Amakholomu Embewu Yemhlanzi Nezidingo Zempilo Yabo
Imbewu yempuphu iyisiphuzo esanelisayo sabathengi abaningi abanempilo abathanda ukudla okunzima. Ubani ongeyithandi imbewu encane? Kodwa kungakhathaliseki ukuthi uyabenza ekhaya noma ukuzithenga esitolo kungenza umehluko emathinini imbewu i-calories kanye ne-ithanga imbewu yokudla.
Ama-calories aseMbewu Yemhlanzi
| Imbewu yePumpkin Seed Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 Ukukhonza (100 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 126 | |
| Ama-calories avela ku-Fat 45 | |
| Ingqikithi yamafutha 5g | 8% |
| I-Fat egcweleyo 1g | 5% |
| I-Polyunsaturated Fat 2.5g | |
| I-Monounsaturated Fat 1.7g | |
| I-sodium 5mg | 0% |
| Potassium 261mg | 7% |
| Ama-carbohydrates 15g | 5% |
| I-Fiber Diet 5g | 20% |
| Amaphrotheni 5g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 5% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Into embi kakhulu ngembewu yamathanga yukuthi kunzima ukudla ukukhonza okulodwa. I-ounce-ounce eyodwa ekhonzayo cishe imbewu engu-85. Ngesikhathi sokugcina ububala imbewu yakho yamathanga ngaphambi kokuwaphonsa emlonyeni wakho? Akunakwenzeka ukuthi noma ubani wenza.
Kodwa ngisho noma udla ngokweqile, usahlinzeka umzimba wakho ngokudla kahle-isikhathi esiningi. Imbewu yehlumela ngaphandle kwamafutha anziwe, ibhotela, usawoti, noma iziphuzo zokudla zihlinzekela ukuthuthukiswa okuhle kokubili kwamafutha e-monounsaturated ne-polyunsaturated (eyaziwa nangokuthi "amafutha enempilo"), aphansi e-sodium, futhi aphezulu kakhulu kumaprotheni, ikakhulukazi ekudleni ukudla okulula.
Imbewu eyodwa yokukhonza ithanga inikeza amagremu angu-15 e-carbohydrate, kodwa kuphela amagremu ayishumi ama- carbs net . Zibuye ziwumthombo omuhle we-magnesium, i-phosphorus, ne-zinc, ngokwe-USDA.
Izinzuzo zezempilo zeMhlanzi Imbewu
Into engcono kakhulu ngembewu ye-ithanga ingumthamo we -fiber ewuthandayo owutholayo uma uwadla.
Ukudla i-fiber kukusiza ukuba unqande izifiso ezingalawuleki yilambe futhi udle ngokulinganisela usuku lonke. Uma uzama ukufinyelela noma ukugcina isisindo esinempilo, i-fiber ngumngane wakho.
Kodwa akuzona zonke izinhlobo zemifino ezihlinzeka ngezinzuzo ezifanayo. Uma uthenga imbewu ehlungwe noma ehlanganisiwe, cishe uthola isilinganiso esengeziwe samafutha ne-sodium.
Isibonelo, imikhiqizo ethandwayo yamaphakethe we-pumpkin imbewu owabona esitolo samaswidi anganikeza ama-gramu angu-3 amafutha kanye nokwenza ama-815 milligram we-sodium ngayinye i-ounce ekhonzayo.
Futhi kuthiwani uma wenza imbewu yakho yamathanga ekhaya? Izindlela zokupheka eziningi zidinga ukuthi ugobe imbewu ngamafutha noma ibhotela bese ufafaza usawoti phezulu. Lezi izinombolo oyidingayo ukwengeza (ukuze uthole iresiphi egcwele) uma usebenzisa izindlela zokugcoba ezijwayelekile.
- Uma ugosa imbewu ngesipuni esisodwa sebhotela, engeza ama-calories angu-102, ama-gramu angu-12 amafutha, amagremu angu-7 amafutha agcwele futhi ama-milligram angu-2 we-sodium.
- Uma ugosa imbewu ku- isipuni esisodwa samafutha omnqumo wengeza ama-calories angu-119, ama-gramu angu-14 amafutha, ama-1.9 amagremu amafutha aphelele (kodwa ama-gramu ayi-10 amafutha e-monounsaturated nama-1.4 amagremu amafutha we-polyunsaturated) ne-sodium ye-zero.
- Uma ufafaza isipuni esisodwa sosawoti kwi-batch yakho enkulu yezinhlamvu eziyosiwe, engeza ama-2325 milligrams we-sodium ekudlaleni yonke iresiphi bese uhlukanisa leyo mali ngenani lezinsizakalo ukuze uthole ukuthi uyodla kangakanani i-sodium.
Indlela Yokuqothula Imbewu Yezimpuphu
Ukubilisa imbewu ye-ithanga kulula. Vele ulandele lezi zinyathelo.
- Ngemuva kokuthi ususe imbewu ehlathini, hlambulula kahle futhi ususe noma yikuphi okuphambene nezintambo ezimanzi ezithintekayo.
- Bayibeke esitsheni bese wengeza amafutha noma izikhathi zokudla uma uthanda. Usawoti yi-seasoning ethandwa kakhulu, kodwa ungazama futhi i-paprika, i-powder, i-parmesan noma i-Indian spices. Abanye abantu bakhetha ukunambitheka okumnandi bese bangezela ushukela, ushukela obomvu noma isinamoni.
- Sakaza imbewu enqabeni encane ekhondweni elikhulu lekhukhi.
- Beka kuhhavini elingu-300-degree elisengaphambili ngaphambi kwemizuzu engaba ngu-30.
- Vumela imbewu yakho yamathanga ukuthi iphuze kancane ngaphambi kokumba.
Lapho imbewu yakho yezinhlanzi igosiwe futhi igwetshiwe, zifake emgodini ongeyena moya kanye nesitolo ekamelweni lokushisa.
Izindlela Ezempilo Zokusebenzisa Imbewu Yempumpu
Yiqiniso, ungakwazi ukuthatha imbewu encane yamathambo ukuze uyidle nganoma isiphi isikhathi.
Noma, uzozilawula izingxenye kangcono uma ungazondli ziqonde ngqo kusuka esitsheni esikhulu. Esikhundleni salokho, ulinganisa amathisipuni ambalwa kusuka embizeni noma ebhubhu bese uwafaka esitsheni.
Imbewu yempuphu yenza ne-topping enkulu yezisobho nama-saladi. Uma uthanda ukwenza i-wraps enempilo, ungaphinda uphonsa abambalwa ekugobozeni kwe-turkey nge-hummus ngesidlo esiphundu, esiyinkimbinkimbi. Uma uthanda amaqanda ekuseni, ungawafafaza phezu kwamaqanda aqhathanisiwe noma othosiwe.