Njira Zosavuta Zogwiritsa Ntchito Walnuts Mukuphika Kwanu Kwathanzi

Zamkati

• Maphikidwe Atsopano a Walnut ndi Malingaliro Ophika pa Chuma Chilichonse
• Pangani zokutira za Nsomba
• Sinthanitsani ku Pine Mtedza ku Pesto
• Awasandutseni kukhala Pizza Topping
• Gwirizanitsani ndi Njere
• Pangani Vegan "Meatballs"
• Awathireni ndi Zitsamba Kuti Mudye Chotupitsa
• Onaninso za

Walnuts sangakhale ndi zochuluka monga izi mtedza, maamondi, kapena makoko, koma sizitanthauza kuti alibe madipatimenti azakudya. Pongoyambira, ma walnuts ndi gwero labwino kwambiri la ALA, omega-3 fatty acid. Ndipo ali ndi michere yambiri: walnuts imodzi imakhala ndi ma gramu anayi a mapuloteni, ma gramu awiri a fiber, ndi ma milligram 45 a magnesium.

Kuphatikiza apo, ndizothandiza kwambiri pazakudya zamafuta. "Mtedza uwu umagwira ntchito mosiyanasiyana - uli ndi chuma chambiri chomwe chimagwira bwino ntchito ndi zakudya zokoma komanso zotsekemera," atero a Tara Bench, wolemba buku lophika latsopano Khalani ndi Moyo Mosangalatsa. "Wophwanyika koma ofewa pang'ono mkati, walnuts amawonjezera mawonekedwe osiyanasiyana pazakudya. Komanso, ali ndi nyama yabwino, choncho amakhutiritsa kwambiri. "

Takonzeka kupereka walnuts moyo watsopano? Tsatirani maphikidwe awa opanga mtedza ndi malingaliro ophika, mothandizidwa ndi Bench.

Maphikidwe Atsopano a Walnut ndi Malingaliro Ophika pa Chuma Chilichonse

Pangani zokutira za Nsomba

Walnut amawonjezera kuya ku mbale za nsomba, akutero Bench. "Nthawi zina nsomba zimaphika mofulumira kwambiri kotero kuti zokometsera zake sizikhala ndi nthawi yokwanira," akufotokoza motero. "Kuupaka ndi mtedza wokazinga wosakaniza ndi zinyenyeswazi za buledi kumapangitsa kuti ukhale wokoma komanso wowoneka bwino."

Sinthanitsani ku Pine Mtedza ku Pesto

Ngati mukusowa mtedza wa paini ndipo simukufuna kupereka hunk yosintha kuti muwagule, pitani ku walnuts. "Puree arugula ndi parsley wokhala ndi mtedza, adyo, tchizi, maolivi, ndi mchere komanso tsabola," akutero Bench. "Kugwa kwa pesto kumakhudza pasitala." (Yesani njira izi kuti mupange pesto, inunso.)

Awasandutseni kukhala Pizza Topping

Inde, mwamva izi molondola. Yesani sikwashi wokazinga, tchizi wa mbuzi, walnuts, ndi mandimu pa pizza kapena mkate wopingasa, atero Bench, zomwe zingapangitse mbale yokwanira kugwa. Kapena sungani maphikidwe anu a mtedza kukhala osavuta: Yambani ndi tchizi chokoma monga brie kapena fontina, kuwaza mtedza pamwamba pake, kenaka yikani zitsamba. Mtedzawo umakupatsa chiphuphu chomwe sungathe kukana. (Zokhudzana: Maphikidwe a Pizza Athanzi Awa Adzakutsimikizirani Kuti Mulumphe Kutenga Zabwino)

Gwirizanitsani ndi Njere

Konzekerani kupatsa mbale zanu za Buddha kusintha kwakukulu. Pazakudya za mtedza izi, sakanizani chikho chimodzi chachitatu chodulidwa walnuts mu 1 chikho chophika cha quinoa, onjezerani zest theka la mandimu, 1 chikho theka mphesa, 2/3 chikho crumbled feta, ndi mchere kuti mulawe kuti mupange mbale yambewu zokoma kwambiri, mudzafuna kuzidya zokha.

Pangani Vegan "Meatballs"

Bench anati: "Ndikupopera mtundu wa ndiwo zamasamba ndi biringanya ndi mtedza monga maziko, ndipo ndizosangalatsa kwambiri." Ngati mukufuna kusunga nyama koma osagwiritsa ntchito pang'ono, sinthanani gawo limodzi mwa magawo atatu a mtedza wodulidwa bwino kwambiri. (ICYMI, Ikea idawulula njira yake yopangira nyama zaku Sweden - ndipo ndiyosavuta kupanga kunyumba.)

Awathireni ndi Zitsamba Kuti Mudye Chotupitsa

Kuti mukhale ndi chakudya chokwanira chokwanira, pitani ku maphikidwe awa a mtedza: Ponyani mtedza ndi coriander, cayenne kapena ufa wa chili, paprika, mchere, Parmesan, mafuta a maolivi, ndi walnuts. Kuwotcha kwa mphindi 5 mpaka 6, ndikuwaza pamasamba okazinga, akutero Bench. Ngati simungathe kuthana ndi kutentha, yesani kuphatikiza ma walnuts ndi zitsamba ndi zotsekemera, monga thyme ndi rosemary, atero Bench. "Chosakanikacho chimalola kuti zokonda zosiyanasiyana ziwonekere - imodzi siyopambana enawo," akufotokoza.

Shape Magazine, nkhani ya Okutobala 2020

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