Izibonelelo zezempilo ezili-9 zeminquma

Umxholo

• Itheyibhile yolwazi ngesondlo
• Indlela yokusebenzisa umnquma
• 1. Ipatate yomnquma
• 2. Isosi yomnquma kunye nebasil
• 3. Umhluzi oluhlaza

Umnquma sisiqhamo se-oleaginous somthi womnquma, osetyenziswa kakhulu ekuphekeni ukuya kwixesha lonyaka, ukongeza incasa nokuba sesona sithako siphambili kwiisosi ezithile kunye neepati.

Esi siqhamo, saziwa ngokuba namafutha asemgangathweni kunye nokunciphisa i-cholesterol, sinezakha mzimba ezifana neevithamini A, K, E, zinc, selenium kunye nentsimbi, phakathi kwezinye izimbiwa ezinokuzisa izibonelelo ezininzi zempilo ezinje:

1. Khusela i-atherosclerosis, ukuba sisityebi kwiifruboni kunye nesenzo sokulwa ne-antioxidant;
2. Thintela i-thrombosis, ngokuba isenzo anticoagulant;
3. Nciphisa uxinzelelo lwegazi, ukulungiselela ukuhanjiswa kwegazi;
4. Thintela umhlaza wamabele, ngokunciphisa amathuba okuguquka kweseli;
5. Ukuphucula imemori kunye nokuzikhusela ekukhubazekeni kwengqondo, ngokulwa nesidima;
6. Nciphisa ukudumba komzimba, ngokuthintela isenzo se-arachidonic acid;
7. Ukuphucula impilo yolusu kwaye kuthintela ukwaluphala ngaphambi kwexesha kuba inefuthe le-antioxidant;
8. Khusela i-retina kwaye ukhuthaze impilo yamehlo, kuba iqulethe i-hydroxytyrosol kunye ne-zeaxanthin;
9. Ukunciphisa i-cholesterol embi, ngokuba sisityebi kumafutha e-monounsaturated.

Ukufumana izibonelelo zeminquma, inani elicetyiswayo lokusetyenziswa ziiyunithi ezisi-7 ukuya kwezi-8 ngosuku, kuphela.

Nangona kunjalo, kwimeko yoxinzelelo lwegazi, ukungeniswa kufuneka kuncitshiswe ukuya kwi-2 ukuya kwi-3 yeminquma ngosuku, njengoko ityuwa ekhoyo kwiziqhamo ezigciniweyo inokutshintsha uxinzelelo lwegazi, ibangele iingxaki zempilo.

Itheyibhile yolwazi ngesondlo

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwe-100 g yeminquma eluhlaza kunye namnyama:

Iminquma ithengiswa enkonkxiweyo kuba iziqhamo zendalo zikrakra kakhulu kwaye kunzima ukuzitya. Ke, i-brine ye-pickle iphucula incasa yesi siqhamo, esinokongezwa kwinyama, irayisi, ipasta, ukutya okulula, iipizza kunye neesosi.

Indlela yokusebenzisa umnquma

Eyona ndlela ilungileyo yokusebenzisa iminquma kukuyongeza kwisondlo esinesondlo kunye nokutya okunesondlo, kwaye oku kuhlala kwenziwa ngeesaladi, nangona kunjalo sisiqhamo esitshintshashintshayo kwaye sinokusetyenziswa kuzo zonke izidlo, njengoko kubonisiwe ngezantsi:

1. Ipatate yomnquma

Olukhetho oluhle lokuba le pâté isetyenziselwe isidlo sakusasa, isidlo sangokuhlwa kunye nokufumana iindwendwe.

Izithako:

• I-8 yeminquma egangathiweyo;
• 20 g ukhilimu okhanyayo;
• 20 g we ricotta;
• 1 ithisipuni yeoyile ye-olive eyintombi engaphezulu;
• 1 iqela leparsley ukungcamla.

Imo yokulungiselela:

Betha zonke izithako kwi-blender kwaye ushiye kwifriji ukuze ubanda, inokuhanjiswa ngeeroll okanye i-toast.

2. Isosi yomnquma kunye nebasil

Le sauce iyaqabula, ilungele iisaladi zokunonga kwaye isetyenziswe njengokuhambelana nezinye izitya.

Izithako:

• Iminquma emi-7;
• I-2 sprigs ye-basil;
• Iipuniwe ezi-2 zeviniga;
• 1 icephe leoli ye-olive eyintombi.

Imo yokulungiselela:

Gawula zonke izithako zibe ngamaqhekeza amancinci, uxube iviniga kunye neoyile, mayiye ixobuke imizuzu eli-10, usebenze kanye emva kweli xesha.

3. Umhluzi oluhlaza

Umhluzi oluhlaza weminquma ungatyiwa kwisidlo sasemini nakwisidlo sangokuhlwa, kukhaphukhaphu, kumnandi kwaye kunesondlo, kunokuhanjiswa ngeentlanzi okanye inkukhu eyosiweyo.

Izithako:

• Iikomityhi ze-1/2 ze-olive ezicinyiweyo;
• 100 g yesipinatshi;
• 40 g yearugula;
• 1 iyunithi yeelike;
• Iipuniwe ezi-2 zeoyile yomnquma;
• 1 i-clove yegalikhi;
• I-400 mL yamanzi abilayo;
• ityuwa ukunambitha.

Imo yokulungiselela:

Kwipani yokungafaki intonga, suba zonke izithako, de amagqabi abune, emva koko dibanisa amanzi abilayo kwaye upheke imizuzu emi-5. Kanye emva kokubetha i-blender, kubonisiwe ukuba ukusetyenziswa kushushu.