Phunzirani Chifukwa Chake Chipatsochi ndi Chakudya Chopatsa Njala
Ndi nthawi imeneyo ya nthawi ya chaka kuti muzisangalala ndi fungo ndi kukoma kwa dzungu. Dzungu ndi zochuluka kwambiri kuposa chitumbuwa cha dzungu komanso dzungu lopangidwa ndi dzungu limapangidwira kwambiri ndipo ndilophatikizapo chakudya chilichonse. Dzungu ndi mphamvu yachilengedwe yowonjezera, yomwe imakhala ndi vitamini A ( yofunika kwambiri kwa thanzi la maso ), mchere, ndi mchere, kuphatikizapo potassium, iron ndi magnesium (mbewu).
Kafukufuku wina amasonyeza kuti kupititsa patsogolo kwa magnesium kungathandize kuchepetsa kuthamanga kwa insulini komanso kupewa kuthamanga kwa magazi - zifukwa ziwiri zomwe zingawononge chiopsezo cha matenda a shuga .
Dzungu ndilochibadwa m'zakudya kuposa zipatso zina. Ndiko kulondola, dzungu ndilo chipatso. Kristy Del Coro MS, RDN, CDN, akuti, "Dzungu ndi chipatso, ndi banja la Cucurbitaceae ndipo ali ndi zakudya zambiri zowonjezera pamene akukonzekera pogwiritsa ntchito njira yowotchera. Kuwotcha dzungu ndi mafuta ena osatenthedwa, monga cholembera kapena canola (ali ndi mfundo zovuta za utsi) zimatha kuyambitsa mavitamini A pamene atayamwa. Komanso, njira yowotcha idzatulutsa shuga yachilengedwe kuti ikhale yabwino. " Amanenanso kuti, "Musaiwale za mbewu, nyemba za dzungu, zomwe sizikutchedwa kuti pepitas zili ndi mafuta ochuluka omwe alibe mafuta (omwe angathandize kuchepetsa cholesterol choipa), mapuloteni ndi magnesium-ndizodzaza kwambiri, zakudya zowonjezera, zakudya zamthala chotukuka . " Ngati simukudula dzungu lanu ndikuwotchera mbewu, mukhoza kugula mbewu izi mu golosale.
Lembani kugula zosiyanasiyana zosagwirizana.
Kodi Chakudya Chakumadya cha Dzungu N'chiyani?
1 chikho cha dzungu chili ndi: ~ 80 ma calories, mafuta olemera .7 g, mafuta okwanira 0,4 g, 20 g zamadzimadzi, 7 g shuga, 8 g shuga, 2.7 g mapuloteni, 504mg wa potaziyamu, 763% vitamini A, 17% vitamini C , 6% ya calcium, 19% yachitsulo
Kodi Chakudya Chakumadya cha Mbewu za Mzungu?
1/4 chikho cha mbewu za mandimu: ~ 170 makilogalamu, 15 g mafuta, 2.5 g mafuta odzaza, 6 g mafuta ophatikizapo mafuta, 5 g mafuta osungunuka, 3 g mafuta, 2 g fiber, 0 g shuga, 9 g mapuloteni, 0% vitamini A, 2% vitamini C, 2% calcium, 14% iron, 307mg magnesiamu
Kodi Ndikumeta Bwanji Dzungu?
Mwachilungamo chonse, ichi si chinthu chophweka kuchichita, koma ndibwino kwambiri. Ngati mukufuna kukotcha makatani a dzungu muyenera:
1. Kutenthetsani uvuni wanu pafupifupi madigiri 375.
Sambani kunja kwa dzungu.
3. Dulani dzungu mu theka ndikuchotsa mbewu ndi gawo.
4. Tsitsani nyembazo ndikuyikapo pambali kuti muziwotcha.
5. Dulani dzungu muzipinda ndikudula khungu mosamala mpaka mutakhala ndi thupi la dzungu.
6. Dulani mnofu wa dzungu kukhala cubes.
7. Gwiritsani mafuta ena a canola, zonunkhira monga sinamoni ndi nutmeg (okoma) kapena masewera ndi adyo (kuti mukhale osangalala).
8. Muwotche mu uvuni mpaka mutachita - pafupi mphindi 30 kapena mpaka mutha kupyola makungu a dzungu ndi mphanda.
9. Mukhoza kudya monga momwe zimakhalira kapena kutsitsa makompyuta mu pulogalamu ya chakudya kuti mupange phala, msuzi kapena kuwonjezera, oatmeal, saladi za tirigu, stews ndi chilis.
Kuti mudziwe zambiri zokhudza momwe mungaperekere Dzungu:
Kuphika Zakweya Zam'madzi Ndi Dzungu
Maphikidwe ndi Dzungu:
Pezani kuphika lero ndi dzungu. Kaya mumagwiritsa ntchito mwatsopano kapena zamzitini thupi lanu ndi masamba okoma adzakuthokozani.
Dzungu Zakudya Muffins
Msuzi Msuzi (kuti mupange ichi pang'ono chomera chomera mungathe kulowetsa mkaka wopanda mafuta kwa mkaka wa mafuta ochepa)
Ng'ombe Yam'madzi ndi Chakudya cha Msuzi wa Skump
Mbewu za Dzungu (kuchokera ku barbecue mpaka chitumbuwa chitumbuwa chosankhidwa, zosankha ndizopanda malire)
Zotsatira:
> Linus Pauling Institute. Magnesium.
> Idyani ku Ontario. Chimene muyenera kudziwa za magnesium.