Chufa: ndi chiyani, ndi chiyani komanso kukonzekera

Zamkati

• Ubwino wathanzi la chufa
• Zambiri zaumoyo
• Maphikidwe ndi chufa
• 1. Saladi ndi chufa
• 2. Yogurt ndi chufa ndi zipatso

Chufa ndi tuber yaying'ono, yofanana kwambiri ndi nandolo, yokhala ndi kukoma kokoma, komwe kumabweretsa thanzi chifukwa cha kapangidwe kake ka zakudya, michere yambiri, ma antioxidants ndi mchere, monga zinc, potaziyamu ndi calcium komanso mulibe gluteni.

Chakudya ichi chitha kudyedwa chaiwisi kapena chophika, ngati akamwe zoziziritsa kukhosi, kapena pokonza mbale zosiyanasiyana, zomwe zitha kuwonjezeredwa m'ma saladi ndi ma yogiti, mwachitsanzo.

Ubwino wathanzi la chufa

Chifukwa cha kapangidwe kake, chufa ndi chakudya chomwe chili ndi zotsatirazi:

• Zimathandizira pakugwiritsa ntchito bwino matumbo ndipo amathandiza kupewa kudzimbidwa, chifukwa kapangidwe kake kokhala ndi ulusi wambiri wosasungunuka;
• Zimapewa kukalamba msanga, chifukwa cha kupezeka kwa antioxidants;
• Zimathandizira kupewa khansa, Komanso chifukwa chakupezeka kwa ma antioxidants;
• Zimathandiza kuchepetsa shuga m'magazi, chifukwa cha michere yambiri yomwe imathandizira kuti shuga m'matumbo ichitike pang'onopang'ono. Kuphatikiza apo, chufa imakhalanso ndi amino acid yotchedwa arginine, yomwe imathandizira kuwonjezeka kwa insulin yopangidwa ndi thupi, yomwe imathandizira kuchepetsa kuchuluka kwa shuga wamagazi;
• Zimalepheretsa kuoneka kwamatenda amtima, chifukwa chakupezeka kwa mafuta a monounsaturated omwe amachititsa kuchepa kwa cholesterol choipa (LDL), ndikuthandizira kukulitsa mafuta m'thupi (HDL). Kuphatikiza apo, kupezeka kwa arginine mu chufa kumabweretsa kuchuluka kwa nitric acid, yomwe ndi chinthu chomwe chimayambitsa kupuma kwa magazi, kumachepetsa kuthamanga kwa magazi, komwe kumawopsa chifukwa cha matenda amtima.

Ngakhale chufa imakhala ndi thanzi labwino, ndikofunikira kuti kumwa kwake kuyikidwe muzakudya zopatsa thanzi komanso kukhala ndi moyo wathanzi, komanso kuchita masewera olimbitsa thupi nthawi zonse.

Zambiri zaumoyo

Gome lotsatirali likuwonetsa phindu la thanzi lolingana ndi 100 g wa chufa:

Maphikidwe ndi chufa

Chufa itha kudyedwa ngati a akamwe zoziziritsa kukhosi, kapena kuwonjezeredwa ku saladi kapena yogati. Otsatirawa ndi maphikidwe omwe amatha kukonzekera mosavuta:

1. Saladi ndi chufa

Zosakaniza

• 150 g wa nkhuku yokazinga;
• Apple apulo wapakatikati odulidwa mu magawo oonda;
• 1 karoti grated;
• 1/3 chikho cha chufa chowotcha mu uvuni;
• Onion chikho anyezi;
• Masamba a letesi;
• Tomato wamatcheri;
• Supuni 2 zamadzi;
• Supuni 4 (za mchere) wa viniga;
• ½ supuni (ya mchere) yamchere;
• ¼ chikho cha mafuta.

Kukonzekera akafuna

Kukonzekera msuzi, kumenya chufa, supuni 2 za anyezi, madzi, mchere ndi viniga mu blender, pang'onopang'ono kuwonjezera mafuta azitona.

Mu chidebe china, ikani masamba a letesi, anyezi otsala ndi ½ chikho cha msuzi. Thirani chilichonse kenako onjezerani tomato wamatcheri wodulidwa pakati ndi magawo a apulo, ndikuthira msuzi wonsewo. Muthanso kuwonjezera zidutswa za chufa pamwamba.

2. Yogurt ndi chufa ndi zipatso

Zosakaniza

• Yogati 1;
• 1/3 chikho cha chufa;
• 4 strawberries;
• Supuni 1 ya mbewu za chia;
• Nthochi 1.

Kukonzekera akafuna

Kuti mukonzekere yogurt, ingodulani zipatsozo ndikusakaniza zinthu zonse. Zipatso zomwe zimawonjezeredwa ku yogurt zimatha kusiyanasiyana kutengera kukoma kwa munthuyo