Imihla: ziyintoni, izibonelelo kunye neeresiphi

Umxholo

• Ziziphi izibonelelo
• Ulwazi ngesondlo
• Umhla weJelly Recipe
• Brigadeiro noMhla
• Umhla Isonka

Umhla sisiqhamo esifunyenwe kwintende yesundu, enokuthengwa kwivenkile ngendlela yayo engenamanzi kwaye inokusetyenziselwa ukubuyisela iswekile kwiiresiphi, ukulungiselela iikeyiki kunye neicookies, umzekelo. Ukongeza, esi siqhamo ngumthombo ogqwesileyo wee-antioxidants, iivithamini ze-B kunye neeminerals ezifana ne-potassium, ithusi, i-iron, i-magnesium kunye ne-calcium.

Imihla eyomileyo ineekhalori ngaphezulu kwemihla emitsha, njengoko ukususwa kwamanzi kwisiqhamo kwenza ukuba izondlo zixineke ngakumbi. Ke ngoko, kubalulekile ukumodareyitha ukusetyenziswa kwaye ungagqithi kwimihla emi-3 ngosuku, ngakumbi abantu abanesifo seswekile abafuna ukunciphisa umzimba.

Ziziphi izibonelelo

Umhla unezibonelelo zilandelayo:

• Inegalelo ekusebenzeni kakuhle kwamathumbu, ngokuba sisityebi kwimicu, ukunceda ukulwa nokuqunjelwa;
• Kuyanceda ukumisela iswekile yegazi, ngenxa yomxholo wayo wefayibha, othintela i-spikes ephezulu kakhulu kwiglucose yegazi. Umhla wokuphelelwa ngamanzi ungadliwa ngokulinganayo ngabantu abanesifo seswekile, njengoko ine-index ye-glycemic index, oko kukuthi, inyusa ngokulinganayo iswekile yegazi;
• Inika amandla kuqeqesho, ngenxa yomxholo wekhabhohayidrethi;
• Ukukhuthaza ukukhula kwemisipha, njengoko ityebile kwi-potassium kunye ne-magnesium, eziyimfuneko yezimbiwa zokunciphisa izihlunu;
• Inceda ukomeleza amajoni omzimba kunye nokuthintela izifo, kuba ityebile nge-zinc, B iivithamini kunye nee-antioxidants, ezinceda ukwandisa ukukhusela komzimba;
• Inceda ukuthintela i-anemia ngenxa yentsimbi;
• Inceda ukuphumla kunye nokunciphisa uxinzelelo, njengoko ityebile ngemagniziyam;
• Igalelo ekunciphiseni umngcipheko wezifo ze-neurodeergenerative, ezinje ngesifo se-Alzheimer, kwaye inceda ekuphuculeni inkumbulo kunye nokukwazi ukuqonda, enkosi kwi-flavonoids kunye ne-zinc;
• Inegalelo kumbono osempilweni, kuba iqulethe ivithamin A, ukuthintela umngcipheko wezifo zamehlo, ezinje ngokuwohloka kwe-macular, umzekelo;

Ukongeza, ii-carotenoids, i-flavonoids kunye ne-phenolic acid, zinceda ukukhuthaza impilo yentliziyo kunye nokunciphisa umngcipheko wokukhula kweentlobo ezithile zomhlaza, kuba zinceda ukunciphisa ukudumba emzimbeni.

Olunye uphononongo lwesayensi lukwabonisa ukuba ukusetyenziswa kwemihla kwiiveki zokugqibela zokukhulelwa kunokunceda ukunciphisa ixesha lomsebenzi kunye nokunciphisa isidingo sokusebenzisa i-oxytocin ukukhawulezisa inkqubo. Akukaziwa ncam ukuba yeyiphi indlela eyenzeka ngayo le nto, nangona kunjalo, okucetyiswayo kukusetyenziswa kwemihla emi-4 ngosuku, ukusukela kwiveki yama-37 yokukhulelwa.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonelela ngolwazi lwesondlo nge-100 g yemihla eyomileyo:

Imihla ihlala ithengiswa yomile kwaye ibethelelwe, kuba iququzelela ulondolozo lwayo. Isiqhamo ngasinye esomileyo nesifinyeziweyo sinobunzima obungama-24 g.

Ngenxa yomxholo we-carbohydrate, abantu abanesifo seswekile kufuneka bayisebenzise ngononophelo kwaye ngokweengcebiso zonyango okanye isondlo.

Umhla weJelly Recipe

Umhla wejeli unokusetyenziselwa ukwenza iiresiphi zibe mnandi okanye njengokuthambisa iikeyiki kunye nokuzalisa iilekese, ukongeza ekusebenziseni idizethi okanye kwithowusti iphela.

Izithako

• Imihla eli-10;
• amanzi esembiwa.

Imowudi yokulungiselela

Yongeza amanzi amaminerali ngokwaneleyo ukugubungela imihla kwisitya esincinci. Makhe uhlale malunga neyure enye, ukhuphe amanzi kunye nokugcina, kwaye ubethe imihla kwi-blender. Ngokuthe ngcembe, yongeza amanzi kwisosi kude kube ijeli ibe cream kwaye kulungelelwaniso olufunekayo. Gcina kwisitya esicocekileyo kwifriji.

Brigadeiro noMhla

Le brigadeiro lukhetho olukhulu ekukhonzeni amaqela okanye njenge dessert, ukuba sisityebi kumafutha alungileyo ezempilo, avela kwi-chestnuts kunye nekhokhonathi.

Izithako

• 200 g yemihla ebekiweyo;
• 100 g yamandongomane eBrazil;
• 100 g yamandongomane eecashew;
• Ikomityi yeti yekhokhonathi engenaswekile;
• ½ indebe yecocoa powder eluhlaza;
• 1 ityuwa encinci;
• 1 icephe yeoyile yekhokhonathi.

Imowudi yokulungiselela

Yongeza amanzi acociweyo kwimihla de ugqunywe kwaye mayime iyure enye. Betha zonke izithako kwi-blender de ibe yenyani (ukuba kukho imfuneko, sebenzisa amanzi amancinci ukusuka kwisosi yomhla ukubetha). Susa kwaye umise iibhola ukwenza iilekese kubungakanani obufunayo, ukwazi ukuzisonga kwizithambiso ezinje ngesame, icocoa, isinamon, ikhokhonathi okanye i-chestnuts etyumkileyo.

Umhla Isonka

Izithako

• 1 iglasi yamanzi;
• 1 indebe yemihla ebekiweyo;
• 1 c. isuphu yesodium bicarbonate;
• 2 c. isuphu yebhotolo;
• 1 indebe enesiqingatha sengqolowa epheleleyo okanye umgubo we-oat;
• 1 c. isuphu yegwele;
• Isiqingatha seglasi yeerasintyisi;
• Iqanda eli-1;
• Isiqingatha seglasi yamanzi ashushu.

Imowudi yokulungiselela

Beka iglasi yamanzi enye emathunjini kwaye nje ukuba ibile, yongeza imihla, isoda yokubhaka kunye nebhotolo. Gquba ubushushu obuphantsi malunga nemizuzu engama-20, de kube imihla ithambile. Ngemfoloko, uxovule imihla de babe luhlobo lwe-puree, emva koko bayeke bapholile. Kwesinye isitya, xuba umgubo, igwele kunye neerasentyisi. Nje ukuba imihla ipholile, yongeza iqanda elibethiweyo kunye nesiqingatha seglasi yamanzi ashushu. Emva koko xuba iipasta ezimbini kwaye uthele kwi-pan yokugcoba. Beka i-oveni eshushu ngaphambili ngo-200ºC malunga nemizuzu engama-45-60.