I-Moringa: Iqiniso le-Superfood noma Inganekwane?

-Delile

• Izinzuzo zezempilo zemoringa
• Ama-pods kaMoringa
• Shrimp curry nama-moringa pods
• Moringa, inhlanzi, nesobho semifino
• UMoringa uyahamba
• Amahlamvu kaMoringa ngobisi lukakhukhunathi
• Moringa omelet
• Uvivinywe Kahle: Amafutha kaMoringa neCastor

Kale, goji amajikijolo, izimila zasolwandle, ama-walnuts. Ucabanga ukuthi wazi konke okubizwa ngokuthi yi-superfoods? Kunengane entsha edolobheni: moringa.

IMoringa oleifera iyisihlahla esiya ezingxenyeni ezithile ze-India, Pakistan, Bangladesh, nase-Afghanistan, kanti futhi iyalinywa nase-Central America nasezingxenyeni ezithile ze-Afrika.Kwesinye isikhathi sibizwa ngokuthi isihlahla sesigubhu ngenxa yesimo semidumba yaso ende yembewu. Izihlahla zaseMoringa zikhula ngokushesha futhi azidingi amanzi amaningi, okwenza kube lula ukuzilimela.

Cishe zonke izingxenye zazo ziyadliwa - amaqabunga, izimpande, izimbotshana zembewu ezingavuthiwe, izimbali nembewu. Uwoyela ochotshoziwe ovela ezimbewini, obizwa nge-ben oil, ungasetshenziswa ekuphekeni nasesikhumbeni nasezinweleni. Lapho uwoyela ukhishiwe, izikebhe zembewu zingasetshenziselwa inqubo yokuhlanza amanzi ebizwa nge-flocculation. Ezinye izingxenye ezidliwayo zesihlahla zingavunwa kungakapheli unyaka wokuqala wokutshala ukusika. UMoringa ungumthombo obalulekile wokudla okunomsoco nokuhweba emazweni lapho kungatshalwa khona. I-National Academy of Sciences ibiza imoringa ngokuthi "i-cornucopia ephilayo" futhi "mhlawumbe nesitshalo esiyigugu kakhulu esingathuthukisiwe."

Izinzuzo zezempilo zemoringa

Ukubuyekezwa okuningana kwezifundo - kufaka phakathi okunye - kuye kwancoma ukudumisa okuningi, kubalula i-antiulcer, antioxidant, antihypertensive, kanye ne-analgesic properties. Abaphenyi bathi izingxenye zamaqabunga - okungukuthi, ama-polyphenols, ama-flavonoid, ama-glucosinolates, nama-alkaloid - anemiphumela yokuvikela enhliziyweni, esibindini, emaphashini, ezinso nakumadoda, kumasende.

Ukukhuluma ngokudla okunempilo, i-has has almost 2 gram of protein, futhi futhi ingumthombo omuhle wamavithamini A no-C.

Ngenkathi i-moringa ingajwayelekile ezitolo ezinkulu zase-U.S., Ungavame ukuthola amaqabunga nemidumba ezitolo zokudla ezikhethekile ezifana nezimakethe zasePhilippines, zaseNdiya, nezinye zase-Asia. Uma kungenjalo, angaba izindawo ezinhle ongazi-oda kuzo.

Manje okudingayo izindlela ezimbalwa zokupheka ezinhle.

Ama-pods kaMoringa

Izindumba zezihlahla ezinde ezimise okomgqomo zidliwa kakhulu uma ziluhlaza futhi zintsha. Ngenkathi ukuthungwa kwabo kufana nobhontshisi obuluhlaza, kuthiwa banambitha kakhulu njenge-asparagus. Ungabapheka bephelele, kepha ubude babo benza kube nzima ukubaphatha ezimbizeni ezincane. Uma kunesidingo, usike usayizi kabhontshisi oluhlaza okotshani, noma uwusike ngokuya phambili ube yiziqu ezifana ne-okra elisikiwe.

Shrimp curry nama-moringa pods

Le iresiphi emnandi ye-shrimp ne-moringa curry futhi ikuvumela ukuthi uthokozele izinzuzo eziningi zezempilo ze-turmeric, nokwehlisa ushukela wegazi. Phaka leli layisi elibomvu ukuze usebenzise i-fiber eyengeziwe enikezwa okusanhlamvu.

Thola iresiphi!

Moringa, inhlanzi, nesobho semifino

Ayisindi njenge-curry, lesi sobho se-eclectic asibonisi i-moringa nje kuphela, kodwa isikwashi, ithanga, okra, isitshalo seqanda, inhlanzi, nokuningi! Ilungele ubusuku obungajwayelekile ku.

Thola iresiphi!

UMoringa uyahamba

Amaqabunga ayingxenye edliwa kakhulu yemoringa. Zikhula ngokushesha, ngakho-ke zingavunwa njalo. Ungazisebenzisa kunoma yisiphi isidlo esidinga isipinashi, kufaka phakathi okuluhlaza kumasaladi noma kumas sandwich.

Amahlamvu kaMoringa ngobisi lukakhukhunathi

Lokhu kusebenza kahle njengenkambo yokuqala. Ukuwenza umcimbi omkhulu, engeza ishumi nambili elihlutshiwe neliphethwe yizimfanzi bese ubila uze uphekwe ngokuphelele (azoba pinki kulo lonke) ngaphambi kokungeza amaqabunga e-moringa.

Thola iresiphi!

Moringa omelet

Le iresiphi ethile engahlelekile iyisikhumbuzo sokuthi ungajabulela amaqabunga e-moringa nganoma iyiphi indlela oyifunayo! Bangeze ku-quiche, frittata, noma ushintshe le recipe yesipinashi kanye ne-artichoke dip. Ukufaka isipinashi, gcoba ngobumnene izinkomishi ezi-3 zamaqabunga e-moringa, bese ukhipha kahle umswakama.

Thola iresiphi!

Uvivinywe Kahle: Amafutha kaMoringa neCastor