Ubwino 5 Wathanzi Wowonjezera Selari ku Zakudya Zanu

Zamkati

• 1. Selari ndi gwero lalikulu la ma antioxidants ofunika.
• 2. Selari imachepetsa kutupa.
• 3. Selari imathandizira kugaya.
• 4. Selari ili ndi mavitamini ndi michere yambiri yokhala ndi index ya glycemic index.
• 5. Selari imakhala ndi mphamvu ya alkalizing.
• Malangizo Ogulira ndi Kusunga Selari
• Maphikidwe a udzu winawake
• Kirimu wa Msuzi wa selari
• Selari ya saladi ndi Horseradish ndi Muzu wa udzu winawake
• Nyerere pa Chipika
• Zolemba pazolemba

Pafupifupi ma calories 10 phesi, malingaliro a udzu winawake wodziwika kuti atha kukhala kuti kwa nthawi yayitali amawerengedwa kuti ndi "zakudya zopatsa thanzi"

Koma crispy, udzu winawake wambiri umakhala ndi maubwino angapo azaumoyo omwe angakudabwitseni. Nazi zifukwa zisanu zomwe muyenera kuganizira zowonjezera udzu winawake pazakudya zanu, kuphatikiza maphikidwe ochepa kuti zikhale zosavuta.

1. Selari ndi gwero lalikulu la ma antioxidants ofunika.

Antioxidants amateteza maselo, mitsempha yam'magazi, ndi ziwalo kuti zisawonongeke.

Selari imakhala ndi vitamini C, beta carotene, ndi flavonoids, koma pali mitundu ina 12 ya antioxidant michere yomwe imapezeka mu phesi limodzi. Ndiwonso gwero labwino kwambiri la ma phytonutrients, omwe awonetsedwa kuti amachepetsa zotupa m'matumbo, m'maselo, m'mitsempha yamagazi, ndi ziwalo.

2. Selari imachepetsa kutupa.

Kutupa kwanthawi yayitali kumalumikizidwa ndi matenda ambiri, kuphatikiza nyamakazi ndi kufooka kwa mafupa. Mbeu ya selari ndi udzu winawake wokhala ndi mankhwala pafupifupi 25 omwe amatha kuteteza kuthupi.

3. Selari imathandizira kugaya.

Ngakhale michere yake ya antioxidant komanso yotsutsa-kutupa imapereka chitetezo kumatenda onse am'mimba, udzu winawake ungapindulitse m'mimba.

Ma polysaccharides opangidwa ndi Pectin mu udzu winawake, kuphatikizapo gulu lotchedwa apiuman, awonetsedwa kuti amachepetsa zilonda zam'mimba, kukonza zakumimba, ndikusinthira kutsekemera m'mimba m'maphunziro a nyama.

Ndipo pali madzi ochuluka a udzu winawake - pafupifupi 95 peresenti - kuphatikiza kuchuluka kwa zinthu zosungunuka komanso zosungunuka. Zonsezi zimathandizira kugaya chakudya ndikukukhazikitsani pafupipafupi. Chikho chimodzi cha timitengo ta udzu winawake chimakhala ndi magalamu asanu azakudya.

4. Selari ili ndi mavitamini ndi michere yambiri yokhala ndi index ya glycemic index.

Mudzasangalala ndi mavitamini A, K, ndi C, kuphatikiza mchere monga potaziyamu komanso folate mukamadya udzu winawake. Komanso ndi yochepa mu sodium. Kuphatikiza apo, ndizochepa pamndandanda wa glycemic, kutanthauza kuti zimakhudza pang'onopang'ono, mosasunthika shuga lanu lamagazi.

5. Selari imakhala ndi mphamvu ya alkalizing.

Ndi mchere monga magnesium, iron, ndi sodium, udzu winawake ungasokoneze zakudya za acidic - osanenapo kuti mcherewu ndi wofunikira pamagwiridwe antchito amthupi.

Malangizo Ogulira ndi Kusunga Selari

• Mapesi olimba. Fufuzani udzu winawake womwe uli wolimba, mapesi owongoka. Ayenera kugwedezeka mosavuta mukamakoka, osapindika.
• Masamba a khirisipi. Masamba ayenera kukhala otumphuka komanso atsopano, okhala ndi utoto wobiriwira mpaka wobiriwira. Pewani udzu winawake wokhala ndi zigamba zachikaso kapena zofiirira.
• Dikirani kudula. Dulani udzu winawake musanaphike kapena kutumikira kuti mukhale ndi zakudya. Ngakhale udzu winawake womwe wadulidwa ndikusungidwa kwa maola ochepa umataya zakudya.
• Nthunzi. Udzu winawake wambiri umasungabe kukoma ndi pafupifupi zakudya zake zonse.
• Idyani masiku asanu kapena asanu ndi awiri. Idyani udzu winawake watsopano mkati mwa masiku asanu kapena asanu ndi awiri kuti musangalale ndi zabwino zake.
• Idyani masamba. Osataya masamba - ndipamene udzu winawake umakhala ndi calcium, potaziyamu, ndi vitamini C wambiri koma chifukwa samasunga bwino, idyani masamba a udzu winawake pasanathe tsiku limodzi kapena awiri mutagula.

Kuphatikiza pa zabwino zake zambiri zathanzi, udzu winawake ndi veggie wosunthika. Mutha kuzidya zosaphika kapena zophika, ndipo zimaphatikizira kwambiri ma smoothies, ma fries, supu, ndi timadziti. Selari imathanso kutentha kapena kuphika.

Maphikidwe a udzu winawake

Sangalalani ndi zabwino zathanzi la udzu winawake poyesa awa maphikidwe.

Kirimu wa Msuzi wa selari

Wosalala komanso wokoma, msuziwu umabwera mwachangu.

• 1/4 chikho batala
• 1 yaying'ono wachikasu anyezi, wodulidwa bwino
• 2 makapu udzu winawake, finely akanadulidwa
• 1 lalikulu adyo clove, minced
• 1/3 ufa wa chikho
• 1 1/2 chikho cha nkhuku
• 1 1/2 chikho mkaka wonse
• 1 tsp mchere
• 1/2 tsp shuga
• 1/8 tsp tsabola watsopano wakuda

Sungunulani batala pamsana-kutentha kwambiri mumphika wolemera kwambiri. Cook anyezi, udzu winawake, ndi adyo mpaka translucent, pafupi mphindi zisanu kapena zisanu ndi ziwiri. Onjezani ufa ndikuphika miniti imodzi.

Onjezani nkhuku ndi mkaka, zoyambitsa mpaka zosalala. Wonjezerani kutentha, kubweretsa chisakanizo kuti chimve. Kuchepetsa kutentha mpaka pakati, kuwonjezera zotsalira, ndikuwotcha simmer kwa mphindi 15.

Onjezerani mchere kuti mulawe.

Selari ya saladi ndi Horseradish ndi Muzu wa udzu winawake

Zosavuta koma zaluso, Chinsinsichi chimabweretsa mawonekedwe osangalatsa ndi zokometsera ku saladi wamba.

• 1 sing'anga udzu winawake mizu
• Mapesi 10 a udzu winawake, odulidwa pang'ono
• 1/2 chikho masamba a udzu winawake
• 1 shallot, yopota pang'ono mu mphete
• 1 tbsp zest mandimu
• 1 tbsp okonzeka horseradish
• 1/2 chikho cha mafuta
• 3 tbsp madzi atsopano a mandimu
• 1 chikho lathyathyathya tsamba parsley, odzaza
• mchere
• tsabola watsopano wakuda wakuda

Peel ndi halve muzu wa udzu winawake, kenako gwiritsani ntchito mandolin kuti muchepetse theka. Dulani theka lina muzitsulo. Phatikizani mizu ya udzu winawake ndi mapesi a udzu winawake, shallot, mandimu, ndi horseradish.

Nyengo ndi mchere ndi tsabola, kenako ponyani kuti muphatikize. Lolani kupuma kwa mphindi 10. Pakadali pano, whisk mafuta ndi mandimu. Nyengo ndi mchere ndi tsabola.

Thirani masamba, kenako pamwamba ndi masamba a udzu winawake ndi parley, ndikuponyera kuti muphatikize.

Nyerere pa Chipika

Chinsinsichi chimapangitsa kuti anthu asamaphunzire kusukulu. Khalani achikale potengera batala ndi zoumba.

• 3 tbsp kirimu tchizi
• Mapesi awiri a udzu winawake, odulidwa
• 1/4 chikho chosakaniza zipatso zouma

Gawani tchizi m'mbali mwa dzenje la udzu winawake kenako muwaza zipatso zouma.

Zolemba pazolemba

• Selari (nd). Kuchokera ku http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14
• Mchere wa selari ndi mizu ya udzu winawake ndi horseradish (2013, Januware). Kuchokera ku http://www.bonappetit.com/recipe/celery-salad-with-celery-root-and-horseradish
• Duke, J. A. (nd) Buku lazitsamba lobiriwira lazitsamba. Yotsatira kuchokera https://books.google.com/books?id=AdwG0jCJYcUC&pg=PA91&lpg=PA91&dq=The+Green+Pharmacy+celery&source=bl&ots=fGDfDQ87iD&sig=3KukBDBCVshkRR5QOwnGE7bsLBY&hl=en&sa=X&ved=0ahUKEwiGxb78yezKAhUO92MKHY0xD3cQ6AEILjAD#v=onepage&q=The%20Green% 20Pharm% 20celery & f = zabodza
• Zakudya zokoma zopangidwa ndi msuzi wa udzu winawake. (2014, Epulo 3). Kuchokera ku http://www.daringgourmet.com/2014/04/03/homemade-cream-celery-soup/
• Madzi zipatso ndi ndiwo zamasamba. (1997, Disembala). Kuchokera ku https://www2.ca.uky.edu/enri/pubs/enri129.pdf