1 - Okumnandi futhi Okuhle Kuwe
Amapheya angumthombo omuhle kakhulu wevithamini C, i-potassium, ne-fiber. Kunezinhlobo eziningana zamapheya atholakalayo. Amapheya angaba omuncu noma athambile futhi anomsoco, ngakho-ke kukhona uhlobo lwepeyari lokuthakazelisa iningi lezinyosi.
Into engcono kakhulu ngamapheya kuyindlela ehambisana nayo - ungabakhonza noma nini isikhathi sosuku nangezindlela eziningi.
2 - Ngaphandle Kokuphuma Kwesandla
Ngicabanga ukuthi lokhu kusobala, kodwa enye indlela yokujabulela i-pear nje ukuyithatha bese uyidla. Amapheya amasha angagcinwa ekamelweni lokushisa izinsuku ezimbalwa, noma ungawagcina esiqandisini sakho. Ngithanda ukugcina amapheya ambalwa esitsheni esikhulu sezithelo, kanye nama-apula nama-orang. Ukugcina leso sitsha sesithelo ku-counter, kunokuba imbiza ye-cookie, kwenza kube lula ukuthi umndeni wami nami ngizobamba okuthile okunempilo uma sidinga ukudla okusheshayo.
3 - Kanye neSikhwama
Khonza izinhlayiya eziphakathi kwe-sandwich yakho oyintandokazi. Noma phakamisa ikhasi elimnandi ngesidlo sakusihlwa esikhundleni sesikhwama sama-chips ama-greasy. Ungase futhi uthenge izinkomishi ezilinganayo zokukhonza eziphakathi kwamapareyi ezidayisiwe ezizobe ziphelele ukupakisha kwasemini.
4 - Ku-Oatmeal yakho
Ama-apula, ama-strawberries, nama-blueberries angase afike engqondweni uma sekuyisikhathi sokukhipha i-oatmeal yakho. Kungani ungafaki izingxenye ezimbalwa zamapheya ukuze ushintshe? Qedela nge-walnuts ezimbalwa, ufafaze isinamoni kanye noshukela olushukela. O, futhi hamba nge-steel cut oatmeal uma ungakwazi, ukuthungwa nokuvutha kuyamangalisa.
5 - Ku-Smoothie
Ama-smoothie avame ukuqala ngebhanana, kodwa ngezinye izikhathi ngiyathanda ukusebenzisa amapheya ema-smoothies ami - i-pectin isisiza ukuvimbela isiphuzo, futhi ngithanda kakhulu ukunambitheka kwamapheya. Futhi, yiqiniso, kukhona konke lokho okunomsoco okuhle okuhamba nabo.
6 - I-Pear Puree
Uma uthanda ama-apulacece, khona-ke ungase uthande i-pear puree ye-pear. It is texture efanayo njengoba apula sauce futhi kulula nje ukwenza. Engeza ukuthinta isinamoni futhi usebenze njengesiphuzo esinempilo noma i-dessert.
7 - Njengengxenye yeSaladi yabaqalayo
Yenza isaladi nge-arugula, i-pear eqoshiwe, i-walnuts ne-gorgonzola ushizi futhi uphezulu nge-vinaigrette elula. Noma zama le saladi lamapheya kanye nemifino. Ukuqala ukudla nge-isaladi njengalokhu kunezela okunomsoco omuhle ngaphandle kwama-calories amaningi - futhi uma ubheka isisindo sakho, ukuqala ngesaladi ephansi-calori kungakugcina ungadli inkambo yakho enkulu kakhulu.
8 - Njengengxenye yeSaladi ye-Entree
Enye indlela yokuzibandakanya ngobuhle bamapheya ukuwakhonza njengengxenye yesaladi lesidlo sakusihlwa. Iningi lalawo wonke isaladi lingakhuthukiswa ngokulinganisa ukudla ngokufaka amaprotheni enempilo enjengezinkukhu, ama-shrimp, noma i-salmon. Okuthandayo kuyinqwaba yemifino enezinwele eziphakathi kwe-salmon, ushizi wezimbuzi kanye utamatisi we-cherry.
9 - Amapheya asemathinini
Amapheya amasha kuphela ahlala ezinsukwini ezimbalwa kodwa amapayipi akheniwe angagcina ezinkampanini zakho izinyanga. Zitholakala ezitsheni ezinkulu, amathini amaphakathi naphakathi nezinkomishi ngabanye. Amapheyheni akheniwe avame ukupakishwa isiraphu, okwenza ubumnandi, kodwa futhi amanye ama-khalori engeziwe avela ushukela owengeziwe . Funda ilebuli ukwazi ukuthi mangaki amakholori owadlayo.
10 - I-Plate and Cheese Plate
Lokhu kulula futhi kunhle - khipha ikhasi futhi usebenze nge shizi kanye nama-crackers kanye nebhodlela lakho lewayini eliyintandokazi. I-Gouda, ushizi oluhlaza okwesibhakabhaka, ne-brie iyamnandi ngamapheya. I-cheese inikeza amaprotheni kanye ne-calcium kanye ne-crackers egcwele okusanhlamvu okunye okudlayo ekudleni kwakho.
11 - Igoliwe
Amapheya aphuziwe anandi futhi anempilo ngoba akudingeki ngempela ushukela owengeziwe noma amafutha amaningi. Kunezinketho ezimbalwa - ungabeka i-pear halves ngqo ku-grill, noma ungasebenzisa isidlo sokubhaka kanye newayini elithile le-flavour. Noma sebenzisa ama-skewers anezikhonkwane nezinhlanzi.
12 - Baked
Yenza amapheya okubhaka njenge-dessert esiphundu futhi enomsoco - aphansi kwamanoni nama-calories - amapheya ama-Bosc nama-Anjou angcono kakhulu ekubhaka.
13 - Ixhunyiwe
Ukubophezela ngamapheya kuyi-dessert yendabuko, ngokuvamile iwayini elibomvu noma elimhlophe. Kodwa noma yikuphi uketshezi oluzokwenza. Ukubophezela ngamapheya kunamafutha aphansi futhi ngokuvamile aphansi kwama-kilojoule, kuye ngokuthi yini osebenza nabo.
14 - Nge Chocolate
I-chocolate yenezela i-decadence ecebile cishe noma yini, futhi, kancane kancane ushokoledi kungenzeka ngempela kube kuhle kuwe. Qinisekisa ukuthi ubukela izingxenye zakho futhi usebenzise nje umsizi omncane we-sauce we-ushokolethi ophakathi kwe-pear or pear tile.
I-15 - Idonswe ku-Caramel
I-Caramel i-gooey futhi i-sweet and yummy kanti ngenkathi idla i-caramel eningi ingakwazi ukuxuba ama-khalori, ngicabanga ukuthi kuyamukeleka ukusebenzisa kancane ukungeza ukunambitheka kwamapheya.
Umthombo
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28. "Umbiko Oyisisekelo: 09252, Amapheya, amaRaw." https://ndb.nal.usda.gov/ndb/foods/show/2326.