Amantongomane amaningi awakulungele, kodwa ama-walnuts angomunye wamantongomane anomsoco kakhulu. Ama-walnuts ayimithombo enhle kakhulu yamaprotheni asekelwe ezitshalweni, ama-fibre, amavithamini, amaminerali kanye nama-acidi e-omega-3 ama-acids abalulekile. Ziyingxenye enhle yokudla okunempilo-futhi kungase kube kuhle ebuchosheni bakho . Ama-walnuts abuyele kahle uma usadla-nakuba aphezulu kakhulu kilojoule, azokusiza ukuba uhlale ugcwele, nje ubuke lezo zingxenye zesilinganiso.
Uma usuvele ungumlandeli wama-walnuts, uyazi ukuthi zizwakala kahle kangakanani nokuthi zingaphansi kangakanani. Uma ungazange udle ama-walnuts (noma ungawadli isikhashana), khona-ke awukwazi ukuthi ulahlekelwe yini. Hamba uthenge isikhwama namuhla bese uzama ezinye zazo zikhonza iziphakamiso.
# 1 ama-walnuts agwetshiwe
Ukugcoba ukugcoba kwandisa ukunambitheka, futhi kulula ukwenza futhi kudingeke ukuthi usebenzise imizuzu embalwa edinga. Yidla ama-walnuts agwetshiwe njenge-snack noma uwafake ezingxenyeni ezingezansi nama-saladi.
# 2 i-Walnut Pesto
I-Pesto ivame ukwenza nge-basil fresh, amafutha omnqumo, i-garlic, i-Parmesan ushizi nama-pine nuts, kodwa ama-walnuts asebenza kahle endaweni yamantongomane. Enye i-twist ezithakazelisayo isebenzisa imifino ehlukile esikhundleni se-basil.
# 3 Khonza ama-walnuts namazambane ama-sweet
Ukunambitheka kwe-nutty ama-walnuts kuyahamba kahle ngamazambane futhi kokubili ukudla kunomsoco wezakhi, ngakho-ke zihlanganisa zibe nesidlo esiphezulu esinempilo.
# 4 Hlanganisa ama-Walnuts With Pears
Ama-sweet pears amnandi ahambisana kahle nama-walnuts amaqabunga.
Kungaba okulula njengokukhonza ikhasi elilintiwe nge-bhotela yamakhemikhi eyenziwe ngokwabo noma ukufaka ikhasi eliboshiwe nge-walumbut crumbled.
# 5 ama-walnuts emgqeni wesinkwa
Isinkwa se-Nut ingenye yezintandokazi zami zokubhaka. Ungathatha kunanoma yikuphi isinkwa se nut futhi usebenzise ama-walnuts endaweni (noma ngaphezu) ama-pecans noma ama-alimondi.
Nazi izindlela eziyisikhombisa zokupheka ezinama-walnuts .
Isitoreji
Ama-walnuts azohlala isikhathi eside uma ubakhathalela kahle. Gcina iziqandisini uma uzozisebenzisa emasontweni ambalwa, kodwa uma ungazitholi inyanga noma ngaphezulu, zigcine efrijini. Futhi, uwagcine esitsheni esingenalutho, ngakho-ke abathinti amaphunga avela kwezinye ukudla efrijini lakho.
Ulwazi Lokudla
I-ounce yama-walnuts (okungaba ngamaminithi angu-14) aqukethe ama-2.5 amagremu ama-fatty acids, ama-2.6 amagremu ama-omega-3, ama-5.9 milligrams amavithamini E, ama-micrograms angu-1,4 ne-magnesium angu-45. Kanye ama-walnuts ayenama-4.3 amagremu amaprotheni, ama-1,9 amagremu fiber, nama-khalori angu-185.
Umthombo:
> I-United States UMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo.