Izibonelelo ezi-5 zempilo zehazelnut (kubandakanya iiresiphi)

Umxholo

• 1. Khuthaza impilo yentliziyo
• 2. Yomeleza ingqondo kunye nenkumbulo
• 3. Lawula iswekile esegazini lakho
• 4. Nceda unciphise ubunzima
• 5. Thintela umhlaza
• Ulwazi ngesondlo seHazelnut
• Iiresiphi ezilula kunye neHazelnut
• 1. Ihazelnut cream
• 2. Ubisi lweHazelnut
• 3. Ibhotolo yeHazelnut
• 4. Isaladi yenkukhu kunye ne-hazelnut

Iihazelnuts ziluhlobo lweziqhamo ezomileyo kunye neoli enesikhumba esigudileyo nembewu etyiwayo ngaphakathi, ingumthombo ogqwesileyo wamandla ngenxa yomxholo wamafutha, kunye neeproteni. Ngesi sizathu, iihazelnuts kufuneka zityiwe ngesixa esincinci, ukuthintela ukunyusa ikhalori kakhulu.

Esi siqhamo singatyiwa sihlaza, ngokweoyile yomnquma okanye singasetyenziselwa ukwenza ubisi lwe-hazelnut okanye ibhotolo, umzekelo. IiHazelnuts zinezibonelelo ezininzi zempilo kuba zityebile ngefayibha, i-iron, i-phosphorus, i-folic acid, i-calcium, i-magnesium kunye ne-vithamini ye-B, inceda ukuthoba i-cholesterol ephezulu, ukuthintela i-anemia, ukukhathalela impilo yethambo kunye nokukhuthaza imetabolism yesibindi.

Izibonelelo zokusebenzisa i-hazelnut zinokuba:

1. Khuthaza impilo yentliziyo

Ngenxa yokuba zityebile kumanqatha nakwimicu elungileyo, iihazelnuts zinceda ukuthoba i-cholesterol embi kunye ne-triglycerides, kunye nokunyusa i-cholesterol elungileyo, ethintela ukuqala kweengxaki kunye nezifo zentliziyo, ezinje ngoxinzelelo oluphezulu lwegazi, i-atherosclerosis okanye infarction. Ukongeza, ngenxa yomxholo wayo kwi-vitamin E, ene-antioxidant enamandla, i-hazelnut inciphisa ukuvuvukala emzimbeni wonke, ngakumbi ukunciphisa umngcipheko wesifo sentliziyo.

Ngombulelo kwigalelo lalo kwi-magnesium, i-folic acid kunye ne-potassium, i-hazelnut inokukunceda ukulawula uxinzelelo lwegazi, kuba igcina impilo yamatyala egazi.

2. Yomeleza ingqondo kunye nenkumbulo

IiHazelnuts zityebile kwi-folic acid, i-magnesium kunye ne-zinc, eziyimfuneko kwimicronutrients kwaye zibalulekile ukuhanjiswa kweempembelelo ze-nerve. Ke, ukusetyenziswa kwesi siqhamo somisiweyo yindlela elungileyo yokunyusa okanye yokugcina inkumbulo kunye namandla okufunda, kukutya okulungele abantwana abakwiminyaka yokuhamba isikolo okanye abantu abadala abaneengxaki zememori, umzekelo.

3. Lawula iswekile esegazini lakho

Ngenxa yomxholo wefayibha ephezulu kunye nezondlo eziqulathiweyo, ezinje nge-oleic acid kunye nemagnesium, i-hazelnut iyanceda ukunciphisa nokulawula inani leswekile egazini, ikhulisa ubuntununtunu be-insulin. Ngesi sizathu, i-hazelnut ngumzekelo olungileyo izimuncumuncu inokusetyenziswa ngabantu abanesifo seswekile ngexesha lokutya kwabo.

4. Nceda unciphise ubunzima

Iihazelnuts ziluhlobo lweziqhamo ezomileyo ezinesixa esifanelekileyo sefayibha, esibangela ukuziva satiety, ukuzitya ngexabiso elincinci ngexesha lokutya, umzekelo, kunokunceda ukunciphisa umzimba, ukulawula indlala ngcono. Ukulungiselela le nto, kucetyiswa ukuba utye malunga ne-30 g yeehazelnuts.

5. Thintela umhlaza

IiHazelnuts ziqulathe uxinizelelo oluphezulu lwee-antioxidants, iivithamini kunye neeminerals ezinokubonelela ngeepropathi ezichasene nomhlaza. Esi siqhamo somisiweyo sine antioxidant eyaziwa ngokuba yi proanthocyanins, ekhusela kuxinzelelo lwe-oxidative.

Ukongeza, umxholo wayo kwi-vitamin E kunye ne-manganese, ikhusela ngokuchasene nomonakalo weseli onokubangela umhlaza ekuhambeni kwexesha.

Ulwazi ngesondlo seHazelnut

Le theyibhile ilandelayo ibonisa ulwazi lwesondlo kwiigram ezili-100 zehazelnut:

Iiresiphi ezilula kunye neHazelnut

Ezinye iiresiphi ezilula ukuzenza ekhaya kwaye zibandakanya iihazelnuts ekudleni, zezi:

1. Ihazelnut cream

Izithako

• 250 g yehazelnut;
• 20 g yomgubo wecocoa;
• Iipunipoli ezi-2 zigcwele iswekile yekhokhonathi.

Imowudi yokulungiselela

Thatha ii-hazelnuts kwi-oven eshushu ngaphambili ngo-180ºC kwaye ushiye kangangemizuzu eli-10 okanye de zibe mdaka ngegolide. Emva koko beka ii-hazelnuts kwiprosesa yokutya okanye i-blender kwaye ubethe de babe nokuhambelana okucocekileyo ngakumbi.

Emva koko yongeza umgubo wecocoa kunye noshukela wekhokhonathi, udlulisa umxube kwakhona kwiprosesa okanye nge-blender. Emva koko, beka ikrimu kwisitya seglasi kwaye uyisebenzise njengoko ukhetha.

2. Ubisi lweHazelnut

Izithako

• 1 indebe yeennut;
• 2 iipuni zee dessert zevanilla flavour;
• 1 ityuwa yolwandle ityuwa (ukhetho);
• 1 icephe (le dessert) yesinamon, nutmeg okanye umgubo wecocoa (ngokuzithandela);
• Iikomityi ezintathu zamanzi.

Imowudi yokulungiselela

Faka i-hazelnuts emanzini ubuncinci iiyure ze-8. Emva koko, hlamba ii-hazelnuts kwaye ubethe i-blender kunye nezinye izithako, ukuze ufumane incasa. Wuxinxe umxube uze ugcine kwibhotile yeglasi okanye yeglasi.

3. Ibhotolo yeHazelnut

Izithako

• Iikomityi ezi-2 zehazelnuts;
• ¼ indebe yeoyile yemifuno, efana necanola.

Imowudi yokulungiselela

Ukucoca i-oveni ukuya ku-180º uze ubeke ii-hazelnuts kwitreyi ubhake. Vumela i-toast imizuzu eyi-15 okanye de ulusu luqale ukuwa phantsi kwe-hazelnuts okanye de ii-hazelnuts zibe zegolide ngombala.

Beka iihazelnut kwilaphu elicocekileyo, vala kwaye ume imizuzu emi-5. Emva koko, susa ulusu kwii-hazelnuts kwaye ume eminye imizuzu eli-10, de ibe ipholile ngokupheleleyo. Okokugqibela, beka iihazelnuts kwiprosesa yokutya okanye i-blender, yongeza ioyile kwaye ubethe de lo mxube ube noburhabaxa obufana nebhotolo yamandongomane.

4. Isaladi yenkukhu kunye ne-hazelnut

Izithako

• 200 g yenkukhu eyosiweyo;
• I-apile eli-1 eliphakathi lisikwe libe ngamacwecwe amancinci;
• I-1/3 indebe ye-hazelnuts ezigcadiweyo e-ontini;
• ½ ikomityi itswele;
• I-lettuce ehlanjwe yaza yahlulwa yangamagqabi;
• Utamatisi we-Cherry;
• Iipuniwe ezi-2 zamanzi;
• 4 iipuni zee dessert zeviniga yebhalsam;
• ½ icephe (le-dessert) yetyuwa;
• 1 i-clove yegalikhi;
• 1 incopho paprika;
• ¼ indebe yeoyile yomnquma.

Imowudi yokulungiselela

Qala ngokwahlula izithako zokunxiba isaladi. Ukwenza oku, shaya iihazelnuts, amacephe amabini e-anyanisi, amanzi, ityuwa, igalikhi, iviniga yebhalsam kunye nepaprika kwindawo yokutya okanye kwi-blender. Okwangoku, yongeza ioyile encinci ngexesha. Isosi ilungile.

Kwisitya esikhulu, beka amagqabi lettuce, amanye amatswele kunye ½ indebe yesosi. Gquba kwaye emva koko udibanise iitumato zetsheri ezisikwe kwisiqingatha uze ubeke izilayi ze-apile, uzigcobe kunye nayo yonke isosi. Ukuba unqwenela, ungongeza iihazelnuts ezityumkileyo ngaphezulu.