Mlembi: Frank Hunt
Tsiku La Chilengedwe: 11 Kuguba 2021
Sinthani Tsiku: 28 Okotobala 2024
Anonim
Zopindulitsa zazikulu za 8 za nthochi ndi momwe mungagwiritsire ntchito - Thanzi
Zopindulitsa zazikulu za 8 za nthochi ndi momwe mungagwiritsire ntchito - Thanzi

Zamkati

Peyala ya nthochi itha kugwiritsidwa ntchito ngati cholowetsera m'maphikidwe angapo, chifukwa imakhala ndi ma antioxidants ndi michere yambiri, monga potaziyamu ndi calcium, yomwe imathandiza kulimbitsa mafupa ndikupewa kukokana kwa minofu.

Kuphatikiza apo, tsamba la nthochi limakhala ndi michere yambiri komanso mafuta ochepa, zomwe zimapangitsa kuti matumbo azigwira bwino ntchito komanso kuti zitha kuchepa thupi.Ikhoza kugwiritsidwa ntchito ngati ufa, tiyi, mavitamini kapena kupangira makeke ndi zina. .

Kugwiritsa ntchito khungu la nthochi ndi zipatso zina ndi njira yopewera kuwononga chakudya, kugwiritsa ntchito bwino zonse zomwe zingathe kudya komanso zopindulitsa.

Tsamba la nthochi lili ndi michere yambiri, chifukwa chake, limatha kubweretsanso zabwino zina kuwonjezera pa zomwe zimaperekedwa ndi chipatso, zoyambirira ndizo:


1. Kulimbana ndi kudzimbidwa

Tsamba la nthochi limakhala ndi ulusi wosungunuka, womwe umalimbikitsa kukwezedwa kwa nyansi, ndikuthandizira kuyenda kwamatumbo, makamaka ngati madzi okwanira amathiranso masana.

Kuphatikiza apo, ulusi wosungunuka umalumikizidwanso ndi kuchepa kwa khansa ya m'matumbo komanso kuwonda, chifukwa imapanga gel m'mimba yomwe imakulitsa kumva kukhuta.

2. Amayendetsa mafuta m'thupi mwawo ndi shuga

Mitundu yosungunuka yomwe imapezeka mu tsamba la nthochi imachedwetsa matumbo kuyamwa mafuta ndi shuga zomwe zimapezeka m'matumbo, zomwe zimapangitsa kuti cholesterol ichepetse komanso kuti shuga wambiri achuluke.

Kuphatikiza apo, chifukwa cha antioxidant komanso anti-inflammatory properties komanso kupezeka kwa omega-3 ndi omega-6, kumwa kwa nthochi ya nthochi kumathandizanso kuchepetsa chiopsezo cha matenda amtima.

3. Zimapewa kukalamba msanga

Kafukufuku wina wasayansi akuwonetsa kuti zikopa za nthochi zimakhala ndi zinthu zomwe zimakhala ndi antioxidant monga flavonoids, tannins, terpenes ndi alkaloids, zomwe zimalepheretsa kuwonongeka komwe kumachitika chifukwa cha ma radicals aulere kumaselo, kuteteza makwinya ndi kusamalira khungu.


Popeza imakhala ndi antioxidant, tsamba la nthochi limathandizanso kupewa matenda osachiritsika ndi mitundu ina ya khansa.

4. Konzani ndi kusamalira khungu

Kafukufuku wina wazinyama awonetsa kuti kugwiritsa ntchito khungu la nthochi wobiriwira pakhungu kumathandizira kufalikira kwa maselo ndikufulumizitsa kuchiritsa mabala ndi kuwotcha, popeza ili ndi leukocyanidin, yomwe ndi flavonoid yochiritsa komanso yotsutsa-yotupa.

Kuphatikiza apo, itha kuthandizanso kuthana ndi zipsera za psoriasis, ziphuphu, mikwingwirima kapena chifuwa pakhungu, popeza ili ndi anti-inflammatory and antiseptic effect.

5. Limbani ndi matenda

Peel wachikaso wachikasu ali ndi ma antibacterial, omwe angathandize kuthana ndi matenda ndi mabakiteriya ena monga Staphylococcus aureus, Escherichia coli, Proteus mirabilis, Katemera wa Moraxella, Enterobacter aerogenes, Streptococcus pyogenes ndipo Klebsiella pneumoniae.

Kuphatikiza apo, itha kutetezanso ku mabakiteriya ena omwe amayambitsa gingivitis ndi periodontitis, monga Porphyromonas gingivalis ndipo Aggregatibacter actinomycetemcomitans, Kuthandiza kuteteza mano ndi kukhalabe wathanzi m'kamwa.


6. Zimalepheretsa kutopa kwa minofu

Peyala ya nthochi imakhala ndi potaziyamu wochuluka, mchere womwe umathandiza kupewa kutopa kwa minofu. Kuphatikiza apo, potaziyamu imathandizira kuwongolera kuthamanga kwa magazi, kumachepetsa kusungidwa kwamadzimadzi, kumateteza kutayika kwa mafupa, kumachepetsa chiopsezo chokhala ndi miyala ya impso komanso kupewa kupwetekedwa mtima.

7. Kusamalira thanzi la maso

Peyala ya nthochi ili ndi ma carotenes ambiri, makamaka lutein, omwe ndi antioxidant wamphamvu ndipo amathandizira kukhalabe ndi thanzi la diso, chifukwa amawateteza kuchitetezo chaulere ndipo ndiye gawo lalikulu la macula, omwe ndi gawo la diso la diso . Mwanjira imeneyi, imathandizanso kuthana ndi kufooka kwa macular komwe kumayambitsa ukalamba, kuwonongeka kwa kuwala komanso kusintha kwa mawonekedwe.

8. Kusamalira thanzi la mafupa

Chifukwa imakhala ndi calcium ndi phosphorous yambiri, kumwa kwa nthochi kumathandiza kulimbitsa mafupa ndi mano, kumachepetsa chiopsezo chothyoka kapena kudwala matenda monga osteoporosis kapena osteopenia.

Kupanga zakudya

Gome ili m'munsi likuwonetsa kapangidwe kake ka magalamu 100 a tsamba la nthochi yakupsa:

Zakudya zopatsa thanzi pa 100 g wa khungu la nthochi
Mphamvu35.3 kcal
Zakudya Zamadzimadzi4.91 g
MafutaMagalamu 0,99
Mapuloteni1.69 g
Zingwe1.99 g
Potaziyamu300.92 mg
Calcium66.71 mg
Chitsulo1.26 mg
Mankhwala enaake a29.96 mg
Lutein350 magalamu

Ndikofunikira kunena kuti kuti mupeze zabwino zonse zomwe zatchulidwa pamwambapa, tsamba la nthochi liyenera kuphatikizidwa ndi chakudya chopatsa thanzi.

Momwe mungagwiritsire ntchito khungu la nthochi

Nthanga ya nthochi itha kugwiritsidwa ntchito yaiwisi, ndipo iyenera kutsukidwa bwino isanagwiritsidwe ntchito kupanga mavitamini kapena timadziti. Itha kugwiritsidwanso ntchito kukonzekera tiyi kapena kuphika kuti mugwiritse ntchito pokonza maphikidwe osiyanasiyana. Onani maphikidwe ena ndi tsamba la nthochi pansipa:

1. Teyala ya nthochi

Zosakaniza

  • Tsamba 1 la nthochi;
  • ML 500 a madzi otentha.

Kukonzekera akafuna

Sambani pepala la nthochi kuti muchotse dothi ndikudula malekezero. Onjezani peel m'madzi otentha pamoto wochepa kwa mphindi 10 mpaka 15. Chotsani pamoto, pewani khungwa, dikirani kuti lifunde kenako mumwe.

2. Matcha tsamba la nthochi ndi nthochi

Zosakaniza

  • Supuni 1 ya matcha wothira;
  • 1 nthochi yachisanu;
  • Peyala ya nthochi;
  • Supuni 1 ya mbewu za chia;
  • 1 chikho cha amondi kapena mkaka wa kokonati.

Kukonzekera akafuna

Ikani zowonjezera zonse mu blender ndikumwa.

3. Mkate wosenda wa nthochi

Banana peel mkate atha kugwiritsidwa ntchito pachakudya cham'mawa ndi zokhwasula-khwasula, popeza mulibe ma calories ochepa ndipo mumakhala michere yambiri.

Zosakaniza

  • Nthochi 6 ndi peel;
  • 1 chikho cha madzi;
  • 1 chikho cha mkaka wosakaniza;
  • ½ chikho cha mafuta;
  • 30 magalamu a yisiti watsopano;
  • ½ makilogalamu ufa wonse wa tirigu;
  • ½ uzitsine mchere;
  • Dzira 1;
  • Supuni 1 ya shuga.

Kukonzekera akafuna

Peelani nthochi ndikudula zamkati mu magawo. Ikani ma nthochi ndi madzi mu blender, kenako onjezerani mafuta, mazira ndi yisiti. Onjezani ufa ndi shuga ndikusakaniza bwino. Kenako onjezerani mchere ndikuwonjezera nthochi zosenda mu mtanda, osakaniza pang'ono.

Kenaka, ikani mtandawo mu mafuta, opaka ufa kenako mu uvuni wokonzedweratu ku 200ºC kwa mphindi pafupifupi 30 kapena mpaka iwonjezeke voliyumu.

4. Peyala ya nthochi brigadeiro

Khungu la nthochi brigadeiro ndi njira yathanzi kuposa brigadeiro wamba, wokhala ndi michere yambiri komanso ma antioxidants.

Zosakaniza

  • Masamba a nthochi 5;
  • ½ lita imodzi ya madzi;
  • 1 ½ makapu ufa wonse wa tirigu;
  • 1 ½ makapu a shuga;
  • 1 chikho cha ufa wa koko;
  • Makapu 1 amkaka wosenda;
  • ½ chikho cha mkaka wothira;
  • Supuni 1 ya batala;
  • Ma clove awiri.

Kukonzekera akafuna

Ikani zikopa za nthochi zotsukidwa ndi zodulidwa mu poto, pamodzi ndi madzi, shuga ndi ma clove, kuphika mpaka mtanda utakhala wofewa, koma osalola kuti madzi onse aziuma. Chotsani pamoto, dikirani kuti chizizire ndikuchotsa ma clove. Kenako ikani ma peel ofunda, ufa, ufa wa chokoleti, ufa wa mkaka ndi madzi mu blender.

Pomaliza, onjezerani batala ndikuphika mpaka muwona kusakaniza kosiyana ndi pansi pa poto. Lolani lizizire ndipo musanapange mipira, ndikofunikira kuyika batala m'manja mwanu kuti isamamatire.

Brigadeiro itha kugwiritsidwa ntchito ngati maswiti wamba kapena kudzaza makeke.

5. Keke ya peyala ya nthochi

Keke ya nthochi ndi njira yabwino yopangira chakudya chamasana kapena kadzutsa.

Zosakaniza:

  • Masamba a nthochi osamba ndi odulidwa a 4;
  • ¾ chikho cha mafuta;
  • Mazira 4;
  • 1 chikho cha mkate;
  • 1 chikho cha oats wokutidwa;
  • 1 chikho cha ufa wa tirigu;
  • Nthochi 4 zodulidwa;
  • 1/2 chikho cha zoumba wakuda;
  • Supuni 1 ya khofi ya bicarbonate;
  • Supuni 1 ya ufa wophika;
  • Supuni 1 imaphulitsa sinamoni ufa.

Kukonzekera mawonekedwe:

Menyani masamba a nthochi, mafuta ndi mazira mu blender. Sakanizani zinyenyeswazi, oats, ufa wa tirigu, nthochi zodulidwa, zoumba, bicarbonate, yisiti ndi sinamoni mu chidebe.

Kenako onjezerani chosakanizira cha blender mu chidebecho ndi zosakaniza zouma ndikusakanikirana bwino. Pomaliza, ikani mtandawo mu nkhungu yodzoza ndi yowaza.

Keke iyenera kuikidwa mu uvuni wapakati wokonzedweratu mpaka 200ºC kwa mphindi pafupifupi 30.

5. Farofa wokhala ndi khungu la nthochi

Zosakaniza

  • Masamba a nthochi awiri kucha;
  • Supuni 2 zodulidwa anyezi;
  • Garlic kulawa (odulidwa mphindi 10 musanagwiritse ntchito);
  • Makapu awiri a tiyi wa ufa wa manioc;
  • Mchere pang'ono;
  • Tsabola wambiri wa cayenne;
  • Chitsime cha turmeric;
  • Mafuta a maolivi / mafuta a kokonati / mafuta a avocado / mafuta amphesa.

Kukonzekera mawonekedwe:

Mukathira anyezi, turmeric, ndi adyo ndi tsamba la nthochi, onjezerani ufa wa chinangwa ndi nyengo ndi mchere ndi tsabola. Nthanga ya nthochi imawonjezera kununkhira ndi mapuloteni ku ufa, koma ma calories ochepa ndi zina zomwe zimathandizira kukonza matumbo ndikuchepetsa cholesterol.

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