Izibonelelo zeMpilo ezi-7 zethanga

Umxholo

• Ulwazi ngesondlo
• I-Fit Pumpkin Dumplings
• Iswekile Jam Pumpkin Jam
• Ithanga puree

Ithanga, ekwabizwa ngokuba yijerimum, yimifuno esetyenziswa ngokubanzi kumalungiselelo okupheka anenzuzo ephambili yokuba ne-carbohydrate encinci kunye neekhalori ezimbalwa, ukunceda ukunciphisa umzimba kunye nokulawula ubunzima. Ke, zombini ithanga le-cabotian kunye namathanga amathanga ziimanyano ezinkulu zokutya kwaye musa ukubeka ubunzima.

Ukongeza, le mifuno ingasetyenziswa kwizidlo ezisezantsi ze-carbohydrate kunye nokusetyenziswa kwayo rhoqo kuzisa ezi zibonelelo zilandelayo zempilo:

1. Ukuphucula impilo yamehlo, njengoko ityebile i-vitamin A kunye ne-carotenoids;
2. Yandisa imvakalelo yokuhlutha, ngenxa yobukho beentsinga;
3. Khusela i-cataract, yokuqulatha i-lutein kunye ne-zeaxanthin, ii-antioxidants ezinamandla ezisebenza ngamehlo;
4. Yomeleza amajoni omzimba, njengoko ityebile ku-vitamin A no-C;
5. Nceda unciphise umzimba, kuba iphantsi kweekhalori kunye nefayibha ephezulu;
6. Thintela umhlaza, ngenxa yomxholo wayo ophezulu we-beta-carotenes, i-vitamin A kunye no-C;
7. Uthintela imibimbi kwaye uphucula ulusu, ngenxa yobukho bevithamini A kunye ne-carotenoids.

Ukufumana ezi zibonelelo, ithanga kufuneka lisetyenziswe kunye nokutya okusempilweni kunye nokutya okunokulinganiswa, okunokuqukwa kwiiresiphi ezinje ngeesaladi, iinyama eziswiti, iikeyiki, iipie kunye neicookies. Nantsi indlela yokwenza ijusi yethanga kwiingxaki zezintso

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonelela ngolwazi lwesondlo nge-100 g yekhabhu kunye namathanga:

Ithanga linokutyiwa nangexolo, kwaye iimbewu zalo zinokusetyenziselwa ukwenza iziqholo zesaladi nokuba zizithako zegranola eyenziwe ekhaya. Ngenxa yoku, imbewu kufuneka ivunyelwe ukuba yome emoyeni ovulekileyo kwaye ishiywe kwi-oveni ephantsi de ibe igolide kunye necrispy.

I-Fit Pumpkin Dumplings

Izithako:

• Amaqanda ama-4
• I-1/2 yekomityi ye-oat yeti kwiflakes entle;
• 1 indebe yeti ethanjisiweyo ebilisiweyo;
• Iipunipoli ezi-2 zeswiti yokupheka;
• 1/2 icephe yomgubo wokubhaka;
• Iipunipoli ezi-2 zeoyile yekhokhonathi.

Imo yokulungiselela:

Ukubetha zonke izithako kumxube wegesi okanye i-blender. Beka kumngundo ogcotyiweyo kwaye ubhake kwihovini ephakathi malunga nemizuzu engama-25.

Iswekile Jam Pumpkin Jam

Izithako:

• I-500 g yethanga lentamo;
• 1 indebe yeswiti yokupheka;
• Ii-clove ezi-4;
• 1 intonga yesinamoni;
• I-1/2 indebe yamanzi.

Imo yokulungiselela:

Susa i-peel peel uze usike kwiincinci ezincinci. Epanini, beka amanzi, ii-clove, isinamon kunye neengcezu zethanga. Mayipheke ide ibe khrimu, ixubeke kakuhle ukuze ifane.

Emva koko faka iswiti kwaye uqhubeke ushukumisa kakuhle, ukuze ungagcini epanini. Vala ubushushu kwaye ubeke ilekese kwisitya seglasi esinyanzelisiweyo ngamanzi ashushu. Gcina kwifriji ukuya kwiintsuku ezisi-7.

Ithanga puree

Le puree ikwanayo nemicu enceda ukulawula amathumbu, ukunciphisa ukuqhina kwaye ngaphandle kokuba sisityebi kwi-beta-carotene ikwanazo neekhalori ezimbalwa kuba isahlulo sinama-khalori ali-106, aboniswa ukutya okunciphisa umzimba, nanjengoko inencasa emnandi lukhetho olulungileyo ebantwaneni.

Izithako:

• 500 g yethanga;
• Iipuniwe ezi-6 zobisi olunamanzi;
• 1/2 icephe lebhotela;
• Ityuwa, i-nutmeg kunye nepepile emnyama ukunambitha.

Imo yokulungiselela:

Pheka ithanga uze uxove ngemfoloko. Yongeza ubisi olunamafutha kunye netyuwa, i-nutmeg kunye nepepile kwaye udibanise kakuhle. Yizisa emlilweni ngeepunipoyi ezi-2 ze-anyanisi ecoliweyo kunye ne-oyile ye-oyile. Ukuba usebenzisa i-squash ye-squash, yongeza kuphela iipunipoons ezi-2 zobisi olunamanzi.

Ukufumana umsebenzi omncinci kunye nezinye izibonelelo, funda ukuba ungaziqandisa njani imifuno ukunqanda ukulahleka kwezakhamzimba.