeza ushizi oqoshiwe we-mozzarella nenhlama yophaya, uhlanganise yonke into kuze kube bushelelezi.

Ukuhlangana, gcoba isimo esingunxande bese uthele ingxube kusuka epanini, ubeke i-parmesan egayiwe ngaphezulu, uma ufisa. Beka kuhhavini osuke usushisa kakade ngo-200 ° C imizuzu engama-45 kuya kwengama-50, noma kuze kuphekwe inhlama.

Bona okunye ukudla okunothe ngensimbi.