Amazambane ama-sweet are full of good nutrition, kuhlanganise amaningi amavithamini, amaminerali, ama-fiber kanye nama-antioxidants anenzuzo. I-vitamin A ne-beta-carotene iphezulu kakhulu. Ngaphezu kwalokho banezinhlobo eziningi ze-calcium, i-potassium, i-lutein ne-Vitamin C. Amazambane amazambane anika futhi inani eliningi le- fiber yokudla, futhi amazambane amahle amancane aphakathi anama-khalori angaba ngu-100.
Amazambane amazambane ashibhile, atholakala kalula kunoma yisiphi isitolo esitolo futhi agcina kahle endaweni epholile. Okuhamba phambili kunabo bonke abanokuhlanganiswa okuphelele kwama-flavour amnandi namnandi futhi kulula ukulungiselela, awudingi ngisho nokudinga izindlela zokupheka. Lapha, isibonelo, zindlela ezinhlanu zokupheka nokukhonza amazambane amazambane.
1 - Amazambane ama-Sweet Baked
Amazambane abhakabhaka abhakabhakeni kakhulu kakhulu izinto ezilula ukuzenza. Konke okudingeka ukwenze ukuwageza, ukubhoboza izikhumba ngemfoloko, bese ufaka amazambane kuhhavini eliye lalinganiselwa ku-400 degrees Fahrenheit. Bayike cishe imizuzu engaba ngu-45 noma inyama ibe yethenda.
Uma ufushane ngesikhathi, ungakwazi 'ukubhaka' amazambane akho ku-microwave. Ijacket ayinayo inhlanhla efanayo yamazambane amazambane abhakabhakeni, kodwa injengomnandi. Isikhathi sokupheka siyahlukahluka ngokusekelwe kwamandla amancane we-microwave, ubukhulu bamazambane, nokuthi mangaphi ukupheka. Kungathatha amaminithi angu-8, kodwa qala ukuhlola ngemva kwemizuzu engu-5 noma ngaphezulu.
2 - Amazambane amazambane abomvu
Amazambane amazambane ahlambulukile enza i-dish side enhle ngaleyo mbala enhle ye-orange. Kulula ukwenza futhi uma ungenza amazambane avamile , bese usuvele ukwazi ukwenza amazambane aphuziziwe, kodwa esikhundleni sokuba ubisi nebhotela, zama umhluzi omncane wemifino nokuthinta isinamoni. Uma uthanda into encane encane, ungangeza kancane isiraphu yama-maple noma ama-molasses, ukunambitha.
3 - ama-sweet potato amafries
Yum! Amafutha amazambane ama-sweet potato ama-fries angcono kakhulu amafriji aseFrance futhi uzobabona njalo kumamenyu. Iningi lamafamu amazambane omnandi owaluthola ekudleni afakwa ngokujulile, kodwa kulula ukwenza ekhaya.
Hlanganisa amazambane amaqanda amancane bese uwafaka ukuze uqoqe ubukhulu befriji ejwayelekile yaseFrance, okungaba ngu-1/4 ububanzi. Beka amafriyi esitsheni esikhulu bese uwaphonsa ngomnqumo omncane noma amafutha e-canola, okwanele ukuwagqoka kancane. Faka iphepha lesikhumba esikhwameni sokubhaka (noma faka ishidi nge-non-stick spray) uphinde usakaze amafriji ngokucophelela ephepheni. Bayike ngamasentimitha ama-450 Fahrenheit cishe imizuzu engama-20, noma baze baphumele ngaphandle nangethenda ngaphakathi.
4 - KuVeggie Burrito
I-flavour of sweet potatoes ixhuma kahle ngemifino kanye nommbila ngakho nansi umqondo olula futhi othakazelisayo we-veggie burrito. Qala nge-sweet potato ephekwe. Sika sibe izingcezu ezincane zokuluma. Ukushisa ubhontshisi obumnyama obunqotshwe noma ubhontshisi we-pinto nendebe noma ummbila omnandi.
Beka inani elincane lesithako ngasinye phakathi kwe-tortilla bese wengeza noma yiziphi izinto ezithandayo ezifana nesoso esishisayo, i-salsa, i-pepper, anyanisi, ulethisi noma ushizi we-shredded. Gcwalisa ama-burritos akho futhi ujabulele.
Uma uyidla-inyama, ungakwazi ukwengeza inkukhu ephekiwe, inyama yenkomo, ingulube, noma ama-shrips ambalwa okuphekwe ukuze uthole ukudla okunomsoco futhi okumnandi.
5 - Amazambane ama-Sweet Potatoes
Ngesikhathi esilandelayo lapho ushisa umlilo ukuze upheke i-steak, inhlanzi noma inkukhu, qhubeka wenze amazambane ama-sweet as a dish side. Qala ngokukhipha amazambane amaqanda aluhlaza ube ngamadaka (njengama-fries e-steak) bese uwafaka esitsheni. Isizini ngosawoti kanye nopelepele bese uwabeka phezu kwe-grate, phezu kokushisa okuqondile emaminithini amathathu ohlangothini ngalunye, noma nje eside ngokwanele ukuthola amanye amamaki okugaya.
Hambisa amaswidi ngaphandle kokushisa okuqondile bese uwaphelisa ukupheka. Kufanele kuthathe cishe isigamu sehora. Qinisekisa ukuthi uzowaphendulela ngokuphindaphindiwe kabili noma kabili.
Izwi kusuka
Amazambane ama-sweet alayishwa amavithamini, amaminerali, ama-fiber, nama- antioxidants . Abuye aphezulu kakhulu kilojoule ukuze akwazi ukukhonza njengendwangu ehlangene neprotheyini yakho oyintandokazi.
> Umthombo:
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