Isiqhamo sesonka silungile kwisifo seswekile kunye nolawulo loxinzelelo

Umxholo

• Yintoni i-breadfruit ye
• Ulwazi ngesondlo
• Uyitya njani i-breadfruit
• Isonka esinegqabi lesonka seswekile

Isiqhamo sesonka siqhelekile eMantla mpuma kwaye sinokutyiwa sibilisiwe okanye sosiwe ukuhamba nesitya, umzekelo.

Esi siqhamo siqulathe iivithamini kunye neeminerals, ezinamaxabiso alungileyo epro-vitamin A, lutein, fibers, calcium, magnesium, potassium, phosphorus, iron, copper kunye ne manganese. Ukongeza, ine-anti-inflammatory kunye ne-antioxidant inyathelo kuba iqulethe i-phenolic compounds, efana ne-flavonoids.

Yintoni i-breadfruit ye

Isiqhamo sesonka sinokutyiwa rhoqo kuba sinezi zibonelelo zilandelayo:

• Ukulawulwa kweswekile kunye noxinzelelo lwegazi;
• Ukulwa nokuqina kwesibindi;
• Inceda ekubuyiseleni iMalariya, uMkhuhlane oMthubi kunye neDengue.
• Isebenza kuthintelo lomhlaza, ngakumbi umhlaza wedlala lendlala.

Isonka sesonka siyatyebisa xa sisetyenziswe kakhulu kuba ingumthombo olungileyo weecarbohydrate. Ihlala isetyenziswa ukubuyisela eminye imithombo yeecarbohydrate ekudleni, njengerayisi, iitapile okanye ipasta kwaye ke abo bafuna ukunciphisa umzimba kufuneka bathintele ukusetyenziswa kwabo. Nangona kunjalo, ayinamafutha, ngenxa yoko iikhalori ezinazo azilingani njengesixa esinye seavokhado, umzekelo.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonisa inani lezondlo ezikhoyo kwi-100 g yeziqhamo zesonka:

Uyitya njani i-breadfruit

Isonka esisikiweyo sinokusikwa sibe ziingceba kwaye siphekwe kuphela ngamanzi netyuwa, ukuthungwa kunye nencasa ziyafana necassava ephekiweyo.

Enye into enokwenzeka kukubeka sonke isiqhamo kwi-grill, njenge-barbecue, umzekelo, kwaye ngokuthe ngcembe uyiguqule. Iziqhamo kufuneka zilungile xa ulusu lwayo lumnyama bhuqe. Eli cwecwe kufuneka lilahlwe kwaye indawo engaphakathi yesiqhamo isikwe ibe ziingceba eziza kunikwa. Isonka esiqhotsiweyo siyoma kancinane, kodwa simnandi kwaye singatyiwa nesosi yepepile okanye yenkukhu ephekiweyo, umzekelo.

Nje ukuba kubhakwe okanye kubhakwe, isonka esiqhekezayo sinokusikwa sibe ngamacwecwe amancinci kwaye sibhakwe ehovini, ukutya njengeetshiphusi, umzekelo.

Isonka esinegqabi lesonka seswekile

Ngamagqabi omthi ungalungisa iti ebonakalisiweyo ukunceda kulawulo lweglucose yegazi, yindlela elungileyo yokuxhasa unyango oluboniswe ngugqirha. Kuyenzeka ukuba usebenzise amagqabi amatsha, asuswe nje emthini okanye kwi-sprig yesiqhamo, okanye kunokulindelwa ukuba yome, eya kuthi ke iqhubeke ukugxila kwizondlo zayo.

Izithako

• 1 igqabi lemithi yeziqhamo ezitsha okanye itispuni e-1 yamagqabi omisiweyo
• 200 ml yamanzi

Ukulungiselela

Beka izithako epanini uze ubilise imizuzu embalwa. Uxinzelelo kunye nokusela ngokulandelayo, ngakumbi emva kokutya.