Izibonelelo ezi-7 zempilo zeminqathe

Umxholo

• 1. Ukuphucula ukugaya
• 2. Thintela ukwaluphala ngaphambi kwexesha kunye nomhlaza
• 3. Gcina itan yakho ukhathalele ulusu lwakho
• 4. Inceda ukuthoba ubunzima
• 5. Khusela umbono
• 6. Yomeleza amajoni omzimba
• 7. Khusela kwisifo sentliziyo
• Ulwazi ngesondlo kunye nendlela yokusebenzisa
• Iiresiphi ezineminqathe
• 1. Amadombolo eminqathe
• 2. Ipate yomnqatha egcadiweyo kunye ne-feta cheese
• 3. Ijusi yemifuno kunye neminqathe

Iminqathe ingcambu engumthombo ogqwesileyo we-carotenoids, i-potassium, i-fiber kunye ne-antioxidants, ezibonelela ngeenzuzo ezininzi zezempilo. Ukongeza ekukhuthazeni impilo ebonakalayo, ikwanceda ukunqanda ukwaluphala ngaphambi kwexesha, ukuphucula amajoni omzimba kunye nokuthintela iintlobo ezithile zomhlaza.

Le mifuno ingatyiwa iluhlaza, iphekwe okanye ijusi kwaye ifumaneka ngemibala eyahlukeneyo: tyheli, orenji, mfusa, bomvu nomhlophe. Umahluko ophambili phakathi kwabo ukwindlela yabo: iorenji yeyona ifunyanwa kakhulu kwaye ityebile kwi-alpha kunye ne-beta carotenes, inoxanduva lokuvelisa ivithamin A, ngelixa ezimthubi zinokuxinana okuphezulu kwe-lutein, ezimfusa zizityebi kwi-antioxidant enamandla, i-lycopene, kwaye ezibomvu zizityebi kwi-anthocyanins.

Ezinye izibonelelo zempilo zeminqathe zezi:

1. Ukuphucula ukugaya

Iikherothi zityebile kwimicu e-soluble kunye ne-insoluble, enje nge-pectin, i-cellulose, i-lignin kunye ne-hemicellulose, encedisa ekulweni ukuqunjelwa ngenxa yokuba yonyusa umthamo welindle, ukongeza ekunciphiseni ukuhamba kwamathumbu kwaye inceda ukukhuthaza ukuphindaphindeka kwebhaktiriya elungileyo emathunjini.

2. Thintela ukwaluphala ngaphambi kwexesha kunye nomhlaza

Kuba ityebile kwii-antioxidants, ezinje nge-vitamin A kunye ne-polyphenols, ithintela ukonakala kweseli okubangelwa zii-radicals zasimahla, kuthintela kungekuphela nje ukuguga ngaphambi kwexesha, kodwa kunye nokunciphisa umngcipheko womhlaza wemiphunga, webele kunye nesisu. Ukongeza, inento ekuthiwa yi-falcarinol, enokunciphisa umngcipheko womhlaza wekolon.

3. Gcina itan yakho ukhathalele ulusu lwakho

Ukusetyenziswa kweminqathe ngexesha lasehlotyeni kunokunceda ukugcina i-tan yakho ixesha elide, njengoko i-beta-carotenes kunye ne-lutein zivuselela ulusu lombala, luthande ulusu lwakho lwendalo. Ukongeza, i-beta-carotene inokuba nefuthe lokhuselo kwimitha ye-UV, nangona kunjalo isiphumo sayo sixhomekeke kwinani elingenisiweyo ngaphambi kokuvezwa lilanga. Ukuthatha i-100 g yejusi yomnqathe ine-9.2 mg ye-beta-carotene kunye ne-carrot ephekiweyo malunga ne-5.4 mg.

4. Inceda ukuthoba ubunzima

Kubandakanya iminqathe yonke imihla ekutyeni kunceda ekwandiseni ukutyeba, njengoko umndilili womnqathe ophakathi uluhlaza une-3.2 yeegram zentsinga. Ukongeza, ineekhalori ezimbalwa kwaye inokufakwa kuzo zombini iisaladi ezingaphekwanga kunye neziphekiweyo, nangona kunjalo ukusetyenziswa kwayo kukodwa akukhuthazi ukunciphisa umzimba, kwaye kufuneka kwenziwe ngokutya okuneekhalori, amafutha kunye neswekile.

Ukongeza, iminqathe eluhlaza inesalathiso esisezantsi se-glycemic (GI) kwaye, ke, gcina iswekile yegazi iphantsi kolawulo, ethanda ukwehla kobunzima, ukongeza ekubeni lukhetho oluhle kubantu abanesifo seswekile. Kwimeko yeminqathe ephekiweyo okanye egalelwe i-GI iphezulu kancinci kwaye, ke, ukusetyenziswa kwayo akufuneki kube rhoqo.

5. Khusela umbono

Iminqathe ityebile kwi-beta-carotenes, ezizinto ezingaphambi kukavithamini A. Kwimeko yeminqathe etyheli, ene-lutein, iyakwazi ukwenza isenzo sokukhusela ngokuchasene nokubola kwe-macular kunye ne-cataract.

6. Yomeleza amajoni omzimba

Uvithamini A okhoyo kwiminqathe unokuphucula impendulo yomzimba ngokuchasene nokudumba ngenxa yempembelelo yayo ye-antioxidant. Ukongeza, ivuselela iiseli zokhuselo, inceda ukomeleza amajoni omzimba. Ukusetyenziswa kweminqathe kungaphucula indlela yokuzikhusela kwencindi yomlomo, kwandise ukuthembeka kwe-mucosa yamathumbu kunye nokunceda ukugcina i-morphology yeeseli, kubalulekile ukuba uqaphele ukuba iphecana lesisu yinxalenye ephambili yenkqubo yomzimba yokuzikhusela.

7. Khusela kwisifo sentliziyo

I-Beta-carotenes kwiminqathe ikhusela umzimba ngokuthintela ukuqala kwesifo sentliziyo, njengoko inqanda inkqubo ye-oxidation ye-cholesterol embi, i-LDL, kwaye iguqule ukufunxeka kwayo kwinqanaba lamathumbu ngenxa yomxholo wayo ophezulu wefayibha.

Ulwazi ngesondlo kunye nendlela yokusebenzisa

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwe-100 g yeminqathe eluhlaza kunye nephekiweyo.

Iiresiphi ezineminqathe

Iminqathe ingatyiwa ikrwada kwiisaladi okanye iijusi, okanye iphekwe, kwaye inokongezwa kwiikeyiki, isuphu kunye neesityu ukulungiselela inyama okanye intlanzi. Ukufumana ezi zibonelelo kubalulekile ukuba utye ubuncinci i-carrot enye ngosuku.

Kubalulekile ukukhankanya ukuba ukufunxeka kwe-beta-carotenes kuyasebenza ngakumbi xa iminqathe iphekiwe, ngenxa yoko kunokwenzeka ukuba utshintshe phakathi kwento eluhlaza kunye nephekiweyo.

1. Amadombolo eminqathe

Izithako

• Amaqanda ama-2;
• 1 indebe yomgubo weamangile;
• 1 indebe ye-oatmeal;
• I-1/4 indebe yekhokhonathi okanye ioyile ye-canola;
• I-1/2 yeswiti okanye 1 indebe yeswekile emdaka;
• Iikomityi ezi-2 zeminqathe egayiweyo;
• I-1 encinci yamantongomane atyumkileyo;
• 1 ithisipuni yomgubo wokubhaka;
• 1 ithisipuni yesinamoni;
• 1 ithisipuni yevanilla.

Imowudi yokulungiselela

Ukuphelisa i-oveni ukuya kwi-180ºC. Kwisitya, xuba amaqanda, ioyile, iswiti okanye iswekile kunye nevanilla. Yongeza i-almond kunye ne-oat flour kunye nokuxuba. Emva koko faka i-carrot egayiweyo, i-powder baking, i-sinamon kunye ne-walnuts echotshoziweyo kunye nokuxuba.

Beka lo mxube kwifom ye-silicone kwaye uyishiye ehovini malunga nemizuzu engama-30.

2. Ipate yomnqatha egcadiweyo kunye ne-feta cheese

Iigram ezingama-500 zeminqathe, ezixutywe kunye nokusikwa kwiziqwenga ezinkulu;

I-100 mL yeoyile ye-oliva eyongezelelweyo;

1 itispuni yetyuwa;

Iigram ezili-115 ze-feta kunye noshizi webhokhwe esandula ukwenziwa;

Ityuwa nepepile ukungcamla;

I-1 sprig yekoriyandire entsha ecoliweyo.

Imowudi yokulungiselela

Ukuphelisa i-oveni ukuya kwi-200ºC. Beka iminqathe kwitreyi eneoli yeoli, ugqume ngefoyile yealuminiyam kwaye ubhake imizuzu engama-25.Ekupheleni kwelo xesha, beka ikumin ngaphezulu kweminqathe kwaye ushiye ehovini kangangemizuzu eli-15 okanye ide ikherothi ithambe.

Emva koko, yityumle iminqathe ngemfoloko kwaye uyixube neoyile ye-olive de ibe yinto emsulwa. Ityuwa kunye nepepile ukungcamla kunye nokudibanisa i-feta cheese enqunqwe iziqwenga kunye ne-coriander ecoliweyo.

3. Ijusi yemifuno kunye neminqathe

Izithako

• Iinqwelo ezi-5 eziphakathi;
• I-apile encinci encinci;
• 1 beet ephakathi.

Imowudi yokulungiselela

Hlamba iminqathe, iapile kunye nebeet kakuhle, uzisike zibe ngamaqhekeza amancinci, uzixube emva koko uzifake kwi-blender yokwenza ijusi.