Iyini Imvubelo Enomsoco, Ngempela?

-Delile

• Iyini imvubelo yesondlo?
• Nakhu okwengeziwe ngalezo zinzuzo zezempilo
• Ungadla kanjani imvubelo enomsoco
• "I-Cheesy" Ichickpeas eyosiwe
• "Cheesy" Kale Chips
• Buyekeza kwe-

Ubonile imvubelo yokudla okunempilo ifafazwa kumasaladi nemifino egosiwe, futhi kungenzeka ukuthi uke wezwa izazi zokudla zikutshela ukuthi ukwenze njalo ukwengeza emapuletini akho, kodwa yini ngempela kuyinto imvubelo enomsoco-futhi yiziphi izinzuzo zezempilo ezinikezayo? Lapha, uJennie Miremadi, MS, isazi sokuhlanganisa kanye nesisebenzi se-EFT, ukhanyisa lokhu kudla okuphezulu, noma kufanele uthi, i-super flake?

Iyini imvubelo yesondlo?

Okuvame ukubizwa ngokuthi "nooch," kuyindlela engasebenzi ye-yeast (i-saccharomyces cervisae strain, ukucacisa), futhi i-Miremadi ithi itshalwe ngokunye ukudla, njengomoba kanye ne-beet molasses, bese icutshungulwa (ukuvuna, ukugeza, ukugcoba, okomile) ukuyithola emazingeni okulungele ukudliwa. Okumangazayo ukuthi ayinawo ushukela noma ukunambitheka okumnandi, ngaphandle kokuvela kokudla okunoshukela owenzeka ngokwemvelo. Eqinisweni, kuphambene impela. “Imvubelo ewumsoco inokunambitheka okucebile, okunomsoco, okufana noshizi okungathuthukisa ukunambitheka kwezitsha eziningi ze-vegan,” kusho uMremadi. Futhi ngenxa yokuthi iza ngama-flakes aphuzi noma i-powder, kulula kakhulu "ukuthela uthuli" ekudleni ukuze ukhahlele ukunambitheka kwakho-kanye nezinzuzo zezempilo-zikhuphukele phezulu. '

Nakhu okwengeziwe ngalezo zinzuzo zezempilo

Imvubelo yokudla okunomsoco ngokuvamile iqiniswa ngamavithamini B, okuhlanganisa i-thiamin, i-riboflavin, i-niacin, i-vitamin B6 ne-B12, kusho i-Miremadi, konke okusiza ukuguqula ukudla kube uphethiloli ukuze udlule usuku uzizwa unamandla. I-vitamin B12 ibaluleke kakhulu kuma-vegans kanye nemifino. "Bangaba nobunzima bokuthola inani elanele levithamini ekudleni kwabo ngoba ngokwemvelo ikhona emikhiqizweni yezilwane efana nenhlanzi, inyama yenkomo, isibindi, nemikhiqizo yobisi, kepha ngokuvamile ayitholakali ngokwemvelo ekudleni kwezitshalo," uyanezela. I-National Institutes of Health incoma i-2.4 mcg ye-B12 ngosuku, ngakho-ke ukufafaza izipuni ezimbili nje zemvubelo yokudla okunempilo kumifino egosiwe kuyindlela elula yokuhlangabezana nobuncane bakho bansuku zonke.

Ibhonasi: I-Miremadi ithi imvubelo yokudla okunempilo ingumthombo omuhle we-selenium ne-zinc, okusiza ukuqinisa amandla omzimba, futhi ngamagremu amathathu e-fibre namagremu ayisikhombisa weprotheyini kuzipuni ezimbili zamapuni, akuwona umqondo omubi ukuyengeza ngemuva kokuzivocavoca. isidlo sokululama. (Bheka lawa ma-Snack Post-Workout ayizintandokazi avela kubaqeqeshi.)

Ungadla kanjani imvubelo enomsoco

Ngenxa yokunambitheka kwayo okunoshukela, imvubelo yokudla okunempilo iyindawo enkulu engeyona eyobisi yalabo abangakwazi noma abangakhethi ukungaludli ubisi, kusho uMiremadi. “Kuyindlela elula yokuphindaphinda ukunambitheka kukashizi okunganambitheki kahle okuyinkohliso,” usho kanje. Udinga ukukhuthazwa okuthile? "Fafaza ku-popcorn, noma esikhundleni se-Parmesan, yisebenzise ku-pesto sauce," uphakamisa. (Zama noma iyiphi yalezi zindlela zokupheka eziyi-12 ze-Healthy Pesto ezingabandakanyi i-Pasta ukuze uqalise.)

Uma nje ufuna ukuzama lo mkhuba wokudla futhi ungakubekezeleli ubisi, u-Miremadi uthi ungaxuba okunye enkomishini yeyogathi yesiGreek (izilwane ezifuywayo zingasebenzisa iyogathi kakhukhunathi engaswidi) ukuze uthole inhlanganisela enentshisekelo yokunambitheka okunambitheka okumnandi. Futhi ngoba imifino ayinayo i-vithamini B12, uphakamisa ukuyifaka ekudleni, ezinhlangothini, nasezintweni zokudla okulula ukuze uthole ukuluma okulinganisela kahle. Ungakwazi futhi ukupompa ama-popcorn akho ngokufafaza imvubelo enomsoco-uphonsa nje ngamafutha omnqumo nosawoti, futhi, noma uguqule i-broccoli egazingiwe ibe yisitsha esiseceleni esithosiwe ngokufaka i-veggie ngemvubelo enomsoco ngaphambi kokubhaka.

Ukuze uthole isiphuzo esihlwabusayo, zama le recipe ye "Cheesy" Chickpeas Egazisiwe

"I-Cheesy" Ichickpeas eyosiwe

Izithako:

1 16-oz. ama-chickpeas angakwazi

1 isipuni Amafutha e-Olive

1/3 indebe yemvubelo yokudla okunempilo

1 ithisipuni ebhema i-paprika

Imikhombandlela:

1. Shisisa ihhavini ibe ngu-400 degrees F.

2. Geza uphinde ugeze izinkukhu bese uyomisa ngethawula lephepha.

3. Gcoba uphizi namafutha omnqumo, imvubelo enomsoco, ne-paprika ebhenyiwe.

4. Bhaka imizuzu engu-30-40 kuze kube nsundu futhi ube nsundu osagolide. Fafaza ngosawoti bese uvumela ukupholisa. Jabulela!

Ungakwazi futhi ukufaka ama-chickpeas we-kale eqoshiwe ku-recipe ka-Miremadi "Cheesy" Kale Chips.

"Cheesy" Kale Chips

Izithako:

1/2 indebe ye-cashews eluhlaza efakwe amahora angu-4, bese ikhishwa

4 izinkomishi kale, oqoshiwe

1/4 indebe imvubelo yokudla okunempilo

2 tbsp. kakhukhunathi noma amafutha omnqumo

Ncinza i-Himalayan noma usawoti olwandle

Gcoba i-cayenne pepper

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-275 degrees F. Faka i-kale esitsheni sokuxuba namafutha omnqumo noma kakhukhunathi bese usebenzisa izandla ukumboza i-kale ngamafutha.

2. Faka ama-cashews ocwilisiwe, imvubelo enomsoco, usawoti kanye nopelepele we-cayenne ku-blender noma i-processor yokudla bese ushaya ingxube egayiwe kahle.

3. Faka ingxube ye-cashew ku-kale bese usebenzisa izandla ukumboza i-kale, uqiniseke ukuthi wonke amaqabunga amboziwe.

4. Faka i-kale ebhodini lokubhaka bese ubhaka imizuzu engu-10-15. Sebenzisa i-spatula ukuze uphonsa amaqabunga ama-kale bese ubhaka eminye imizuzu engu-7-15, noma kuze kube yilapho ama-kale chips e-crispy futhi ansundu kancane. Khipha kuhhavini bese uvumela ukuba kuphole ngaphambi kokudla.

Buyekeza kwe-