Isitshalo seqanda: Izinzuzo eziyisithupha eziyinhloko, ukuthi ungadla kanjani futhi ungapheka okunempilo

-Delile

• Imininingwane yokudla okunesitshalo seqanda
• Ungayisebenzisa kanjani
• Izindlela zokupheka zezitshalo zeqanda ezinempilo
• 1. Amanzi esitshalo seqanda okwehlisa isisindo
• 2. Ijusi lesitshalo seqanda le-cholesterol
• 3. Iresiphi ye-pasta yesitshalo seqanda
• 4. Isitshalo seqanda kuhhavini
• 5. Isitshalo seqanda antipasto
• 6. I-lasagna yesitshalo seqanda

Isitshalo seqanda siyimifino ecebile ngamanzi nezinto zokulwa ne-antioxidant, ezinjenge-flavonoids, i-nasunin ne-vitamin C, esebenza emzimbeni evimbela ukukhula kwesifo senhliziyo nokwehlisa amazinga e-cholesterol.

Ngaphezu kwalokho, isitshalo seqanda sinama-khalori ambalwa, sinothe nge-fiber futhi sinomsoco kakhulu, futhi singasetshenziswa kumalungiselelo ahlukahlukene okupheka ngendlela enempilo, ikakhulukazi ukukhuthaza ukwehla kwesisindo.

Ukufaka isitshalo seqanda ekudleni kwakho kwansuku zonke kungaletha izinzuzo eziningana zezempilo, njenge:

1. Amazinga anciphile we-cholesterol "embi" ne-triglycerides, ngoba iqukethe i-nasunin ne-anthocyanins, angama-antioxidants anamandla, asiza ukuvimbela ukukhula kwezinkinga zenhliziyo, njenge-atherosclerosis, isibonelo;
2. Ithuthukisa ukujikeleza kwegazi, njengoba ithuthukisa impilo yemithambo yegazi, njengoba inezinto ezilwa nokuvuvukala ezisiza ukulawula umfutho wegazi;
3. Uthanda ukunciphisa umzimbangoba inama-calories amancane futhi icebile nge-fiber, ikhulisa umuzwa wokusutha;
4. Ivimbela i-anemia, njengoba ingumthombo we-folic acid, eyi-vitamin evuselela ukukhiqizwa kwamangqamuzana egazi;
5. Ilawula amazinga kashukela egazini, njengoba icebile ngama-antioxidants kanye nemicu ebambezela ukumuncwa kwama-carbohydrate ezingeni lamathumbu, kuyindlela enhle yokuvimbela isifo sikashukela kanye nabantu abanesifo sikashukela;
6. Kuthuthukisa inkumbulo nokusebenza kobuchophonjengoba iqukethe ama-phytonutrients avimbela umonakalo ngama-radicals wamahhala kumaseli we-neuronal, akhuthaza impilo yobuchopho.

Ngaphezu kwalokho, ukusetshenziswa kwesitshalo seqanda kungavimbela ukukhula kwezinkinga zamathumbu, ngoba imicu ekhona kule mifino isiza ukuqeda ubuthi, yenza lula ukugaya futhi ilawule ukuhamba kwamathumbu, okunganciphisa ubungozi bomdlavuza wesisu nokholoni.

Imininingwane yokudla okunesitshalo seqanda

Ithebula elilandelayo libonisa ukwakheka kokudla okunempilo ku-100 g we-isitshalo seqanda eluhlaza:

Kubalulekile ukusho ukuthi ukuze kutholakale yonke imihlomulo yesitshalo seqanda esishiwo ngenhla, le mifino kumele ibe yingxenye yokudla okunempilo futhi okunempilo.

Ungayisebenzisa kanjani

Ukugcina izakhiwo zawo ziphilile, isitshalo seqanda kufanele sidliwe sosiwe, sosiwe noma siphekwe. Ingasetshenziswa futhi ezitsheni ezahlukahlukene njengokufaka esikhundleni se-pasta ukulungisa i-lasagna, kumasaladi noma ku-pizza, isibonelo.

Lapho sikhulu kakhulu, izitshalo zamaqanda zivame ukuba nokunambitheka okumunyu, okungasuswa ngokufaka usawoti ezincekwini zesitshalo seqanda bese usiyeka sisebenze imizuzu engama-20 noma engama-30. Ngemuva kwaleso sikhathi, kufanele ugeze futhi usule izingcezu, uzithathe uzipheke noma uzithose ngemuva kwale nqubo.

Yize inezinzuzo zezempilo, kunconywa ukuthi kungadliwa izitshalo ezingamaqanda ezingaphezu kwezingu-3 ngosuku, ngoba kungahle kube nokuthuthuka kwemiphumela emibi efana nekhanda, isifo sohudo, ukuqaqamba kwesisu nobuhlungu besisu.

Izindlela zokupheka zezitshalo zeqanda ezinempilo

Inketho enempilo enama-calories ambalwa, i-carbohydrate ephansi futhi engafakwa ekudleni kwansuku zonke unamathisela isitshalo seqanda. Bona kuvidiyo elandelayo ukuthi ungalungisa kanjani unamathisele isitshalo seqanda:

Ezinye izindlela zokupheka zezitshalo zeqanda ezinempilo ezingalungiswa ekhaya yilezi:

1. Amanzi esitshalo seqanda okwehlisa isisindo

Ukwehlisa isisindo, thatha ilitha elilodwa lamanzi kalamula ngesitshalo seqanda nsuku zonke, ulandela iresiphi:

Izithako:

• Isitshalo seqanda esincane esine-peel;
• 1 ijusi kalamula;
• Ilitha elilodwa lamanzi.

Imodi yokulungiselela

Sika isitshalo seqanda sibe izingcezu bese ufaka embizeni nge-1 litre lamanzi, kanye nejusi likalamula. Ingxube kumele igcinwe esiqandisini ubusuku bonke ukuze idliwe ngosuku olulandelayo.

2. Ijusi lesitshalo seqanda le-cholesterol

Ijusi lesitshalo seqanda kufanele liphuzwe nsuku zonke esiswini esingenalutho ukwehlisa i-cholesterol, kulandela iresiphi:

Izithako:

• Isitshalo seqanda se-1/2;
• Ijusi yemvelo yamawolintshi ama-2.

Imodi yokulungiselela:

Shaya ujusi wewolintshi ngesitshalo seqanda ku-blender bese uwuphuza, okungcono ngaphandle kokufaka ushukela. Bona okuningi ngejusi lesitshalo seqanda ukwehlisa i-cholesterol.

3. Iresiphi ye-pasta yesitshalo seqanda

I-pasta yesitshalo seqanda icebile nge-fiber futhi inenkomba ephansi ye-glycemic, ikwenza kube kuhle ukudliwa emini noma kusihlwa.

Izithako:

• Uhlobo lwe-spaghetti lwe-wholegrain pasta yabantu ababili;
• Izipuni eziyi-4 zamafutha omnqumo;
• Isitshalo seqanda esingu-1 sibe ngamacube;
• 2 utamatisi oqoshiwe;
• Onion anyanisi omncane oqoshiwe;
• Ama-clove egalikhi we-2;
• 230 g we-mozzarella ushizi noma ushizi omusha wama-cubed;
• 1/2 indebe egayiwe ushizi weParmesan.

Imodi yokulungiselela:

Pheka i-pasta emanzini anosawoti. Songa utamatisi, isitshalo seqanda no-anyanisi emafutheni kuze kuphekwe isitshalo seqanda. Faka ushizi we-mozzarella noma ama-minas frescal bese uvuselela cishe imizuzu emihlanu kuze kube yilapho ushizi uncibilika. Faka i-pasta bese ufaka ushizi ogayiwe weParmesan ngaphambi kokuphaka.

4. Isitshalo seqanda kuhhavini

Le recipe inempilo kakhulu, inomsoco futhi iyashesha ukwenza.

Izithako:

• Isitshalo seqanda esingu-1;
• Ukwenza isizini: uwoyela womnqumo, usawoti, ugalikhi kanye ne-oregano ukunambitha.

Imodi yokulungiselela:

Vele usike isitshalo seqanda bese ubeka ngoqwembe. Mboza ngamafutha omnqumo e-virgin athe xaxa bese ufaka izinongo. Bhaka cishe imizuzu eyi-15 emlilweni ophakathi, kuze kube segolide. Ungafafaza noshizi we-mozzarella ngaphezulu, ngaphambi kokukuyisa kuhhavini ukuze uwenze nsundu.

5. Isitshalo seqanda antipasto

I-eggplant antipasto iyisikhalazo esihle futhi iresiphi esheshayo nelula yokwenza. Enye indlela ongayisebenzisa ukukhipha isinkwa sokwenza isinkwa esiphelele.

Izithako:

• 1 isitshalo seqanda uthathe cubes futhi ehlutshiwe;
• 1/2 pepper obomvu uthathe ama-cubes;
• 1/2 upelepele ophuzi uthathe ama-cubes;
• 1 inkomishi e-anyanisi oqoshiwe;,
• 1 isipuni sikagalikhi oqoshiwe;
• Isipuni esingu-1 se-oregano;
• 1/2 indebe yamafutha omnqumo;
• 2 wezipuni weviniga emhlophe;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela:

Beka uwoyela omnqumo epanini bese ususa u-anyanisi nogalikhi. Bese ufaka upelepele bese kuthi uma zithambile, ufake isitshalo seqanda. Uma ithambile, engeza i-oregano, uviniga omhlophe namafutha bese uyifaka ngosawoti nopelepele ukunambitha.

6. I-lasagna yesitshalo seqanda

I-lasagna ye-eggplant iyindlela enhle yokudla kwasemini ngoba inomsoco futhi inempilo.

Izithako:

• Izitshalo zeqanda ezi-3;
• 2 izinkomishi of utamatisi isoso okuzenzela;
• 2½ izinkomishi zeshizi;
• Ukwenza isizini: usawoti, upelepele ne-oregano ukunambitha.

Imodi yokulungiselela:

Sishisa kuhhavini ufike ku-200 ° C, ugeze bese usika izitshalo zamaqanda zibe izingcezu ezincanyana bese uzifaka ku-skillet esishisayo ngokushesha ukuze ushiye izingcezu zesitshalo seqanda zomile. Esitsheni se-lasagna, faka ungqimba omncane wesosi ukumboza ngezansi bese ungqimba lwesitshalo seqanda, usoso noshizi. Phinda le nqubo kuze kube yilapho isitsha sigcwele bese uqedela ungqimba wokugcina nge-sauce noshizi omncane we-mozzarella noma weparmesan ukuze ube nsundu. Bhaka imizuzu engama-35 noma kuze kube nsundu.