Ngosizo lwe-Pot Pot, ukupheka okunempilo kulula kunanini ngaphambili. Inhloso eminingi futhi ngokushesha ngokusheshayo, lokhu okupheka komshini wokuphehla kagesi nakho kwenza njengompheki welayisi, umpheki ophuzayo, nomenzi we-yogurt. Nakhu ukubuka ukudla okuyisikhombisa okuhle okulungiselelwa ku-Potential yakho namuhla:
1 - Ubhontshisi namaLenti
Eyaziwa nangokuthi ama-pulses, ukudla okuphezulu-fiber njengama-ubhontshisi, ama-peas, ama-chickpeas, nama-lentil enye yezindlela ezihlakaniphile kakhulu zokudla okunempilo. Futhi nge-Pot Pot, kulula ukulungisa amapulse omisiwe (okunye okungekho okuphansi, okwehla-sodium okuhlukahlukene).
Ngenkathi izindlela zokupheka zendabuko zidinga ukuba ugobe izimpukane zakho ezomile ngobusuku bonke, ungakwazi ukunciphisa isikhathi sokugcoba (futhi uvame ukuwuqeda ngaso sonke isikhathi) uma uzipheka ku-Pot Pot.
Egcwele izakhi, ukudla okunjengama-ubhontshisi kanye namalenti ukwenza okunye okumnandi kuma-saladi, isobho, izitsha zelayisi kanye nezinye izitsha eziningi. Funa izindlela zokupheka ezifana ne-chickpea curry, ubhontshisi omhlophe obhontshisi, ubhontshisi kanye nelayisi, kanye nesilwane esingenayo inyama.
Ukucwaninga kubonisa ukuthi ukwandisa ukungenisa kwakho kwamapulisi kungasiza ukwehlisa i-cholesterol yakho, kwandise impilo yakho yezempilo, futhi kukhuthaze nokulahleka kwesisindo .
2 - Steel-Cut Oatmeal
Nakuba ama-oats-cut-cut ngokuvamile athatha cishe ihora lesishiyagalolunye ukupheka ku-stovetop, i-Pot Pot ingawuthola umsebenzi emaminithini ambalwa ngaphandle kokudinga njalo.
Omunye umthombo ophezulu we-fiber, oats uyaziwa ukugcina i-cholesterol isheke. Ngaphezu kwalokho, umbiko oshicilelwe kumaNutrients ngo-2015 ukhombisa ukuthi ama-oats angasiza ekuthuthukiseni ukulawulwa ushukela egazini futhi, nokusiza, ekulawuleni isifo sikashukela.
Ukuze wenze ama-ovenme-steel cut-cut amabili, uhlanganise 1/2 indebe ye-oat-cut cut kanye nezinkomishi eziyi-1/4 zamanzi abandayo ku-Pot Pot. Qiniseka ukuthi ama-oats ahlanganiswe emanzini. Ukulondeka isembozo, khetha Ibhukwana, bese upheka esimweni esiphakeme sokucindezela imizuzu engu-10. Sebenzisa ukukhululwa kwemvelo ngamaminithi angu-12, bese ukhulula noma yikuphi ukucindezela okusele. Vula isembozo ngokucophelela.
Ukugoqa okuqukethwe komsoco we-oats akho, zama ukungeza amantongomane namaprotheni aphethwe ngamaprotheni, izinongo ezinjengeSinnam, noma izithelo ezintsha ezigcwele antioxidant .
3 - I-yogurt
I-sidekick enhle kakhulu ku-oats-cut-cut, i-yogurt eyenziwe ngokwenzayo i-snap uma i-Pot Instant yakho inomsebenzi wokwenza i-yogurt. Ungenza ngisho ne-yogurt enama-Greek-style alula kakhulu ngokusebenzisa i-cheesecloth njenge-strainer.
Enye yezindlela ezinempilo kakhulu yokwandisa ukusetshenziswa kwe-calcium yakho, ukudla i-yogurt njalo kungasiza ukugcina amathambo akho aqine njengoba ukhula. Ngempela, isifundo esashicilelwe e- Osteoporosis International ngo-2017 sathola ukuthi ukudla okuphezulu kwegaghu kwakuhlobene nokuxhuma kwamathambo amakhulu nokusebenza kangcono kubantu abadala.
I-yogurt nayo igcwele ama-probiotics, uhlobo lwebhaktheriya ezuzisayo olutholakala ekuvuseleleni amasosha omzimba, ukuthuthukisa impilo yokugaya, nokulwa nokuvuvukala.
4 - Hummus
Uma ufuna isiphuzo esinomsoco eshibhile, zama ukubhoboza i-hummus yakho ku-Pot Pot. Ukucwiliswa okuphelele kwezimvini noma i-edamame, i-hummus iqukethe ama-chickpeas aphethwe yi-fiber, amafutha omnqumo enenhliziyo, kanye ne-garlic eningi (umuthi otholakala ukuziqhenya ngezinzuzo eziningi zempilo).
Ungasebenzisa futhi i-hummus njenge-sandwich ekusakazeni, ukugqoka isaladi, noma ukufaka imayonnaise ekudleni okunjenge-saladi yenkukhu kanye namaqanda alahlekile.
5 - amazambane amnandi
Ngezinye izikhathi kuthiwa "i-starch super," amazambane amazambane anika izakhi eziyigugu njengevithamini C, i- vitamin B6 , i-beta-carotene, i-potassium, ne-magnesium.
Engeza 1 indebe yamanzi abandayo ku-Pot Enough bese ubeka amazambane amnandi (ehlutshiwe noma engavunyelwe) emgqonyeni we-steam. Qinisekisa isembozo. Ngaphansi kwesimiso esiphezulu sokucindezela, pheka amazambane imizuzu engu-15 (engeza imizuzu emibili kuya kwezingu-3 uma amazambane ekhulu). Lapho isikhathi sokupheka sesiphelile, sebenzisa ukukhululwa kwemvelo emaminithini angu-10 kuya kwangu-11. Khipha noma yikuphi ukucindezela okusele.
Ngemuva kokulungiselela amazambane ama-sweet Potato, zama ukusebenzisa imifino enomsoco ongaphezu kwesiphuzo, isobho, izimpahla eziphekiwe kanye nama-casseroles. Uma kunamathele nge-sinamoni nesiraphu ye-maple, kuyiphakamiso elihle le-yogurt.
6 - Kuboshwe isisu senkukhu
Esinye isithako esinemisebenzi eminingi, isifuba senyamazane esithintekayo yiyona intandokazi phakathi kwama-cook-instant Pot Chefs. Uma usulungise inkukhu yakho eboshelwe, ungayinqamula futhi uyisebenzise ngamaswidi kanye nama-saladi, noma zama ukuyihlanza ama-tacos.
Njengamaprotheni enhlanzi kanye nemifino, inkukhu iqukethe i-cholesterol encane kakhulu namafutha agcweleyo uma kuqhathaniswa nokudla okubomvu. Ukuze uhlale uphilile, i-American Heart Association incoma ukunamathela ngengxenye enamaphiko amathathu kunoma yiluphi uhlobo lwesilwane (inani elilingana nobukhulu bekhadi lamakhadi).
I-7 - I-Hearty Soups ne-Stews
Ukuze uthole indlela yokudla ehlakaniphile yezinhliziyo zakho zokudla kwansuku zonke, sebenzisa i-Instant Pot yakho ukuze udale izipheka ezinomsoco kodwa ezinomsoco. Kusuka kumsobho omnyama wobhontshisi ku-chili ye-veggie, ukudla okusheshayo okusheshayo okususelwa emathinini kanye nemifino kungaphazamisa impilo yakho ngezindlela ezingaphezu kweyodwa.
Okokuqala, ukukhetha izinsizi ezinomsoco nezitshalo kungandisa ukwandisa imifino yakho futhi kukusize uthinte izinsizakalo zakho eziyishumi nesishiyagalolunye zezithelo nemifino. Ngokuqhubeka nokudalula amandla ezempilo okudla okutshala, umbiko we-2017 ovela kwi- International Journal of Epidemiology wathola ukuthi izithelo nemifino edla ngaphezu kwezinhlanu ezinsukwini zinganciphisa kakhulu ingozi yokuhlaselwa yinhliziyo, isifo sohlangothi, umdlavuza nokufa kwangaphambili.
Ukugxila ezisukweni ezinomsoco nezitshalo kungase kukusize unciphise. Eqinisweni, isifundo eshicilelwe kuCwaningo lwezokudla nokudla ngowezi-2016 sathola ukuthi ukudla okusekelwe kubhontshisi kanye / noma i-peas kunganelisa kakhulu kunalokho okusekelwe emithonjeni yamaprotheni ezinkomo.
Kungakhathaliseki ukuthi ukhetha i-pozole noma i-minestrone, ama-soups oku-Instant Pot kanye nama-stews nawo akuvumela ukuba ulayishe ama-herbs kanye nezinongo ezigcwele ama-phytochemicals anempilo, njenge-turmeric, i-cayenne, i-rosemary, i-basil ne-oregano.
> Imithombo:
> Aune D, Giovannucci E, uBoffetta P, et al. "Ukudla nezithelo zemifino kanye nengozi yesifo senhliziyo, isifo somdlavuza naso sonke-imbangela yokufa-ukubuyekezwa okuhleliwe kanye nokuhlolwa komthamo-ukuphendula kwe-meta-analysis of prospectives." Int J Epidemiol. 2017 Jun 1; 46 (3): 1029-1056.
> X Q, Li Y, Li L, et al. "Imithelela yeMetabolic ye-Oats Yenza Iziguli Nge-Type 2 Sikashukela: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwe-Meta." Ama-nutrients. 2015 Dec 10; 7 (12): 10369-87.
> Kristensen MD, uBendsen NT, Christensen SM, Isiqhumane A, Raben A. "Ukudla okusekelwe emithonjeni yamaprotheni yemifino (ubhontshisi kanye nama-peas) kudla kakhulu kunokudla okusekelwe emithonjeni yamaprotheni ezilwane (i-veal no-ingulube) - ukudla okungahleliwe okungahleliwe isifundo sokuhlola. "Ukudla Kwemithi Yokudla. 2016 Okthoba 19; 60: 32634.
> Laird E, Molloy AM, McNulty H, et al. "Ukusetshenziswa komgogodla omkhulu kuhambisana nokwanda kwamaminerali ezithambo kanye nokusebenza ngokomzimba kubantu abadala asebekhulile." I-Osteoporos Int. 2017 Aug; 28 (8): 2409-2419.