Ungawupheka njani umbona kwiCob (kunye neConcos flavour Combos ekufuneka uzame)

Umxholo

• Kutheni umbona kwi-Cob Usempilweni AF
• Ungayipheka njani ingqolowa kwiCob
• Ingqolowa emnandi kwiCob Flavour kunye neeToppings
• Uphengululo lwe

Ingqolowa ekhwekhweni ifana neqhawe elisempilweni le-BBQs zasehlotyeni. Kuba ungayiphosa kwi-grill kwaye uyitye ngezandla zakho, ihamba ngokugqibeleleyo ecaleni kwezinja ezishushu, iihambhega, kunye nesandwich-kodwa yongeza isondlo esifanelekileyo kwimenyu. Oko akuthethi ukuba ufuna ukuyitya icacile, nangona kunjalo. Apha, bona ezona ndlela zilungileyo zokupheka, ngaphezulu, kunye nokutya umbona kwisikhwebu. (Uyayithiya indlela efika ngayo emazinyweni akho? Zama ezi resiphi zokususa umbona endaweni yoko.)

Kutheni umbona kwi-Cob Usempilweni AF

Enye ikhwebu enkulu yombona kwi-cob ineekhalori ezimalunga ne-75 kunye ne-4 grams yeprotein-plus, itoni yefiber ngokukhonza. "Umbona yingqolowa iphela kwaye unikezela nge-4.6 yeegramu zekomityi kwikomityi nganye," utshilo uChristian Brissette, MS, RD, otya ukutya, "Ifayibha ikugcina rhoqo, inceda ukulawula iswekile yegazi kunye namazinga echolesterol, kwaye inokukunceda ukulawula ubunzima bakho," (Bona ngakumbi kwiZibonelelo zeFiber ezenza ukuba kubaluleke kakhulu.)

Kwaye, ngenxa ye-hue yayo etyheli, uyazi ukuba igcwele isondlo samandla e-antioxidants. "Umbona ulayishwe i-antioxidants ebizwa ngokuba yi-carotenoids, ngokukodwa i-lutein kunye ne-zeaxanthin," kusho uBrissette. "Ezi antioxidants zinokunceda ukukhusela nokulawula isifo samathambo kunye nokunyusa impilo yamehlo akho, ukukhusela i-cataract kunye nokulahlekelwa kombono kamva ebomini."

Ibhonasi: Kulungile ngexesha lonyaka. “Ihlobo lelona xesha libalaseleyo lombona omtsha, njengoko uJuni noJulayi ingawona maxesha encopho yokuvunwa kombona omtsha, nto leyo ekhokelela kumbona oswiti, onencasa ngakumbi,” yongeza ingcali yokutya uDana Angelo White, M.S., R.D.

Ungayipheka njani ingqolowa kwiCob

Xa kuziwa ekuphekeni umbona, kukho iindlela ezimbalwa ezahlukeneyo zokuhamba.

Bilisa: "Eyona ndlela iqhelekileyo yokupheka umbona kukuwubilisa," utshilo u-Ashley Iovinelli, umqeqeshi oqinisekisiweyo wokudibanisa isondlo kunye ne-blogger yokutya e-Wheatgrass Warrior. Hluza umbona, emva koko uwaphose embizeni enkulu yokubilisa, enetyiwa emanzini kwisitovu phezulu kangangemizuzu emihlanu.

Imicrowave: Ukuba uziva wonqena kancinci (akukho hlazo apha!), Unako kwakhona microwave ingqolowa kwikhoba imizuzu emine ukuya kwemihlanu, utsho u-Iovinelli.

Grill: Ukugaya yeyona nto ithatha ixesha elininzi, kodwa ixabisa ngokupheleleyo. (P.S. ubusazi ukuba unokugcoba iiavokhado?!) Kukho indlela ekhethekileyo yokugcoba indlebe egqibeleleyo yombona: Ufuna ukuyipheka kwi-grill kwikhoba layo (ukuyigcina ifumile) malunga nemizuzu engama-20 iyonke. Kuqala, tsala amaqokobhe angaphandle (ungakhange uwavalele), kwaye ususe zonke iisilika. Emva koko tsala amakhoba ubuye ukogquma indlebe, kwaye ubeke ukutya konke kwindawo yokutya. Emva kwemizuzu eli-15, tsala amakhoba uyeke ingqolowa ihlale ngokuthe ngqo kwimizuzu emihlanu edlulileyo ukongeza umsi omncinci njengokugqibezela, utshilo umpheki uMareya Ibrahim, isondlo esipheleleyo kunye nomsunguli we-Eat Cleaner. Gqiba ngokuchukumisa okukhethiweyo kwebhotela okanye i-ghee kunye nokufafaza ityuwa yolwandle. Ingcebiso yePro: Ukuba uthanda i-char encinci kumbona wakho, yibuyisele kwi-grill enye imizuzu eyi-1 ukuya kwe-2, utshilo uMhlophe.)

Ingqolowa emnandi kwiCob Flavour kunye neeToppings

Ngoku ingqolowa yakho iphekiwe, lixesha lokulungiswa.

Kuqala, sebenzisa intwana yamafutha ukunxiba ingqolowa yakho ngaphambi kokufaka ii-toppings zakho ozifunayo. "IiCarotenoids nazo zinamafutha anyibilikayo, oko kuthetha ukuba umzimba wakho uwuthatha ngcono xa usitya umbona wakho ngamanqatha. Ke qhubeka ukongeza ibhotolo, ioyile yeoyile, okanye ioyile yeavokhado kumbona wakho," utshilo uBrissette. (Ngokwenyani: amanqatha awabi, nina madoda.)

Zama ezi zokupheka kunye nencasa indibaniselwano:

• BUmbona osongelwe nge-acon kwiCob: Le recipe nguMareya ilungile kubathandi benyama. Susa amakhoba kwingqolowa kwaye ubilise izikhwebu kude kube yifolokhwe-ithenda. Gquba nganye kwisilayidi sebhekoni engenasithilini kwaye ufefe i-oregano, igalikhi egalelwe ipepile. Isongele izikhwebu ezisongelwe nge-bacon kwi-foil ye-aluminium enzima kunye ne-grill de ibhekoni ibe crispy; malunga nemizuzu esi-8 ukuya kweli-10. Ukucoca ioyile engaphezulu kunye nokubhabha ngetawuli yephepha ngaphambi kokonwaba.
• Umbona weFeta ovuthayo kwiCob: Xuba iicephe ezi-2 ze-feta cheese, icephe eli-1 i-EVOO, udwi we-oregano owomileyo, kunye neepepile ezibomvu (nge-1-2 cobs), utshilo uMareya. Galela ngaphezulu kombona ophekiweyo, otyetyisiweyo.
• I-Mexicali Corn kwiCob: Xuba amacephe ama-2 e-cotija yetshizi, iicephe ezi-2 zeghee, isiqingatha se-teaspoon esitshayiweyo sepaprika, ufefe ityuwa yolwandle kunye nepepile eqhekekileyo. Thambisa ingqolowa ebilisiweyo okanye eyosiweyo, utshilo uMareya.
• ICitrus kunye neHerb Corn kwiCob: Imifuno emitsha efana nebasil, iparsley, kunye necilantro ziya kudibana kakuhle nombona, utshilo u-Iovinelli. Enye yeendlela zam endizithandayo zokuhombisa umbona kukupeyinta ibhotolo enyibilikileyo kunye nokongeza incindi yelime ekalika, amagqabi e-cilantro, umgubo wesilili, i-paprika kunye neebhakoni ezingakhuselekanga, utshilo.
• I-Cheesy kunye ne-Breadcrumb Corn kwiCob: Nyibilikisa ibhotolo kwisitya kwaye uyihlambe emboneni. Kwipleyiti eyahlukileyo, xuba isonka, umgubo wegalikhi, kunye noshizi webhokhwe yeebhedi. "Isonka samasi sisasazeka ngokulula kwaye siyanyibilika kumbona oshushu kwaye isonka esityikityiweyo sidibanisa oko," utshilo u-Iovinelli.
• Imbewu yethanga iPesto Corn kwiCob: Hlanganisa imbewu ye-pesto eyenziweyo kunye nale recipe, ngoncedo lukaMaria: Okokuqala, i-pan toast 1 indebe efihliweyo yembewu yethanga ngaphezu kobushushu obuphakathi kude kube livumba elimnandi, ligungqa amaxesha ngamaxesha; malunga 5-6 imizuzu. Hlanganisa i-1/2 yekomityi yecilantro (epakishwe), amacephe ama-3 e-EVOO (okanye umxube weoyile yembewu yeethanga kunye ne-EVOO), icephe eli-1 lejusi yelamuni, icephe eli-1 lesonka semvubelo, ii-2 cloves igalikhi entsha, 1/2 itispuni yolwandle ityuwa, 1/2 ithisipuni ipepile emhlophe, kwaye ucofe kwiprosesa yokutya de ibe yintlama. Yongeza imbewu yeethanga kunye ne-pulse kwakhona, emva koko usasaze ingqolowa ephekiweyo. (Yenza malunga ne-1 ne-1/2 yeekomityi zepesto. Ungazama ezinye iindlela zokupheka ze-pesto.)

Uphengululo lwe