Ubwino wathanzi 5 wa hazelnut (kuphatikiza maphikidwe)

Zamkati

• 1. Limbikitsani thanzi la mtima
• 2. Limbikitsani ubongo ndi kukumbukira
• 3. Sungani shuga m'magazi anu
• 4. Thandizani kuchepetsa kunenepa
• 5. Pewani khansa
• Zambiri zamatenda a Hazelnut
• Maphikidwe osavuta ndi Hazelnut
• 1. Hazelnut kirimu
• 2. Mkaka wa hazelnut
• 3. Hazelnut batala
• 4. Nkhuku ndi hazelnut saladi

Ma hazelnuts ndi mtundu wa zipatso zowuma ndi zobala mafuta zomwe zimakhala ndi khungu losalala ndi mbewu yodyedwa mkati, pokhala gwero labwino kwambiri lamphamvu chifukwa chazambiri zamafuta, komanso mapuloteni. Pachifukwa ichi, mtedzawu umayenera kudyedwa pang'ono, kuti mupewe kuwonjezera kuchuluka kwa kalori kwambiri.

Chipatso ichi chitha kudyedwa chaiwisi, ngati mafuta a azitona kapena chingagwiritsidwe ntchito kukonzekera mkaka wa hazelnut kapena batala, mwachitsanzo. Ma hazelnuts ali ndi maubwino angapo azaumoyo chifukwa ali ndi michere yambiri, chitsulo, phosphorous, folic acid, calcium, magnesium ndi mavitamini a B, othandizira kuchepetsa cholesterol, kupewa magazi m'thupi, kusamalira thanzi la mafupa komanso kulimbikitsa kagayidwe ka chiwindi.

Ubwino wogwiritsa ntchito mtedza ungakhale:

1. Limbikitsani thanzi la mtima

Chifukwa chakuti ali ndi mafuta abwino komanso ulusi wabwino, mtedzawu umathandiza kuchepetsa cholesterol ndi triglycerides, komanso kumawonjezera cholesterol wabwino, womwe umalepheretsa kuyambika kwa zovuta komanso matenda amtima, monga kuthamanga kwa magazi, atherosclerosis kapena infarction. Kuphatikiza apo, chifukwa cha vitamini E, yomwe ndi antioxidant yamphamvu, hazelnut imachepetsa kutupa mthupi lonse, kumachepetsa chiopsezo cha matenda amtima.

Chifukwa chothandizidwa ndi magnesium, folic acid ndi potaziyamu, hazelnut imathandizanso kuchepetsa kuthamanga kwa magazi, chifukwa imakhala ndi thanzi la milandu yamagazi.

2. Limbikitsani ubongo ndi kukumbukira

Ma hazelnuts ali ndi folic acid, magnesium ndi zinc zambiri, zomwe ndizofunikira micronutrients ndikofunikira pakufalitsa zikhumbo zamitsempha. Chifukwa chake, kudya chipatso chouma ichi ndi njira yabwino yowonjezeretsa kapena kusunga kukumbukira ndi kuphunzira, kukhala chakudya chabwino cha ana azaka zopita kusukulu kapena anthu okalamba omwe ali ndi zovuta zokumbukira, mwachitsanzo.

3. Sungani shuga m'magazi anu

Chifukwa cha michere yake yambiri komanso michere yomwe imakhala, monga oleic acid ndi magnesium, hazelnut imathandizira kuchepetsa ndikuwongolera kuchuluka kwa shuga m'magazi, kukulitsa chidwi cha insulin. Pachifukwa ichi, mtedza ndi chitsanzo chabwino cha akamwe zoziziritsa kukhosi omwe amatha kudyedwa ndi anthu omwe ali ndi matenda ashuga panthawi yopumira.

4. Thandizani kuchepetsa kunenepa

Ma hazelnuts ndi mtundu wazipatso zouma zomwe zimakhala ndi fiber yambiri, zomwe zimapangitsa kuti munthu akhale wokhutira, kuzidya pang'ono pang'onopang'ono, mwachitsanzo, zitha kuthandizira kuchepa thupi, kuti muchepetse njala. Pachifukwa ichi, tikulimbikitsidwa kudya pafupifupi 30 g wa mtedza.

5. Pewani khansa

Mtedzawu umakhala ndi ma antioxidants ambiri, mavitamini ndi michere yomwe imatha kupatsa mphamvu zotsutsana ndi khansa. Chipatso chouma ichi chimakhala ndi antioxidant yotchedwa proanthocyanins, yomwe imateteza kupsinjika kwa okosijeni.

Kuphatikiza apo, zomwe zili mu vitamini E ndi manganese, zimateteza ku kuwonongeka kwa ma cell komwe kungayambitse khansa pamapeto pake.

Zambiri zamatenda a Hazelnut

Tebulo lotsatirali likuwonetsa chidziwitso cha thanzi la magalamu 100 a hazelnut:

Maphikidwe osavuta ndi Hazelnut

Maphikidwe osavuta kupanga kunyumba ndikuphatikizanso mtedza mu zakudya, ndi awa:

1. Hazelnut kirimu

Zosakaniza

• 250 ga hazelnut;
• 20 g wa ufa wa kakao;
• Supuni 2 zodzaza ndi shuga wa coconut.

Kukonzekera akafuna

Tengani mtedzawo mu uvuni wokonzedweratu pa 180ºC ndi kusiya kwa mphindi 10 kapena mpaka atakhala ofiira golide. Kenako ikani mtedzawu mu purosesa yazakudya kapena blender ndikumenya mpaka akhale osasinthasintha pang'ono.

Kenaka onjezerani ufa wa cocoa ndi shuga wa kokonati, ndikudutsanso chisakanizo kudzera mu purosesa kapena blender. Kenako ikani zonona mu chidebe chagalasi ndikudya momwe mungafunire.

2. Mkaka wa hazelnut

Zosakaniza

• 1 chikho cha mtedza;
• 2 supuni zamchere zokoma za vanila;
• 1 uzitsine mchere wamchere (mwakufuna);
• Supuni 1 (ya mchere) wa sinamoni, nutmeg kapena ufa wa cocoa (ngati mukufuna);
• Makapu atatu a madzi.

Kukonzekera akafuna

Sindikizani mtedza m'madzi kwa maola 8. Kenako, sambani mtedzawu ndikumenya blender pamodzi ndi zosakaniza zina, kuti mukhale okoma. Sungani kusakaniza ndikusungira mu botolo kapena botolo lagalasi.

3. Hazelnut batala

Zosakaniza

• Makapu awiri a mtedza;
• ¼ chikho cha mafuta a masamba, monga canola.

Kukonzekera akafuna

Kutenthetsani uvuni mpaka 180º ndiyeno ikani mtedzawu pa tray ndikuphika. Lolani chotupitsa kwa mphindi 15 kapena mpaka khungu liyambe kugwa ndi mtedzawu kapena mpaka mtedzawo uli wagolide.

Ikani mtedzawo pa nsalu yoyera, tsekani ndikuyimilira kwa mphindi zisanu. Kenako, chotsani khungu ku mtedzawo ndikuyimilira kwa mphindi 10, kufikira ataziziratu. Pomaliza, ikani mtedzawu mu purosesa wa chakudya kapena chosakanizira, onjezerani mafuta ndikumenya mpaka osakaniza ali ndi kapangidwe kofanana ndi batala wa chiponde.

4. Nkhuku ndi hazelnut saladi

Zosakaniza

• 200 g wa nkhuku yokazinga;
• 1 apulo apakati odulidwa mu magawo oonda;
• 1/3 chikho cha mtedza wokazinga mu uvuni;
• Onion chikho anyezi;
• Letesi 1 yatsuka ndikulekanitsidwa masamba;
• Tomato wamatcheri;
• Supuni 2 zamadzi;
• 4 supuni zamchere za viniga wosasa;
• ½ supuni (ya mchere) yamchere;
• 1 clove wa adyo;
• Uzitsine 1 wa paprika;
• ¼ chikho cha mafuta.

Kukonzekera akafuna

Yambani polekanitsa zosakaniza za zovala za saladi. Kuti muchite izi, menyani mtedzawu, supuni 2 za anyezi, madzi, mchere, adyo, viniga wosasa ndi paprika muzakudya kapena blender. Pakadali pano, onjezerani mafuta pang'ono nthawi imodzi. Msuzi wakonzeka.

Mu chidebe chachikulu, ikani masamba a letesi, anyezi otsala ndi ½ chikho cha msuzi. Onetsetsani kenako onjezerani tomato wamatcheri odulidwa pakati ndikuyika magawo a apulo, ndikuthira msuzi wonsewo. Ngati mukufuna, mutha kuwonjezera mtedza wosweka pamwamba.