Izibonelelo zezempilo eziyi-8 zepapaya kunye nendlela yokutya

Umxholo

• Ulwazi olunesondlo ngePapaya
• Ungayisebenzisa njani
• 1. Iresiphi yepapa kunye negranola
• 2. Ipapaya muffin
• Ukungqinelana

Ipapaya sisiqhamo esimnandi nesisempilweni, esityebileyo kwimicu kunye nezakha mzimba ezifana ne-lycopene kunye neevithamini A, E kunye no-C, ezisebenza njenge-antioxidants ezinamandla, zizisa izibonelelo zempilo ezininzi.

Ukongeza kwiziqhamo, kunokwenzeka ukuba utye amagqabi epapaya okanye ngohlobo lweti, kuba zizityebi kwimixube ye-polyphenolic, i-saponins kunye ne-anthocyanins eneempawu zokulwa ne-antioxidant. Iimbewu zayo zinesondlo kakhulu kwaye zinokutyiwa, ukongeza, ezinye izifundo zibonisa ukuba inokuba nefuthe ekuthinteleni, inceda ekupheliseni iiparasites zamathumbu.

Izibonelelo eziphambili ezinokufunyanwa kusetyenziso oluqhelekileyo lwepapaya zezi:

1. Ukuphucula ukuhamba kwamathumbu, ngokuba sisityebi kwimicu kunye namanzi ahambisa amanzi kwaye anyuse umthamo welindle, ukuququzelela ukuphuma kwawo kunye nokunceda ukulwa nokuqunjelwa;
2. Ukuququzelela ukwetyisakuba iqulethe ipapain, i-enzyme encedisa ukwetyisa iiproteni zenyama;
3. Gcina amehlo enempilokuba ityebile ku-vitamin A, isondlo esinceda ukuthintela ukungaboni ebusuku kunye nokulibaziseka kokuwohloka kombono ngenxa yobudala;
4. Yomeleza amajoni omzimba, kuba inexabiso elifanelekileyo levithamini C, A kunye no-E, elonyusa ukhuseleko lomzimba;
5. Inceda ekusebenzeni kwenkqubo yemithambo-luvo, njengoko ine-B no-E iivithamini, ezinokuthintela izifo ezifana ne-Alzheimer's;
6. Inceda ekulahlekeni kobunzimakuba ineekhalori ezimbalwa kwaye ityebile kwifayibha, eyonyusa ukuziva satiety;
7. Ithintela ukwaluphala ngaphambi kwexesha, kuba ine-beta-carotenes eyenza isenzo se-antioxidant kunye nokuthintela umonakalo obangelwe ziiradicals simahla kulusu. Ukongeza, ubukho bevithamini E, C kunye no-A bonyusa ukuqina kwesikhumba kwaye buququzelele ukuphiliswa kwayo;
8. Inokukunceda ukuphelisa ityhefu esibindini ngenxa yesenzo sayo se-antioxidant.

Ukongeza, ngenxa yesenzo sayo se-antioxidant kunye nomxholo wefayibha, inokuthintela ukuqala kwezinye izifo ezinganyangekiyo, ezinjengomhlaza, isifo seswekile kunye neengxaki zentliziyo.

Ulwazi olunesondlo ngePapaya

Itheyibhile elandelayo ibonisa ulwazi lwesondlo lwe-100 g yepapaya:

Kubalulekile ukuba uchaze ukuba ukufumana zonke izibonelelo ezichazwe apha ngasentla, ipapaya kufuneka isetyenziswe ngokudibeneyo kunye nokutya okusempilweni.

Ungayisebenzisa njani

Iipapaya zinokutyiwa zintsha, zingenamanzi emzimbeni okanye zikwimo yeencindi, iivithamini kunye nesaladi yeziqhamo, kwaye zinokuhanjiswa nakwizabelo ezincinci zabantwana ukuphucula ukuqunjelwa.

Inani elicetyiswayo sisiqwenga esinye sepapaya ngosuku, elingana ne-240 yeegram. Eyona ndlela ilungileyo yokugcina ipapaya kukuqandisa iqhekeza elincinci, kwaye ke linokusetyenziselwa ukulungisa iijusi kunye neevithamini.

1. Iresiphi yepapa kunye negranola

Le recipe ingasetyenziselwa isidlo sakusasa okanye emva kwemini, ukuba yinto enhle yokunceda ekusebenzeni kwamathumbu.

Izithako:

• 1/2 ipapaya;
• Iipuniwe ezi-4 zegranola;
• Iipuniwe ezi-4 zeyogathi engenanto;
• Iipunipoli ezi-2 ze-cottage cheese.

Imo yokulungiselela:

Kwisitya, faka i-yogurt ecacileyo kwisiseko. Emva koko yongeza isiqingatha sepapaya, ugqume ngeepunipoli ezi-2 zegranola. Yongeza itshizi ngaphezulu, ipapaya eseleyo kwaye, ekugqibeleni, ezinye iipuni ezimbini zegranola. Ncedisa ngokubandayo.

2. Ipapaya muffin

Ezi muffin zezona zikhetho zilungileyo zokusebenzisa ipapaya ngendlela entsha nenencasa, enokuthi isebenze njengesiqwengana sabantwana.

Izithako:

• I-1/2 yepapai echotshoziweyo;
• Ikomityi ye-1/4 yobisi;
• 1 icephe lebhotolo elinganyibilikiyo elinganyibilikiyo;
• Iqanda eli-1;
• 1 ithisipuni ye-vanilla essence;
• 1 indebe yengqolowa okanye i-oatmeal kwiiflakes ezintle;
• Iipunipoli ezi-2 zeswekile yedemerara;
• 1 ithisipuni yomgubo wokubhaka;
• I-1/2 ithisipuni yesoda yokubhaka.

Imo yokulungiselela:

Ukucwilisa i-ovini ukuya kwi-180 ° C kwaye ulungiselele iiphaneli zemuffin.

Kwisitya, xuba ingqolowa okanye umgubo we-oat, iswekile, igwele kunye nesoda yokubhaka. Kwesinye isitya, yongeza ipapaya ecoliweyo, ibhotolo enyibilikiweyo, iqanda, ubisi kunye nevanilla, uxuba yonke into.

Yongeza la manzi kumxube womgubo, uxubeke kakuhle ngesipuni okanye ifolokhwe. Beka lo mxube kwisikhunta sokugcoba uze ubhake malunga nemizuzu engama-20 okanye kude kube yigolide, kwi-oveni eshushu ngaphambili ukuya kwi-180ºC.

Ukungqinelana

Iipapaya eziluhlaza kufuneka zithintelwe ngabafazi abakhulelweyo, njengoko ngokophando oluthile lwezilwanyana lubonisa ukuba kukho into ebizwa ngokuba yi-latex enokubangela ukuphambana kwesibeleko. Nangona kunjalo, ezinye izifundo ziyafuneka ukungqina oku.