Chufa: yintoni, yintoni eyenzelwe kunye nendlela yokulungiselela

Umxholo

• Izibonelelo zezempilo ze-chufa
• Ulwazi ngesondlo
• Iiresiphi nge-chufa
• 1. Isaladi nge-chufa
• 2. I-yogurt ene-chufa kunye neziqhamo

I-Chufa sisifo esincinci, esifana kakhulu namantshontsho, kunye nencasa eswiti, ethi ibonise izibonelelo zempilo ngenxa yokwakheka kwesondlo, ityebile kwimicu, ii-antioxidants kunye neeminerali, ezinje nge zinc, potassium kunye ne calcium kwaye isimahla kwi gluten.

Oku kutya kungatyiwa kuluhlaza okanye kuphekiwe, njenge izimuncumuncu, okanye ekulungiseleleni izitya ezahlukeneyo, ezinokongezwa kwiisaladi kunye neeyogathi, umzekelo.

Izibonelelo zezempilo ze-chufa

Ngenxa yokwakheka kwayo, i-chufa kukutya okunezibonelelo zilandelayo:

• Igalelo ekusebenzeni kakuhle kwamathumbu kwaye kunceda ukuthintela ukuqhina, ngenxa yokwakheka kwayo okutyebileyo kwimicu engenakunyibilika;
• Ithintela ukwaluphala ngaphambi kwexesha, ngenxa yobukho bee-antioxidants;
• Igalelo kuthintelo lomhlaza, Kwakhona ngenxa yobukho be-antioxidants;
• Inceda ukunciphisa amanqanaba eswekile yegazi, ngenxa yomxholo wefayibha ephezulu enegalelo ekufunxweni kweswekile emathunjini ukuba yenzeke kancinci. Ukongeza, i-chufa ikwanayo ne-amino acid ebizwa ngokuba yi-arginine, enegalelo ekunyukeni kwemveliso ye-insulin ngumzimba, onceda ukulawula amanqanaba eswekile yegazi;
• Ithintela ukubonakala kwezifo zentliziyo, ngenxa yobukho bamafutha e-monounsaturated abangela ukuncitshiswa kwe-cholesterol embi (LDL), kunye negalelo ekwandeni kwe-cholesterol elungileyo (HDL). Ukongeza, ubukho be-arginine kwi-chufa bukhokelela ekonyukeni kwe-nitric acid, eyinto ebangela i-vasodilation, ukunciphisa uxinzelelo lwegazi, into enobungozi ehambelana nezifo zentliziyo.

Nangona i-chufa izisa izibonelelo zempilo, kubalulekile ukuba ukusetyenziswa kwayo kufakwe kwisondlo esifanelekileyo kwaye kudibaniswe nendlela yokuphila enempilo, kunye nokuziqhelanisa nokuzilolonga rhoqo.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonisa ixabiso lesondlo elihambelana ne-100 g ye-chufa:

Iiresiphi nge-chufa

I-Chufa inokudliwa njenge izimuncumuncu, okanye zongezwa kwiisaladi okanye kwiiyogathi. Ezi zilandelayo ziindlela zokupheka ezinokulungiswa ngokulula:

1. Isaladi nge-chufa

Izithako

• 150 g yenkukhu eyosiweyo;
• Apple iapile eliphakathi lisikwe libe ngamacwecwe amancinci;
• 1 isanqante;
• I-1/3 indebe ye-chufa egcadiweyo ehovini;
• ½ ikomityi itswele;
• Amagqabi elettuce;
• Utamatisi we-Cherry;
• Iipuniwe ezi-2 zamanzi;
• Iipuniwe ezi-4 (zedizithi) yeviniga;
• ½ icephe (le-dessert) yetyuwa;
• ¼ indebe yeoyile yomnquma.

Imowudi yokulungiselela

Ukulungiselela i-sauce, shaya i-chufa, iipunipoyi ezi-2 ze-anyanisi, amanzi, ityuwa kunye neviniga kwi-blender, ngokuthe ngcembe ukongeza i-oli yomnquma.

Kwisikhongozeli esahlukileyo, beka amagqabi lettuce, amanye amatswele kunye ½ indebe yesosi. Gquba yonke into emva koko udibanise iitumato zetsheri ezinqunqwe iziqingatha kunye namacwecwe e-apile, ugcoba kunye nayo yonke isosi. Unokongeza iziqwenga ze-chufa ngaphezulu.

2. I-yogurt ene-chufa kunye neziqhamo

Izithako

• 1 iyogathi;
• I-1/3 indebe ye-chufa;
• 4 amaqunube;
• 1 icephe lembewu ye-chia;
• 1 ibhanana.

Imowudi yokulungiselela

Ukulungiselela iyogathi, vele usike iziqhamo kwaye udibanise zonke izithako. Isiqhamo esongezwe kwiyogathi sinokuhluka ngokuxhomekeka kwincasa yomntu