Izinzuzo zezempilo eziyi-8 zepentshisi

-Delile

• Ithebula lolwazi lokudla okunempilo
• Ungadliwa ngepentshisi
• 1. Ikhekhe lepentshisi
• 2. Peach Mousse
• 3. I-yogurt Eyenziwe Ngendle

Ipentshisi isithelo esine-fiber futhi sinezinto eziningi zokulwa ne-antioxidant ezifana ne-carotenoids, i-polyphenols ne-vitamin C no-E. Ngakho-ke, ngenxa yamakhemikhali asetshenziswayo, ukusetshenziswa kwepentshisi kungaletha izinzuzo eziningana zezempilo, njengokuthuthuka kwamathumbu nokuncipha ukugcinwa koketshezi, ngaphezu kokusiza enqubweni yokwehlisa isisindo, njengoba kukhuthaza umuzwa wokusutha.

Ngaphezu kwalokho, ipentshisi isithelo esinezinto ezinhlobonhlobo, esingadliwa siluhlaza, ngojusi noma sisetshenziselwe ukwenziwa kophudingi abahlukahlukene, njengamakhekhe nophaya.

Ipentshisi linezinzuzo eziningana zezempilo, okuyizona eziphambili:

1. Kukusiza ulahlekelwe isisindo, ngokuba nama-calories ambalwa nokwandisa umuzwa wokusutha ngenxa yokuba khona kwemicu;
2. Ithuthukisa ukusebenza kwamathumbungoba iqukethe izintambo ezincibilikayo nezingaxazululeki ezisiza ukulwa nokuqunjelwa nokwenza ngcono i-microbiota yamathumbu, kanye nokusiza ukuvimbela ukuthuthukiswa kwezifo ezinjenge-irritable bowel syndrome, i-ulcerative colitis kanye nesifo sikaCrohn;
3. Vimbela izifo njengomdlavuza nezinkinga zenhliziyo, ngoba icebile ngama-antioxidants afana namavithamini A no-C;
4. Usizo ekulawuleni isifo sikashukela, ngokuba nenkomba ephansi ye-glycemic nokunotha ngama-antioxidants, ukwandisa ushukela wegazi kancane, futhi kufanele kudliwe ngekhasi ukuthola lo mphumela;
5. Thuthukisa impilo yamehlo, ngokuqukethe i-beta-carotene, isakhi esivimbela i-cataract nokuwohloka kwe-macular;
6. Thuthukisa imizwa, ngoba icebile nge-magnesium, okuyi-mineral ehlobene nokukhiqizwa kwe-serotonin, i-hormone esiza ukunciphisa ukukhathazeka, ukugcina impilo yengqondo nokulawula ukushintsha kwemizwelo;
7. Kuvikela isikhumba, njengoba icebile ku-vitamin A no-E, okusiza ukuvikela isikhumba emonakalisweni odalwe yimisebe ye-ultraviolet;
8. Yilwa nokugcinwa koketshezi, njengoba inomphumela we-diuretic.

Kubalulekile ukukhumbula ukuthi izinzuzo zivame ukuhlobene nokusetshenziswa kwezithelo ezintsha ezinamaxolo, futhi ukusetshenziswa kwamapentshisi amaningi kusiraphu akunconywa, njengoba kungeze ushukela ngakho-ke akunazinzuzo zezempilo. Ngokuphathelene nengxenye, okulungile ukusebenzisa iyunithi eli-1 elijwayelekile elilinganiselwa ku-180 amagremu.

Ithebula lolwazi lokudla okunempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo ngo-100 g wepentshisi elisha nelifakwe isiraphu:

Kubalulekile ukusho ukuthi ukuthola zonke izinzuzo ezibalulwe ngenhla, ipentshisi kufanele lifakwe ekudleni okulinganiselayo futhi okunempilo.

Ungadliwa ngepentshisi

Ngenxa yokuthi isithelo okulula ukusigcina futhi esenza izinto eziningi kakhulu, ipentshisi lingasetshenziswa kuzindlela zokupheka eziningi ezishisayo nezibandayo, noma ukuthuthukisa uphudingi. Nazi izibonelo ezinempilo:

1. Ikhekhe lepentshisi

Izithako:

• Izipuni eziyi-5 zebhotela;
• 1 isipuni se-stevia powder;
• 140 amagremu kafulawa we-alimondi;
• Amaqanda ama-3;
• 1 ithisipuni yempuphu yokubhaka;
• Amapentshisi ama-4 amasha asikiwe aba izicucu ezincane.

Imodi yokulungiselela:

Shaya i-stevia nebhotela kumxube kagesi bese ufaka amaqanda ngamunye ngamunye, uvumele inhlama ishaye kakhulu. Faka ufulawa ne-powder yokubhaka uhlanganise kahle ngesipuni esikhulu. Thela le nhlama epanini eligcotshisiwe bese usakaza amapentshisi asikiwe phezu kwenhlama bese ubhaka ku-180ºC cishe imizuzu engama-40.

2. Peach Mousse

Izithako:

• 1 ithisipuni ye-stevia eyimpuphu;
• 1 isipuni sekhofi se-vanilla essence;
• Isinamoni ukunambitha;
• Isipuni se-1/2 se-gelatin engathandeki;
• 200 ml wobisi olusikiwe;
• 2 wezipuni zobisi oluyimpuphu;
• Ama-peaches ayi-2 aqotshiwe.

Imodi yokulungiselela:

Epanini, qhafaza i-gelatin engenambitheka ku-100 ml wobisi. Letha ekushiseni okuphansi bese ugoqoza kuze kuphele ngokuphelele. Faka amapentshisi aqoshiwe ne-vanilla essence, bese uvumela ingxube ukuthi iphole. Shaya ubisi oluyimpuphu kanye ne-stevia nalo lonke ubisi kuze kube bushelelezi, bese ufaka ingxube ye-gelatin. Beka ezitsheni noma ezitsheni ngazinye bese ufaka esiqandisini kuze kuqiniswe.

3. I-yogurt Eyenziwe Ngendle

Izithako:

• Amapentshisi ama-4;
• Izimbiza ezi-2 ezincane zeyogathi yemvelo ephelele;
• 3 wezipuni uju;
• 1 isipuni kalamula kalamula.

Imodi yokulungiselela:

Sika amapentshisi abe yizicucu eziphakathi bese uqandisa. Susa efrijini bese ushaya zonke izithako ku-blender noma iprosesa, bese ukhipha okubandayo.