Ingabe ukudweba amathanga kuyingxenye yokuwa komndeni wakho? Cabanga kabili ngaphambi kokuthi uphonsa imbewu kulonyaka.
Imbewu yamapumpu ithatha isisindo esiphundu futhi ngesizathu esihle. I-calorie ephansi, imithi enomsoco ngenxa yokuba umthombo omuhle kakhulu we-zinc, amaprotheni, namafutha omega-3 enempilo , kanye namanye amavithamini namaminerali (kuhlanganise amavithamini A, B, E noK, iron , i- calcium , i-magnesium, i-potassium ne-manganese, phakathi kwezinye).
Futhi inani eliphakeme lokugcwalisa i-fibre (ama-3 amagremu ekhishini ngalinye le-¼) uthola lapho uhlanganiswa kule nzalo ekhukhulayo kusiza ukuvikela indawo yayo phezulu kweklasini, kanti izinzuzo zabo zezempilo zibenza zibe isiphuzo esiphelele ukuze zihlale zonke iminyaka.
Ingqondo Nomzimba
Amantongomane kanye nembewu enjengezimpande zamathanga zigcwele ama-fatty acids ama-omega-3, okuye kwaboniswa ukukhulisa impilo yenhliziyo ngokunciphisa ukuvuvukala nokuthuthukisa ezinye izimpawu zesifo senhliziyo, kuhlanganise nokucindezelwa kwegazi, i-triglycerides, ne-cholesterol. Amafutha we-Polyunsaturated (afana ne-omega-3s) nawo adlala indima ebalulekile empilweni yengqondo nobuchopho. Empeleni, izingane ezithola ama-omega-3s okwanele nsuku zonke ziye zathuthukisa amakhono wokufunda uma kuqhathaniswa nalabo abangenalo.
Ngenhlanhla, izingane eziningi zinjengezimpande, ikakhulukazi uma zifika ukusiza ukuzikhiphela ngaphandle kwethanga lawo.
Impilo Yesikhumba
Imbewu yempuphu ingenye yemithombo yokudla engcono kakhulu ye-zinc. I-Zinc idlala indima ebalulekile ekukhunjweni, ekulimazeni, nasekuphulukisweni kwezempilo ngokusiza ukugcina i-collagen nokukhuthaza ukuvuselelwa kwesikhumba. Imbewu yamathanga (igobolondo) inkulu yokunwa, kodwa izinhlamvu eziphephile (ezibizwa nangokuthi i-pepitas) zihamba phambili.
Ungafafaza i-pepitas nge-yogurt, i-cottage shizi, i-cereal, noma i-oatmeal, noma wenze i-granola enamafutha aphansi ngambewu we-ithanga kulo mxube.
Indlela Yokuqothula Imbewu Yezimpuphu
Ubani okhumbula ukufika engxenyeni bese edonsa ama-gooey insides? Ingxenye engiyintandokazi engiyihlanzayo futhi ngiyigcoba ukuze i-crispy elula, elula futhi elula!
Nakhu iresiphi yami yokuphuza yemifino egosiwe:
Yini oyodinga:
- Ithanga
- Ukudweba ummese
- I-spoon enkulu
- I-Colander
- Ishidi lokubhaka
Isinyathelo soku-1: Iya epulazini lempande noma ume bese ukhetha ithanga lakho ozithandayo.
Isinyathelo 2: Preheat ovini kuya 300˚. Hlanganisa phezulu kwethanga lakho. Uma usebenzisa ithanga elincane lokupheka, usike ithanga libe yingxenye yokufinyelela kangcono imbewu.
Isinyathelo sesi-3: Hlanganisa ama-innards kanye nembewu ye-ithanga bese udlulisela ku-colander.
Isinyathelo sesi-4: Hlukanisa imbewu evela emasongweni, ulahla izindlovu zibe esitsheni esincane bese ushiya imbewu ku-colander. Hlanza imbewu ehlanzekile ngaphansi kwamanzi abandayo abandayo. Ngemuva kokuwahlanza, uzofuna ukuwabamba ngomshini wephepha noma ngendwangu.
Isinyathelo sesi-5: Siphakamise kancane ishidi lakho lokubhaka nge-spray spray. Spread imbewu yakho ithanga kwesinye ungqimba ngisho, ufafaze usawoti kosher. Noma ngaphezulu nge-seasonings oyintandokazi yakho-thola ukudala usebenzisa imibono yami ngezansi!
Isinyathelo 6: Bhaka amaminithi angu-15 kuya kwangu-20 noma kuze kube segolide; cool yonke indlela ngaphambi kokudla. Imbewu yamapumpu ayilungele ukudla iyoba yinto enzima kakhulu futhi ilume kalula.Ufuna ukufaka amajezi amatshe akho ngaphambi kokubhaka kuhhavini?
Zama ezinye zezintandokazi zami ezivame ukunambitheka (kuzo zonke izinkomishi ezimbili kuya kwezingu-3):
I-garlic ne-Herb - ukugcoba nge-1/3 indebe ye-Parmesan, ithisipuni elilodwa le-garlic powder, ½ ithisipuni usawoti kanye nesipuni 1 isipuni esiyintandokazi yakho yokudla okunomsoco njenge-rosemary noma i-oregano
Usawoti kanye noviniga - 1 ithisipuni usawoti kanye 2 kuya 3 isipuni uviniga
I-Cinnamon Sugar - ithisipuni elilodwa ushukela ogqamile futhi 1 ithisipuni umhlabathi sinamoni
I-Tex Mex i-Taco - iphosa nge-taco mixing mixing
Okunambitheka - ½ isipuni killic powder, ½ ithisipuni usawoti, ¼ isipuni isipuni cayenne kanye 1 ithisipuni amafutha omnqumo
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.
> Imithombo:
> Mats Johnson, et al. Omega 3/6 fatty acids yokufunda ezinganeni: isivivinyo esilawulwa ngokungahleliwe, esiphambene nese-blindbo, esikoleni samabanga aphansi aseSweden esineminyaka engu-9 ubudala. Journal of Psychology Child kanye Psychiatry, 2016.