Yiyiphi i-Heck yigwele lezondlo, ngokwenene?

Umxholo

• Yintoni igwele lesondlo?
• Nazi ezinye kwezi zibonelelo zezempilo
• Uyitya njani igwele lesondlo
• "Itshizi" iChickpeas egcadiweyo
• "Itshizi" Kale Chips
• Uphengululo lwe

Ubonile imvubelo yezondlo efafazwe kwiisaladi kunye nemifuno egayiweyo, kwaye usenokuba uvile izazi zezondlo zikuxelela ukuba wenze ukongeza rhoqo kwiipleyiti zakho, kodwa yintoni kanye kanye? ngu igwele lesondlo-kwaye zeziphi izibonelelo zempilo ezinikezelayo? Apha, uJennie Miremadi, M.S., ingcali yezondlo edibanisayo kunye nengcali ye-EFT, inika ukukhanya kokutya okugqwesileyo, okanye ngaba ufanele uthi, i-super flake?

Yintoni igwele lesondlo?

Rhoqo ibizwa ngegama elithi "nooch," yindlela engasebenziyo yegwele (isaccharomyces cervisae strain, to be specific), kwaye iMiremadi ithi ikhulile kwezinye izinto zokutya, ezinje ngommoba kunye ne-beet molasses, zize zilungiswe (ukuvuna, ukuhlamba, ukunamathisela, ukoma) ukuyifumana kumanqanaba okulungele ukutya. Okumangalisayo kukuba, nangona kunjalo, ayinayo iswekile okanye incasa eswiti, ngaphandle kokuvela kwayo kukutya okuneswekile ngokwendalo. Ngapha koko, ichasene kakhulu. "Igwele elinesondlo linencasa etyebileyo, ene nutty, efana netshizi enokuphucula incasa yezitya ezininzi zevegan," utshilo uMiremadi. Kwaye ngenxa yokuba iza kwiiflakes ezityheli okanye ifom yomgubo, kulula kakhulu "uthuli" ekutyeni ukukhaba incasa yakho-kunye neenzuzo zempilo-phezulu inotshi. (Ukhangela ezinye iindlela zokunciphisa ubisi okanye ukusika iikhalori kancinane ngokunciphisa itshizi yakho? Zama ezi Recipes zePizza zaMahhashi yeCheese ukuze Ungaze Uphoswe neTshizi.)

Nazi ezinye kwezi zibonelelo zezempilo

Imvubelo yesondlo ihlala iqiniswe ngee-vithamini ze-B, kubandakanya i-thiamin, i-riboflavin, i-niacin, i-vitamin B6 kunye ne-B12, utshilo uMiremadi, zonke ezi zinto zinceda ukuguqula ukutya kube kukutsha ukuze ufumane usuku uziva womelele. I-vitamin B12 ibaluleke kakhulu kwii-vegans kunye nemifuno. "Banokuba nzima ukufumana isixa esaneleyo sevithamini ekutyeni kwabo kuba sikhona ngokwemvelo kwimveliso yezilwanyana njengentlanzi, inyama yenkomo, isibindi, kunye neemveliso zobisi, kodwa ngokuqhelekileyo ayifumaneki ngokwemvelo kukutya kwezityalo," uyongezelela. AmaZiko ezeMpilo eSizwe acebisa i-2.4 mcg ye-B12 ngosuku, ngoko ke ukufafaza amacephe amabini kuphela egwele lesondlo kwimifuno eyosiweyo yindlela elula yokuhlangabezana nobuncinci bakho bemihla ngemihla.

Ibhonasi: UMiremadi uthi igwele lesondlo ikwangumthombo olungileyo we-selenium kunye ne-zinc, enceda ukukhulisa ukusebenza kwamajoni omzimba, kunye neegram ezintathu zefayibha kunye neegram ezisixhenxe zeprotheyini kwiipuni ezimbini, ayisiyongcamango embi ukuyongeza kwi-post-workout yakho isidlo sokubuyisela. (Jonga ezi Zintandokazi zasemva kokuSebenza kuQeqesho lwabaQeqeshi.)

Uyitya njani igwele lesondlo

Ngombulelo kwincasa yayo yetshizi, igwele lesondlo liyindawo enkulu engeyiyo yobisi kwabo bangakwaziyo okanye bakhethe ukungatyi ubisi, utshilo uMremadi. Yindlela elula yokuphinda incasa yesonka samasi enganambitheki mbumbulu, utshilo. Ngaba ufuna ukukhuthazwa? "Yifefe kwi-popcorn, okanye endaweni yeParmesan, yisebenzise kwi-pesto sauce," ucebisa. (Zama nayiphi na kwezi 12 zokupheka eziphilileyo zePesto ezingabandakanyi iPasta ukuze uqalise.)

Ukuba ufuna nje ukuzama le ndlela yokutya kwaye unganyamezeli imveliso yobisi, uMremadi uthi ungaxuba enye kwikomityi yeyogathi yamaGrike (izilwanyana ezidliwayo zinokusebenzisa iyogathi yekhokhonathi engenaswekile) ukudibanisa incasa emnandi-eswiti-tart. Kwaye ngenxa yokuba imifuno ayinayo i-vitamin B12, ucebisa ukuba uyongeze kukutya okusekwe kwimifuno, emacaleni, kunye nokutya okulula ukuze ufumane ukuluma okungalinganiyo. Unokumpompa ipopcorn yakho ngokufefa kwemvubelo yesondlo-yiphose nje ngeoyile yeoyile kunye netyuwa, nayo, okanye ujike i-broccoli egcadiweyo kwisitya esityiweyo esecaleni ngokufaka i-veggie ngemvubelo yesondlo ngaphambi kokubhaka.

Isinongo esimnandi, zama le recipe ye "Cheesy" Ichickpeas ezigcadiweyo

"Itshizi" iChickpeas egcadiweyo

Izithako:

1 16-oz. Ngaba i-chickpeas

1 tbsp. i-oyile ye-olivu

I-1/3 indebe yemvubelo yesondlo

I-1 ithisipuni yatshaya i-paprika

Imikhombandlela:

1. Phambi kobushushu be-oveni ukuya kuma-400 degrees F.

2. Khupha kwaye uhlambulule i-chickpeas kwaye uyomise ngetawuli yephepha.

3. Gweba amantshontsho nge-oyile ye-olive, igwele lesondlo, kunye ne-paprika etshayiweyo.

4. Bhaka imizuzu engama-30 ukuya kwengama-40 kude kube krwada kunye negolide emdaka. Nciphisa ityuwa uze upholile. Yonwabele!

Ungazithumela ii-chickpeas ze-kale ezinqunqiweyo kwiresiphi kaMiremadi "Cheesy" Kale Chips.

"Itshizi" Kale Chips

Izithako:

1/2 indebe ye-cashews eluhlaza ifakwe kwiiyure ezi-4, emva koko ikhutshwe

Iikomityi ezi-4 ze-kale, ezinqunqiweyo

Ikomityi ye-1/4 indebe yesondlo

2 tbsp. ikhokhonathi okanye ioyile yomnquma

Gcoba i-Himalayan okanye ityuwa yolwandle

Phula i-cayenne pepper

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-275 degrees F. Yongeza i-kale kwisitya sokuxuba kunye ne-olive okanye ioyile yekhokhonathi kwaye usebenzise izandla ukunxiba i-kale ngeoyile.

2. Yongeza i-cashews efakwe emanzini, imvubelo yesondlo, ityuwa kunye nepepper ye-cayenne kwi-blender okanye iprosesa yokutya kunye ne-pulse ibe ngumxube ococekileyo.

3. Yongeza umxube wecashew kwi-kale kwaye usebenzise izandla ukunxiba i-kale, uqinisekise ukuba onke amagqabi ayagqunywa.

4. Sasaza i-kale kwiphepha lokubhaka uze ubhake imizuzu eyi-10-15. Sebenzisa i-spatula ukuphosa amagqabi e-kale kwaye ubhake okongeziweyo imizuzu engama-7-15, okanye kude kube ziichips zakudala zi-crispy kwaye zimdaka kancinci. Susa kwi-oven kwaye upholile ngaphambi kokutya.

Uphengululo lwe