Ubhiya Ngaba sisithako esisempilweni seemfuno zakho zokupheka

Umxholo

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Ubhiya buhlala bunxulunyaniswa nebhiya isisu. Kodwa ukufumana iindlela zokuyila zokupheka ngotywala kunokukunceda ujonge incasa (kunye nevumba elibi) ngaphandle koxinaniso lweekhalori.Ngakumbi: Xa iselwe ngokufanelekileyo, ibhiya inokuba sisongezelelo esempilweni kukutya okunesondlo, utshilo uJoy Dubost, Ph.D., RD, ingcali yezidlo ebhalisiweyo ePhiladelphia okwangumphathi webhiya noMbutho weeMasters zeBrewers eMelika. (Celiac? Zama enye yezi ziselo zili-12 ezinencasa ezingenagluten.)

Utywala, utshilo, ubonelela ngeendlela ezahlukeneyo zokutya kunye ne-antioxidants, njengeivithamini B ze-niacin, i-B6, i-folate kunye ne-B12. "Iivithamini ze-B zivela kwimithombo ye-malt okanye ye-cereal, ngenxa yoko isixa sinokuhluka ngokusekwe kwimithombo ekhethiweyo," utshilo uDubost. Ibhiya ikwangumthombo ofanelekileyo wemagniziyam, i-potassium, kunye nefayibha engenakunyibilika, kwaye iphantsi kwisodiyam, utshilo.

Elona candelo lihle: Uninzi lweeminerali kunye nefayibha zihlala zilungile xa upheka ngebhiya, utshilo uDubost. (Njengakunye okunye ukutya okuphekiweyo, nangona kunjalo, iivithamini ze-B zingancipha ngenxa yokuba zinokunyibilika kwamanzi. Ngokubanzi, ukupheka kudala ukulahleka kwamanzi). Kananjalo awunyanzelekanga ukuba ube nexhala malunga nokuyigqitha ngotywala-uninzi lotywala uqobo buvuthwa ngexesha lenkqubo yokulungiselela, ngakumbi ukuba ufudumeza izinto.

Ke ngoku zeziphi iindlela zokutya ezidibanisa ezona bhiya zingcono? NgokukaVaughn Vargus, umpheki olawulayo oqinisekisiweyo eSan Diego, ibhiya yongeza kakhulu kwiimarinades, iisosi, kunye neebrines.

"Iindidi zeencasa kwezinye iibhiya, ukusuka kwiihops ezomeleleyo ukuya kwi-pilsers yeziqhamo, zinokukhapha iintlobo ngeentlobo zenyama yehagu, yenkuku kunye neyenyama yenkomo okwangoku azikafumaneki," utshilo. (Zama inyama yehagu etyhidiweyo, ibhiya e-Brined Turkey, i-Crock Pot yenkukhu, okanye i-Oktoberfest Flank Steak.)

UDubost uyongezelela: "Ngokusisiseko ufuna ukuncedisa i-flavour yebhiya kunye nokutya, okuya kuphucula isitya sonke. Ukucwiliswa kwemifuno kwi-lager yendabuko kunokuvelisa ngokwenene incasa yomhlaba kodwa emnandi yemifuno." (Zama iVegetarian Irish Guinness Stew kunye nembotyi emnyama kunye neBeer Chili.)

"I-IPAs idibene kakuhle neziqholo kunye nomthombo otyebileyo womthombo ukwenza isosi eshinyeneyo-efanelekileyo yokuntywila ibhiskithi eqhekezayo!" Utsho uVargus. (Zama isuphu yetshizi yebhiya kunye neebhiskithi zetswele lebhiya.)

Ulambile okwangoku? Crack enye ebandayo kwaye upheke (asizukugweba ukuba uthabathe enye yezi bhiya ziphantsi esizithandayo ngelixa ulapho).

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