Biringanya: 6 maubwino akulu, momwe mungagwiritsire ntchito ndi maphikidwe athanzi

Zamkati

• Zambiri za biringanya
• Momwe mungagwiritsire ntchito
• Maphikidwe abwino a biringanya
• 1. Madzi a biringanya kuti achepetse kunenepa
• 2. Madzi a biringanya a cholesterol
• 3. Chinsinsi cha pasitala
• 4. Biringanya mu uvuni
• 5. Antipasto wa biringanya
• 6. Lasagna ya biringanya

Biringanya ndi masamba omwe ali ndi madzi ambiri komanso antioxidant, monga flavonoids, nasunin ndi vitamini C, omwe amateteza m'thupi kuteteza kukula kwa matenda amtima ndikutsitsa cholesterol.

Kuphatikiza apo, biringanya imakhala ndi ma calories ochepa, imakhala ndi michere yambiri ndipo imakhala yathanzi kwambiri, ndipo itha kugwiritsidwa ntchito mmakonzedwe osiyanasiyana ophikira m'njira yathanzi, makamaka kulimbikitsa kutaya thupi.

Kuphatikiza biringanya mu chakudya chanu cha tsiku ndi tsiku kumatha kubweretsa zabwino zingapo, monga:

1. Kuchepetsa cholesterol "choyipa" ndi triglycerides, popeza ili ndi nasunin ndi anthocyanins, omwe ndi ma antioxidants amphamvu, othandiza kuteteza kukula kwa mavuto amtima, monga atherosclerosis, mwachitsanzo;
2. Bwino magazi, popeza imalimbikitsa thanzi la mitsempha yamagazi, popeza ili ndi zinthu zotsutsana ndi zotupa zomwe zimathandizira kuwongolera kuthamanga kwa magazi;
3. Amakonda kuchepa thupichifukwa ndi mafuta ochepa komanso ali ndi michere yambiri, kukulitsa kukhutitsidwa;
4. Imaletsa kuchepa kwa magazi m'thupi, chifukwa imachokera ku folic acid, yomwe ndi vitamini yomwe imathandizira kupanga maselo amwazi;
5. Amayang'anira kuchuluka kwa shuga m'magazi, popeza ili ndi ma antioxidants ambiri ndi ulusi womwe umachedwetsa kuyamwa kwa chakudya m'matumbo, kukhala njira yabwino kwambiri yopewera matenda ashuga komanso anthu omwe ali ndi matenda ashuga;
6. Bwino kukumbukira ndi ubongo ntchitopopeza ili ndi phytonutrients yomwe imaletsa kuwonongeka ndi ma radicals aulere kumaselo amitsempha, yolimbikitsa thanzi laubongo.

Kuphatikiza apo, kumwa biringanya kumatha kuletsa kukula kwa mavuto am'mimba, popeza ulusi womwe umapezeka mu masamba amathandiza kutulutsa poizoni, kuthandizira kugaya ndi kuwongolera matumbo, omwe amachepetsa chiopsezo cha khansa ya m'mimba ndi m'matumbo.

Zambiri za biringanya

Gome lotsatirali likuwonetsa kapangidwe ka zakudya mu 100 g wa biringanya yaiwisi:

Ndikofunika kunena kuti kuti mupeze zabwino zonse za biringanya zomwe zatchulidwa pamwambapa, ndiwo zamasamba ziyenera kukhala gawo la chakudya chopatsa thanzi.

Momwe mungagwiritsire ntchito

Pofuna kukhalabe ndi thanzi labwino, biringanya iyenera kudyedwa yokazinga, yokazinga kapena yophika. Itha kugwiritsidwanso ntchito pazakudya zosiyanasiyana m'malo mwa pasitala kukonzekera lasagna, masaladi kapena pizza, mwachitsanzo.

Pakakulirakulira, mabilinganya amakhala ndi kulawa kowawa, komwe kumatha kuchotsedwa poika mchere pamagawo a biringanya ndikusiya mphindi 20 kapena 30. Pambuyo pa nthawiyo, muyenera kutsuka ndi kuyanika magawowo, kuwatengera kukaphika kapena mwachangu pambuyo pa izi.

Ngakhale imakhala yathanzi, ndikulimbikitsidwa kuti osadyera biringanya zitatu patsiku, chifukwa pakhoza kukhala zovuta zina monga kupweteka kwa mutu, kutsegula m'mimba, kupweteka m'mimba.

Maphikidwe abwino a biringanya

Njira yabwinobwino yokhala ndi ma calories ochepa, ma carbohydrate ochepa ndipo omwe atha kuphatikizidwa pazakudya zatsiku ndi phala la biringanya. Onani muvidiyo yotsatirayi momwe mungakonzekerere phala la biringanya:

Maphikidwe ena abwino a biringanya omwe amatha kukonzekera kunyumba ndi awa:

1. Madzi a biringanya kuti achepetse kunenepa

Kuti muchepetse kunenepa, tengani madzi okwanira 1 litre ndi mandimu tsiku lililonse, kutsatira izi:

Zosakaniza:

• 1 biringanya yaying'ono ndi peel;
• 1 mandimu;
• 1 litre madzi.

Kukonzekera akafuna

Dulani biringanya muzidutswa ndikuwonjezera mumtsuko ndi madzi okwanira 1 litre, pamodzi ndi mandimu. Kusakaniza kumayenera kusungidwa mufiriji usiku wonse kuti udye tsiku lotsatira.

2. Madzi a biringanya a cholesterol

Msuzi wa biringanya uyenera kutengedwa tsiku lililonse pamimba yopanda kanthu kuti muchepetse cholesterol, kutsatira Chinsinsi:

Zosakaniza:

• 1/2 biringanya;
• Madzi achilengedwe a malalanje awiri.

Kukonzekera mawonekedwe:

Menya madzi a lalanje ndi biringanya mu blender ndikumwa, makamaka osawonjezera shuga. Onani zambiri za madzi a biringanya kuti muchepetse cholesterol.

3. Chinsinsi cha pasitala

Pasitala ya biringanya imakhala ndi michere yambiri ndipo imakhala ndi index yotsika ya glycemic, yomwe imapangitsa kuti ikhale yabwino kudya nkhomaliro kapena chakudya chamadzulo.

Zosakaniza:

• Spaghetti-mtundu wonse wa pasitala ya anthu awiri;
• Supuni 4 zamafuta;
• 1 biringanya odulidwa mu cubes;
• 2 akanadulidwa tomato;
• Onion anyezi odulidwa ochepa;
• 2 adaphwanya adyo;
• 230 g wa tchizi mozzarella kapena tchizi watsopano;
• 1/2 chikho grated Parmesan tchizi.

Kukonzekera mawonekedwe:

Ikani pasitala m'madzi amchere. Sakani tomato, biringanya ndi anyezi m'mafuta mpaka biringanya ziphike. Onjezani mozzarella tchizi kapena minas frescal ndikugwedeza kwa mphindi zisanu mpaka tchizi usungunuke. Onjezani pasitala ndikuwonjezera tchizi cha Parmesan musanatumikire.

4. Biringanya mu uvuni

Chinsinsichi ndi chopatsa thanzi, chopatsa thanzi komanso chofulumira kupanga.

Zosakaniza:

• 1 biringanya;
• Nyengo: maolivi, mchere, adyo ndi oregano kulawa.

Kukonzekera mawonekedwe:

Ingodulani biringanya ndikuyika mu mbale. Phimbani ndi mafuta azitona owonjezera kenako onjezerani zonunkhira. Kuphika kwa mphindi 15 pa kutentha kwapakati, mpaka golide. Muthanso kuwaza tchizi cha mozzarella pamwamba, musanapite nacho ku uvuni kuti chikapake bulauni.

5. Antipasto wa biringanya

Biringanya antipasto ndi chokongola kwambiri ndipo ndi njira yofulumira komanso yosavuta kupanga. Njira imodzi ndikutumizira mkate wophika mkate wonse.

Zosakaniza:

• 1 biringanya wodulidwa mu cubes ndi peeled;
• 1/2 tsabola wofiira wosemedwa;
• 1/2 tsabola wachikaso wodulidwa mu cubes;
• 1 chikho chinadula anyezi;,
• Supuni 1 ya adyo wodulidwa;
• Supuni 1 ya oregano;
• 1/2 chikho cha mafuta;
• Supuni 2 za viniga woyera;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera mawonekedwe:

Ikani mafuta odzola mu poto ndikusakaniza anyezi ndi adyo. Onjezerani tsabola ndipo, pamene ali ofewa, onjezerani biringanya. Ikakhala yofewa, onjezerani oregano, viniga woyera ndi mafuta kenako ndikuthira mchere ndi tsabola kuti mulawe.

6. Lasagna ya biringanya

Lasagna ya biringanya ndi njira yabwino kwambiri yopezera nkhomaliro chifukwa imakhala yopatsa thanzi komanso yathanzi.

Zosakaniza:

• 3 biringanya;
• Makapu awiri a msuzi wa phwetekere;
• 2½ makapu a kanyumba tchizi;
• Kwa nyengo: mchere, tsabola ndi oregano kuti mulawe.

Kukonzekera mawonekedwe:

Kutenthetsani uvuni ku 200 ° C, kutsuka ndi kudula biringanya muzidutswa zoonda kenako ndikuziyika mu skillet yotentha mwachangu kusiya magawo a biringanya owuma. Mu mbale ya lasagna, ikani msuzi wochepa kwambiri kuti muphimbe pansi kenako kenako biringanya, msuzi ndi tchizi. Bwerezani izi mpaka mbale itadzaza ndikumaliza komaliza ndi msuzi ndi mozzarella kapena tchizi cha parmesan kuti mukhale bulauni. Kuphika kwa mphindi 35 kapena mpaka bulauni.