Izibonelelo zempilo zebhatata kunye nendlela yokutya

Umxholo

• Izibonelelo zempilo
• Ukwakhiwa kwesondlo seetapile
• Ungayisebenzisa njani
• 1. Iitapile eziswiti kunye nenkukhu
• 2. Iibhatata ezimnandi
• 3. Iitapile zetapile ezimnandi
• 4. Iilekese ezimnandi zeetapile
• 5. Isonka samasi kunye neebhatata
• 6. UBrownie izambane eliswiti

Ibhatata emhlophe sisigaxa esinika amandla emzimbeni ngenxa yomxholo wekhabhohayidrethi, ukongeza ekubeni sisityebi kwifayibha, iivithamini kunye neeminerali, eziqinisekisa izibonelelo zempilo ezininzi.

Ukongeza, iitapile zityebile kwii-antioxidants, ezinjenge-beta-carotene, flavonoids kunye neephenolic compounds, ukunceda ukukhusela iiseli zomzimba kwiziphumo zeeradicals zasimahla, okwenza ukuba ibeyenye indlela esempilweni yeetapile zesiNgesi. Ibhatata emhlophe ihlala inombala o-orenji, nangona kunjalo ikwanazo nezinye iintlobo, ezinokuba mhlophe, zimdaka okanye mfusa.

Izibonelelo zempilo

Ezinye zezibonelelo zeetapile zezi:

• Ithintela ukwaluphala ngaphambi kwexesha, iphucula ulusu kunye nempilo ebonakalayo, njengoko ityebile ku-vitamin C kunye ne-beta-carotenes, eguqulwa emzimbeni ibe ngu-vitamin A kunye ne-antioxidants, ekhusela iiseli zomzimba kwii-radicals zasimahla;
• Igcina impilo yamathumbu, kuba ityebile kwimicu, ekhuthaza ukuhamba kwamathumbu, inezibonelelo kubantu abanokuqunjelwa;
• Inceda ukulawula imetabolism, kuba ingumthombo omkhulu weevithamini ze-B, ezisebenza njengee-coenzymes kwiindlela ezininzi zokuphendula;
• Ngamana unokunciphisa umngcipheko wokuphuhlisa ezinye iintlobo zomhlaza, ezinje ngemiphunga nangomlomo, njengoko ine-flavonoids kunye nezinye ii-antioxidants;
• Yomeleza amajoni omzimba kwaye uyayithanda inkqubo yokuphilisa, njengoko ine-vitamin A, C kunye ne-antioxidants;
• Uyakuthanda ukwanda kobunzima bemisipha, njengoko ibonelela ngamandla afunekayo kuqeqesho;
• Ukukhuthaza impilo yentliziyo, ngenxa yokuba ityebile kwi-fiber kunye ne-antioxidants, inceda ukwehlisa amanqanaba e-LDL, ekwabizwa ngokuba yi-cholesterol embi.

Ukongeza, ngenxa yomxholo wayo wefayibha, ukusetyenziswa kweebhatata kubangela ukuba iswekile yegazi inyuke kancinci kwaye inyuse imvakalelo yokuhlutha, enokuthi isetyenziswe ngexabiso elincinci ngabantu abanesifo seswekile kwaye abajongana nokutya okunciphisa umzimba.

Ukwakhiwa kwesondlo seetapile

Le theyibhile ilandelayo ibonisa ubume besondlo seebhatata kwiigram ezili-100 zoku kutya:

Iibhatata ezimhlophe zinembonakalo efanayo kwiitapile zeyacon. Funda ngakumbi malunga neetapile zeyacon.

Ungayisebenzisa njani

Iitapile eziswiti zingatyiwa kunye okanye ngaphandle kwexolo, kwaye zingalungiswa kwi-oveni, zosiwe, zibiliswe okanye zigcadiwe. Ukongeza, esi tuber sinokutyiwa sibiwe, kodwa olu khetho alusempilweni.

Iitapile eziswiti zingabandakanywa kwizidlo eziphambili zeentsuku xa uqeqesho olunzulu lwenziwe, kwaye lunokuhamba kunye nemifuno kunye nokutya okunotye kwiprotein kunye namafutha asezantsi, njengenkukhu okanye ikarikuni, iqanda okanye intlanzi, njengoko inokwenzeka ukuthanda ukuthanda ubunzima bemisipha.

Kwimeko yabantu abaneswekile, ukutyiwa kweetapile kufuneka kubengamaqhekeza amancinci kwaye, kungcono, kuphekwe, kuba ngale ndlela isalathiso se-glycemic index asiphezulu kangako.

Olunye ukhetho olusempilweni lokusebenzisa ibhatata yile:

1. Iitapile eziswiti kunye nenkukhu

Izithako

• 1 isilwanyana senkukhu;
• 2 iitapile;
• Iwayini emhlophe;
• Amagqabi ebheyi;
• 1/2 ilamuni;
• I-Oregano, ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Ixesha lenkukhu ngewayini, iqabunga le-bay, ilamuni kunye ne-oregano. Roast iitapile ehovini esongelwe ngefoyile ye-aluminium kangangemizuzu engama-30. Grill ifillet yenkukhu. Khapha isaladi yeklabishi ebomvu, ipepile, iitumato kunye nearugula, isinongo ngeoyile yeoyile kunye neviniga.

2. Iibhatata ezimnandi

Izithako

• Iiyunithi ezi-2 eziphakathi kweebhatata;
• 1 icephe yeoyile yomnquma;
• 1 isebe lerosemary;
• Ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Sika iitapile, kunye okanye ngaphandle kwe-peel, kwizilayi ezibhityileyo kwaye usasaze kwifom enephepha lesikhumba, ukuze izilayi zahlulwe omnye komnye.

Beka i-oveni eshushu ngaphambili kwi-180ºC malunga ne-20 ukuya kwi-30 min okanye de iitapile zibe zegolide kunye necrisp, ukongeza ioyile yomnquma, ityuwa, irosemary nepepile ekupheleni kwexesha, okanye ityuwa yemifuno.

3. Iitapile zetapile ezimnandi

Izithako

• 2 iitapile eziphakathi;
• I-oyile yeOlive okanye ioyile yekhokhonathi;
• I-rosemary, i-oregano okanye imifuno elungileyo, ityuwa nepepile ukungcamla.

Imowudi yokulungiselela

Susa ixolo leetapile, uthathe iziqwenga ezicekeceke ubeke kwindawo yetreyi enephepha lesikhumba. Beka ioyile yomnquma okanye ioyile yekhokhonathi kunye nencasa yexesha.

Beka iichips kwi-oven eshushu ngaphambili ngo-200ºC kangangemizuzu eli-10 ukuya kweli-15. Guqula iichips kwaye ushiye eminye imizuzu eli-10 okanye de zibe mdaka. Ixesha le-oveni lingahluka ngokobukhulu be-chip.

4. Iilekese ezimnandi zeetapile

Izithako

• Iikomityi ezi-2 zeetapile ezibilisiweyo nezicudisiweyo;
• 1 indebe yeswekile emdaka;
• Iikomityi ezimbini zomgubo wengqolowa omhlophe;
• Iikomityi ezimbini zomgubo wengqolowa;
• Iipuniwe ezi-2 zeargarine;
• Ityuwa ukunambitha.

Imowudi yokulungiselela

Hlanganisa zonke izithako de zenze inhlama efanayo engagxili ezandleni zakho. Umzekelo wee-cookies ezijikelezayo okanye ze-toothpick kwaye usasaze kwifom yokugcoba, ukuze bahluke omnye komnye. Bhaka kwi-oveni ephakathi ushushu ukuya kwi-180ºC kude kube yigolide.

5. Isonka samasi kunye neebhatata

Izithako

• 100 g yeebhatata eziphekiweyo;
• Iqanda eli-1;
• Iipuniwe ezi-2 zamanzi;
• 1 icephe leoli ye-olive eyintombi engaphezulu;
• 100 g yerikotta;
• 1 icephe le iprotein yewhey umgubo ngaphandle incasa;
• 1 indebe yomgubo omuncu;
• ½ indebe yeefafazi ezimnandi.

Imowudi yokulungiselela

Beka ibhatata, iqanda, amanzi, ioyile kunye ne ricotta kwi-blender kwaye udibanise de kube kufunyenwe umxube ofanayo. Emva koko, yiphendule kwisitya kwaye ungeze izithako ezisele, uvuselele kakuhle. Beka yonke into kwifriji kangangemizuzu eli-15 de intlama yomelele.

Yenza iibhola ngentlama kwaye ubeke kwiphepha lokubhaka elixutywe ngeoyile. Bhaka ngo-160ºC imizuzu eli-15 okanye de ibe yigolide.

6. UBrownie izambane eliswiti

Izithako

• Iikomityi ezi-2 zebhatata ebilisiweyo;
• 1 indebe yamanzi;
• Iipuniwe ezi-4 zecocoa powder okanye iimbotyi zenkumbi;
• 1 indebe ye-70% yetshokholethi ecoliweyo;
• Iipunipoyi ezi-4 ze-stevia sweetener okanye i-honey;
• 2 indebe yomgubo weamangile, i-oatmeal okanye umgubo welayisi;
• Amaqanda ama-4;
• 1 ithisipuni yomgubo wokubhaka.

Imowudi yokulungiselela

Pheka iitapile, susa ipeyinti kwaye ugcine. Kwisitya, shaya amaqanda ade aphindwe kabini ngobukhulu kwaye emva koko ungeze izithako eziseleyo, uvuselele kakuhle. Ungasebenzisa iprosesa, i-blender okanye umxube. thatha ukubhaka epanini yokuthambisa malunga nemizuzu engama-25 kwihovini ephakathi.

Jonga indlela yokwenza kunye nendlela yokusebenzisa umgubo weetapile ukufumana ubunzima bemisipha.