Ukutya okunempilo: Amakhiwane eNtwasahlobo kunye nehlobo

Umxholo

• Amakhiwane omileyo naqabileyo yenye yezinto zokutya ezisempilweni ezinamandla amakhulu, enika ifayibha ngaphezulu kwazo naziphi na ezinye iziqhamo.
• Iiresiphi zisebenzisa amakhiwane amatsha njengesibheno
• Njenge-snack enempilo
• Iiresiphi ezisebenzisa amakhiwane amatsha njenge dessert
• Uphengululo lwe

Amakhiwane omileyo naqabileyo yenye yezinto zokutya ezisempilweni ezinamandla amakhulu, enika ifayibha ngaphezulu kwazo naziphi na ezinye iziqhamo.

Ukuzibuza malunga nesibonelelo sezempilo samakhiwane amatsha? Ukuluma ngakunye kuqhayisa nge potassium, calcium, nemagniziyam, isinyithi, iipolyphenol kunye nee-antioxidants zokuqhuba iseshoni yoqeqesho. Amakhiwane amatsha okanye amisiweyo, anelisa izinyo lakho eliswiti ngokulunga, ngokulunga okuphezulu. Kodwa ziyonakalisa ngokukhawuleza, ke zisebenzise kwiintsuku ezimbini, utshilo uSondra Bernstein, umbhali we Intombazana kunye neFikbook.

Zizame ziphelele njengeshwamshwam elisempilweni okanye ngeendlela ezinencasa ezichazwe ngezantsi:

Iiresiphi zisebenzisa amakhiwane amatsha njengesibheno

Hlanganisa iikomityi ezi-3 zemifuno yentsimi, ikomityi ye-1/4 yeqhekeza itshizi yebhokhwe, iihafu ezi-6 zamakhiwane, kunye ne-3 tbsp. iinathi zepayini. Gweba nge-2 tbsp. iviniga ye-balsam, i-1/4 indebe yeoli yeoli, i-1/4 tsp. ijusi yelamuni, ityuwa kunye nepepile ukungcamla.

Njenge-snack enempilo

Qhekeza amakhiwane ama-3, ibhanana e-1, amaqunube angama-6, kunye ne-1/2 ye-cantaloupe encinci ibe ngamaqhekeza anobungakanani bokuluma. Xoxa kwi-6 bamboo skewers kunye ne-drizzle ngejisi lemon. Khonza nge-lemon ephantsi okanye i-vanilla yoghurt yokudipha.

Iiresiphi ezisebenzisa amakhiwane amatsha njenge dessert

Preheat oven ukuya kwi 350°F. Gcoba amakhiwane ama-4 nge-1 tbsp. ubusi okanye isiraphu yemephu. Beka kwiphepha lokubhaka; roast imizuzu eli-10. Ncedisa ngamakhiwane ama-2 ngaphezulu kwe-1/2 yekomityi ye-lowfat vanilla yeyogathi eqingqiweyo okanye i-ayisikrimu enamafutha ancitshisiweyo.

Izibonelelo zempilo zamakhiwane amatsha (3) aphakathi: Iikhalori ezili-111, i-4 G fiber, i-348 MG potassium, i-54 MG calcium

Uphengululo lwe