Izibonelelo zezempilo ezisibhozo ngepesika

Umxholo

• Itheyibhile yolwazi ngesondlo
• Iiresiphi ngepesika
• 1. ikeyiki Ipesika
• 2. Ipesika Mousse
• 3. Yogurt Eyenziwe Ngamakhaya

Ipesika sisiqhamo esityebileyo kwi-fiber kwaye inezinto ezininzi ze-antioxidant ezifana ne-carotenoids, i-polyphenols kunye ne-vitamin C kunye no-E. Ke, ngenxa ye-bioactive compounds, ukusetyenziswa kwepesika kunokuzisa izibonelelo zempilo ezininzi, njengokuphucula amathumbu kunye nokuhla ukugcinwa kwamanzi, ukongeza ekuncedeni kwinkqubo yokulahleka kobunzima, njengoko ikhuthaza imvakalelo yokuhlutha.

Ukongeza, ipesika sisiqhamo esinezinto ezininzi, ezinokuthi zityiwe ziluhlaza, kwiijusi okanye zisetyenziswe ekulungiseleleni iidessert ezahlukeneyo, ezinjengeikeyiki kunye neepie.

Ipesika inezibonelelo ezininzi zempilo, ezona ziphambili zezi:

1. Inceda ukunciphisa umzimba, Ukuba neekhalori ezimbalwa kunye nokwandisa ukuziva usuthi ngenxa yobukho bemicu;
2. Iphucula ukusebenza kwamathumbukuba iqulethe zombini imicu enyibilikayo kunye engenakunyibilika enceda ukulwa ukuqhina kunye nokuphucula i-microbiota yamathumbu, kunye nokunceda ukuthintela ukukhula kwezifo ezinje ngesifo samathumbu, isilonda esibuhlungu kunye nesifo sikaCrohn;
3. Khusela izifo njengomhlaza kunye neengxaki zentliziyo, kuba ityebile kwii-antioxidants ezinjengeevithamini A no-C;
4. Uncedo ekulawuleni isifo seswekile, ngokuba nesalathiso esisezantsi se-glycemic kunye nokuba sisityebi kwii-antioxidants, ukonyusa iswekile yegazi kancinci, kwaye kufuneka isetyenziswe nge-peel ukufumana le nto;
5. Ukuphucula impilo yamehlo, yokuqulatha i-beta-carotene, isondlo esithintela ukonakala kwamehlo kunye nokubola kwe-macular;
6. Ukuphucula imood, kuba ityebile ngemagniziyam, eyiminerali enxulumene nemveliso ye-serotonin, ihomoni enceda ukunciphisa uxinzelelo, ukugcina impilo yengqondo kunye nokulawula ukutshintsha kwemo;
7. Ikhusela ulusu, njengoko ityebile ku-vitamin A no-E, onceda ukukhusela ulusu kumonakalo obangelwe yimitha ye-ultraviolet;
8. Ukulwa nokugcinwa kwamanzi, njengoko inefuthe lomchamo.

Kubalulekile ukuba ukhumbule ukuba izibonelelo zihlala zinxulunyaniswa nokusetyenziswa kwesiqhamo esitsha kunye nexolo, kwaye ukusetyenziswa kweepesika ezininzi kwisiraphu akukhuthazwa, njengoko yongeze iswekile kwaye ke ngoko ayinazibonelelo zempilo. Ngokunxulumene nesahlulo, eyona nto ifanelekileyo kukutya i-avareji yeyunithi emalunga ne-180 yeegram.

Itheyibhile yolwazi ngesondlo

Le theyibhile ilandelayo ibonisa ulwazi lwesondlo nge-100 g yepesika entsha kunye nesiraphu:

Kubalulekile ukukhankanya ukuba ukufumana zonke izibonelelo ezichazwe apha ngasentla, ipesika kufuneka ibandakanywe kukutya okusempilweni kunye nokutya okusempilweni.

Iiresiphi ngepesika

Ngenxa yokuba kulula ukuyigcina kunye neziqhamo eziguquguqukayo, ipesika inokusetyenziswa kwiindlela zokupheka ezishushu nezibandayo, okanye ukongeza iidessert. Nayi eminye imizekelo esempilweni:

1. ikeyiki Ipesika

Izithako:

• Iipuniwe ezi-5 zebhotela;
• 1 ithisipuni ye-stevia powder;
• 140 iigram zomgubo weamangile;
• Amaqanda ama-3;
• 1 ithisipuni yomgubo wokubhaka;
• Iipesika ezi-4 ezintsha zisikwe zangamatye asikiweyo.

Imo yokulungiselela:

Ukubetha i-stevia kunye nebhotolo kumxube wombane kwaye ungeze amaqanda nganye nganye, uyeke intlama ibethe kakhulu. Yongeza umgubo kunye nomgubo wokubhaka uxube kakuhle ngecephe elikhulu. Galela le ntlama kwipani yokugcoba uze usasaze iipesika ezisikiweyo phezu kwentlama kwaye ubhake ngo-180ºC kangangemizuzu engama-40.

2. Ipesika Mousse

Izithako:

• 1 ithisipuni ye-stevia eyimpuphu;
• 1 icephe yekofu ye-vanilla essence;
• Isinamon ukunambitha;
• I-1/2 isipuni segelatin engathandekiyo;
• I-200 ml yobisi lwe-skimmed;
• Iipunipoli ezi-2 zobisi olungumgubo;
• Iipesika ezi-2 ezinqunqiweyo.

Imo yokulungiselela:

Epanini, nyibilikisa igelatin engenancasa kwi-100 ml yobisi. Yizisa kubushushu obuphantsi kwaye ugxobhoze de uchithe ngokupheleleyo. Yongeza iipesika ezinqunqiweyo kunye ne-vanilla essence, kwaye mayeke lo mxube uphole. Ukubetha ubisi oluyimpuphu kunye ne-stevia kunye nobisi lonke kude kube lula, kwaye ungeze kumxube we-gelatin. Beka kwizikhongozeli ezizodwa okanye izitya kunye nefriji ide yomelele.

3. Yogurt Eyenziwe Ngamakhaya

Izithako:

• Iipesika ezi-4;
• Iimbiza ezi-2 ezincinci zeyogathi yendalo iphela;
• Iipuniwe ezi-3 zobusi;
• 1 icephe lejusi yelamuni.

Imo yokulungiselela:

Sika iipesika zibe ngamaqhekeza aphakathi kwaye umile. Susa kwifriji kwaye ubethe zonke izithako kwi-blender okanye kwiprosesa, kwaye ukhonze ubandayo.