I-Chufa: iyini, yenzelwa ini nokuthi ingalungiswa kanjani

-Delile

• Izinzuzo zezempilo ze-chufa
• Imininingwane yezempilo
• Ukupheka nge-chufa
• 1. Isaladi nge-chufa
• 2. I-yogurt ene-chufa nezithelo

IChufa iyisigaxa esincane, esifana kakhulu namantshontsho, sinokunambitheka okumnandi, okuletha izinzuzo zezempilo ngenxa yokwakheka kokudla okunempilo, okunezintambo eziningi, ama-antioxidants namaminerali, njenge-zinc, i-potassium ne-calcium futhi akuna-gluten.

Lokhu kudla kungadliwa kungaphekiwe noma kuphekiwe, njenge isidlo, noma ekulungiseleleni izitsha ezahlukahlukene, ezingangezelwa kumasaladi nama yogathi, isibonelo.

Izinzuzo zezempilo ze-chufa

Ngenxa yokwakheka kwayo, i-chufa ingukudla okunezinzuzo ezilandelayo:

• Kufaka isandla ekusebenzeni kahle kwamathumbu futhi kusiza ukuvimbela ukuqunjelwa, ngenxa yokwakheka kwayo okunothile ngemicu engancibiliki;
• Kuvimbela ukuguga ngaphambi kwesikhathi, ngenxa yokuba khona kwama-antioxidants;
• Kunikela ekuvikeleni umdlavuza, futhi ngenxa yokuba khona kwama-antioxidants;
• Isiza ukunciphisa amazinga kashukela egazini, ngenxa yokuqukethwe okuphezulu kwe-fiber okunomthelela ekumungeni ushukela emathunjini ukuthi kwenzeke kancane. Ngaphezu kwalokho, i-chufa iqukethe ne-amino acid ebizwa nge-arginine, enikela ekwandeni kokukhiqizwa kwe-insulin ngumzimba, okusiza ukulawula amazinga kashukela egazini;
• Ivimbela ukuvela kwezifo zenhliziyo nemithambo yegazi, ngenxa yokuba khona kwamafutha e-monounsaturated adala ukwehla kwe-cholesterol embi (LDL), futhi afaka isandla ekwandeni kwe-cholesterol enhle (HDL). Ngaphezu kwalokho, ukuba khona kwe-arginine ku-chufa kuholela ekwandeni kwe-nitric acid, nokuyinto edala ukuphefumula, kunciphise umfutho wegazi, okuyisici esiyingozi esihambisana nezifo zenhliziyo.

Yize i-chufa iletha izinzuzo ezinkulu zezempilo, kubalulekile ukuthi ukusetshenziswa kwayo kufakwe ekudleni okulinganiselayo futhi kuhlotshaniswe nendlela yokuphila enempilo, ngomkhuba ojwayelekile wokuzivocavoca umzimba.

Imininingwane yezempilo

Ithebula elilandelayo libonisa inani lokudla okunempilo elihambelana no-100 g we-chufa:

Ukupheka nge-chufa

I-Chufa ingasetshenziswa njenge- isidlo, noma engezwe kumasaladi noma kumayogathi. Okulandelayo ezinye izindlela zokupheka ezingalungiswa kalula:

1. Isaladi nge-chufa

Izithako

• 150 g wenkukhu eyosiwe;
• Apple i-apula eliphakathi lisikwe laba izingcezu ezincanyana;
• 1 isanqante egayiwe;
• 1/3 indebe ye-chufa egosiwe kuhhavini;
• Onion anyanisi wendebe;
• Amahlamvu ka ulethisi;
• Utamatisi we-Cherry;
• 2 wezipuni zamanzi;
• Izipuni eziyi-4 (ze-dessert) zeviniga;
• ½ isipuni (se-dessert) kasawoti;
• ¼ inkomishi yamafutha omnqumo.

Imodi yokulungiselela

Ukulungisa usoso, shaya i-chufa, izipuni ezi-2 zika-anyanisi, amanzi, usawoti kanye neviniga ku-blender, kancane kancane ungeze uwoyela omnqumo.

Esitsheni esihlukile, beka amahlamvu ka ulethisi, lonke u-anyanisi kanye ne-½ inkomishi yesosi. Govuza konke bese ufaka utamatisi osikiwe osikiwe uhhafu kanye nezingcezu zama-apula, ugcobe nalo lonke usoso. Ungangeza izingcezu ze-chufa ngaphezulu.

2. I-yogurt ene-chufa nezithelo

Izithako

• 1 iyogathi;
• 1/3 indebe ye-chufa;
• Ama-strawberry ama-4;
• Isipuni esingu-1 sembewu ye-chia;
• 1 ubhanana.

Imodi yokulungiselela

Ukulungisa iyogathi, vele usike izithelo uhlanganise zonke izithako. Izithelo ezingezwe ku-yogurt zingahluka ngokuya ngohlobo lomuntu aluthandayo