7 Ubwino Waumoyo Wa Dzungu

Zamkati

• Zambiri zaumoyo
• Ma Fit a Dzungu Oyenerera
• Kupanikizana Kwa Dzungu Kwaulere
• Dzungu puree

Dzungu, lotchedwanso jerimum, ndi masamba omwe amagwiritsidwa ntchito kwambiri pokonzekera zophikira omwe ali ndi mwayi waukulu wokhala ndi chakudya chochepa komanso zopatsa mphamvu zochepa, zomwe zimathandiza kuti muchepetse thupi. Chifukwa chake, maungu onse a cabotian ndi dzungu ndi ogwirizana pazakudya ndipo samalemera.

Kuphatikiza apo, ndiwo zamasamba izi zitha kugwiritsidwa ntchito pazakudya zopatsa mphamvu kwambiri ndipo kumwa kwake nthawi zonse kumabweretsa izi:

1. Kusintha thanzi la diso, popeza ili ndi vitamini A wambiri ndi carotenoids;
2. Lonjezerani kumverera kokhuta, chifukwa cha kupezeka kwa ulusi;
3. Pewani mathithi, Pokhala ndi lutein ndi zeaxanthin, ma antioxidants amphamvu omwe amachita pamaso;
4. Limbikitsani chitetezo cha mthupi, popeza ili ndi vitamini A ndi C wambiri;
5. Thandizani kuchepa thupi, chifukwa imakhala ndi ma calories ochepa komanso imakhala ndi michere yambiri;
6. Pewani khansa, chifukwa cha kuchuluka kwake kwa beta-carotenes, vitamini A ndi C;
7. Imaletsa makwinya ndikusintha khungu, chifukwa cha kupezeka kwa vitamini A ndi carotenoids.

Kuti mupeze maubwino awa, dzungu liyenera kudyedwa limodzi ndi zakudya zopatsa thanzi, zomwe zitha kuphatikizidwa m'maphikidwe monga masaladi, puree, makeke, ma pie ndi ma cookie. Umu ndi momwe mungapangire madzi a dzungu pamavuto a impso

Zambiri zaumoyo

Gome lotsatirali limapereka chidziwitso chazakudya cha 100 g wa kabotian ndi sikwashi wa maungu:

Dzungu amathanso kudyedwa ndi khungu, ndipo nthanga zake zitha kugwiritsidwanso ntchito kuthira zonunkhira masaladi komanso kukhala zosakaniza za granola wokometsera. Pachifukwachi, nyembazo ziyenera kuloledwa kuwuma panja kenako nkuzisiya mu uvuni wochepa mpaka zitakhala zagolide komanso zonunkhira.

Ma Fit a Dzungu Oyenerera

Zosakaniza:

• Mazira 4
• 1/2 chikho oat tiyi mu flakes abwino;
• 1 chikho cha tiyi wophika wothira tiyi;
• Supuni 2 zokometsera zophikira;
• Supuni 1/2 ya ufa wophika;
• Supuni 2 zamafuta a coconut.

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu chosakanizira chamagetsi kapena chosakanizira. Ikani mu zisoti zopangira mafuta ndikuphika mu uvuni wapakatikati kwa mphindi pafupifupi 25.

Kupanikizana Kwa Dzungu Kwaulere

Zosakaniza:

• 500 g wa dzungu khosi;
• 1 chikho cha zotsekemera zophikira;
• 4 ma clove;
• 1 ndodo ya sinamoni;
• 1/2 chikho cha madzi.

Kukonzekera mawonekedwe:

Chotsani khungu la dzungu ndikuduladutswa tating'ono ting'ono. Mu poto, ikani madzi, ma clove, sinamoni ndi zidutswa za dzungu. Lolani kuti liphike mpaka litakhala kirimu, kusakaniza bwino kuti likhale lofanana.

Kenaka onjezerani zotsekemera ndikupitirizabe kuyambitsa bwino, kuti musamamatire poto. Zimitsani kutentha ndikuyika maswiti mu chidebe chamagalasi ndi madzi otentha. Sungani mufiriji kwa masiku asanu ndi awiri.

Dzungu puree

Puree iyi imakhalanso ndi ulusi womwe umathandizira kukonza matumbo, kuchepetsa kudzimbidwa komanso kupatula kukhala wolemera mu beta-carotene imakhalanso ndi ma calories ochepa chifukwa gawo limakhala ndi zopatsa mphamvu za 106, zomwe zimawonetsedwa pazakudya zochepetsa thupi, komanso popeza zili ndi kukoma pang'ono pang'ono Ndi njira yabwino kwa ana.

Zosakaniza:

• 500 g wa dzungu;
• Supuni 6 zamkaka wosenda;
• Supuni 1/2 ya batala;
• Mchere, mtedza ndi tsabola wakuda kuti mulawe.

Kukonzekera mawonekedwe:

Kuphika dzungu ndi knead ndi mphanda. Onjezerani mkaka wambiri ndi mchere, mtedza ndi tsabola ndikusakaniza bwino. Bweretsani pamoto ndi supuni 2 za anyezi wodulidwa ndikuwotcha mafuta. Ngati mukugwiritsa ntchito sikwashi ya cabotian, onjezerani supuni 2 zokha za mkaka wosakanizidwa.

Kuti mugwire ntchito zochepa komanso mupindule zambiri, phunzirani Momwe mungasungire ndiwo zamasamba kuti mupewe kutaya zakudya.