Izinzuzo ezi-5 ezihamba phambili zembewu yekhabe

-Delile

• 1. Ikhalori eliphansi
• 2. Magnesium
• 3. Insimbi
• 4. Amafutha “amahle”
• 5. Zinc
• Ungawosa kanjani
• Ukuthatha
• Indlela Yokusika: Ikhabe

Ukudla imbewu yekhabe

Ungajwayela ukubakhafula njengoba udla - umncintiswano wokukhafula imbewu, noma ngubani? Abanye abantu bavele bakhethe ukungabi nayo imbewu. Kepha inani lokondleka kwembewu yekhabe lingakukholisa ngenye indlela.

Imbewu ye-Watermelon inamakholori amancane futhi iminyene ngomsoco. Uma zosiwe, zi-crispy futhi zingathatha kalula indawo yezinye izinketho zokudla okulula okungenampilo.

1. Ikhalori eliphansi

I-ounce elilodwa lezinhlamvu zembewu yekhabe liqukethe cishe. Lokho akukubi kakhulu kunesilinganiso esisodwa se-Lay's Potato Chips (ama-calories ayi-160), kodwa ake sibheke ukuthi yini eyenza i-ounce.

Imbewu enkulu yamakhabe inesisindo esingamagremu ama-4 futhi iqukethe cishe ama-calories angama-23. Ngaphansi kakhulu kwesikhwama samazambane amazambane!

2. Magnesium

Elinye lamaminerali amaningana atholakala ezimbewini zamakhabe yi-magnesium. Ekuphakelweni kwe-4-gram, uzothola ama-21 mg we-magnesium, okungamaphesenti ama-5 wenani lansuku zonke.

INational Institutes of Health (NIH) incoma ukuthi abantu abadala bathole ama-420 mg ale mineral nsuku zonke. I-Magnesium ibalulekile emisebenzini eminingi yomzimba yomzimba. Kuyadingeka futhi ukugcina ukusebenza kwe-nerve kanye nemisipha, kanye nempilo yomzimba, inhliziyo, namathambo.

3. Insimbi

Imbewu encane yamakhabe iqukethe cishe u-0.29 mg wensimbi, noma cishe amaphesenti ayi-1.6 wenani lansuku zonke. Kungase kungabonakali njengokuningi, kepha i-NIH incoma kuphela ukuthi abantu abadala bathole i-18 mg osukwini lwabo.

I-ayoni iyinto ebalulekile ye-hemoglobin - ethwala umoya-mpilo emzimbeni. Kuyasiza futhi umzimba wakho ukuguqula amakhalori abe ngamandla.

Kodwa-ke, imbewu yamakhabe iqukethe i-phytate, eyehlisa ukumuncwa kwensimbi futhi yehlise inani lokudla okunempilo.

4. Amafutha “amahle”

Imbewu ye-Watermelon iphinde inikeze umthombo omuhle wazo zombili i-monounsaturated ne-polyunsaturated fatty acids - idlanzana elilodwa elikhulu (ama-4 amagremu) linikela ngama-0.3 no-1.1 amagremu, ngokulandelana.

Ngokwe-American Heart Association, la mafutha awusizo ekuvikeleni ekuhlaselweni yisifo senhliziyo nokushaywa unhlangothi, nokwehlisa amazinga e-cholesterol “embi” egazini.

5. Zinc

Imbewu yekhabe nayo ingumthombo omuhle we-zinc. Banikela ngamaphesenti angama-26 wenani lansuku zonke nge-ounce elilodwa, noma amaphesenti ama-4 e-DV ngedlanzana elilodwa elikhulu (amagremu ama-4).

I-Zinc iyisakhi somzimba esibalulekile, esibalulekile kumasosha omzimba. Kuyadingeka futhi:

• izinhlelo zokugaya nokuzwela komzimba
• ukuvuselelwa kweseli nokuhlukaniswa
• izinzwa zakho zokunambitha nephunga

Kodwa-ke, njengensimbi, ama-phytates anciphisa ukumuncwa kwe-zinc.

Ungawosa kanjani

Ukuthosa imbewu yamakhabe kulula. Setha i-ovini yakho ku-325 ° F bese ufaka imbewu ebhodini lokubhaka. Kufanele kuthathe imizuzu engaba ngu-15 kuphela ukuthi bosa, kepha ungahle uthande ukubashukumisela phakathi ukuze uqinisekise ngisho nokuhlanya.

Ungenza imbewu inambitheke kangcono ngokufaka uwoyela omncanyana kasawoti nosawoti, noma uwafafaze ngesinamoni kanye nothuli oluncane lukashukela. Uma ukhetha ukunambitheka okwengeziwe, ungangeza ijusi likalamula kanye ne-chili powder, noma ngisho nopelepele we-cayenne.

Ukuthatha

Imbewu yekhabe inezinzuzo eziningi zezempilo. Yize amanani amanye amaminerali namavithamini angaphakathi kuwo engabonakala ephansi, kusengcono kakhulu kunezingodo zamazambane nokunye ukudla okulula okungenampilo.

Ukuvuna okuningi okuvunwa yimbewu yekhabe kuncike kakhulu ekutheni udla amangaki. Ngoba zincane, udinga ukuthi udle okumbalwa ukuthola izinzuzo zazo ezinkulu.

Kodwa-ke, uma uqhathanisa inani lazo lokudla okunempilo nokokunye ukudla okulula, imbewu yekhabe iphuma phambili kakhulu.

Indlela Yokusika: Ikhabe