Nzungu dziri mukudya kwako uye mabikirwo auchada

Kana paine chinhu chimwe chete chakaderera chakapinda kudya kwakanaka, mabikirwo ekurovedza muviri uye kubika kwezuva nezuvaNdiyo nzungu. Vanhu vazhinji vanongoibatanidza nemachipisi ekudya ane munyu chete, asi kakurumwa aka kanonakidza zvikuru: imbeu, inoita senzungu, uye inokodzera zvakakwana mu chikafu chine hutano sekudya kwemangwanani kuti tsandanyama dziwedzere kukura.

Mumitsara inotevera uchaona chaizvo kuti nzungu chii, inobva kupi, zvinobatsira pahutano hwako uye kuti ungazvishandisa sei mukudya kwako nekudya zvakawanda. mazano anoshanda uye mabikirwo ane nzungu nepeanut butterKubva kumasaladhi matsva kusvika kumadhizeti anotapira asi akarongwa zvakanaka ekutarisira kudya kwako.

Chii chinonzi nzungu: nyemba kana nzungu?

Nzungu, inozivikanwawo se nzungu, nzungu kana nzungu Zvichienderana nenyika, ndiyo mbeu inodyiwa yechirimwa ichi Arachis hypogaeaNdeyemhuri yeFabaceae, kureva kuti, yembeu, kungofanana nebhinzi, bhinzi dzakafara, nyemba kana nyemba, nekuti inokura mukati me podhi repasi pevhu.

Kunyangwe muzviyo iri mbesa, musanganiswa wayo wezvekudya uye nzira yatinoidya nayo inoiisa muchikamu chimwe chete nealmonds, hazelnuts, kana walnuts. Izvi zvinoreva kuti tinowanzoiona se "Nzungu dzenhema" dzakanakira kudya zvishoma nezvishoma, wedzera magadzirirwo akaomarara mumabikirwo kana kugadzira makirimu anozoraswa.

Chirimwa chenzungu chirimwa che gore negoreIne madzinde eruvara rweyero nemashizha epinnate, uye inogona kureba pakati pe40 ne80 cm. Inobereka maruva madiki eyero akafanana neepizi; kana yatorwa, inosvava uye inobereka rudzi rwe "peg" inonongedza pasi yozvifushira.

Kana yangove pasi pevhu, nhungirwa iyoyo inokura ganda rakakombama rine madziro akakora, asina kurongeka, uko mbeu imwe kusvika ina dzinoumbwa, kazhinji nzungu mbiri kana nhatu papodhi imwe neimweTsanga imwe neimwe yakatetepa uye yakafukidzwa neganda rakatetepa, rakatsvuka, iro rinodyiwawo uye rine zvinhu zvakawanda zvinonakidza.

Nzungu dzave kuzivikanwa zvikuru mutsika dzakakurumbira se panchitos kana nzungu sechikafu chekudyaKunyanya kana dzakakangwa uye dzakaiswa munyu wakawanda. Zvisinei, shanduro yatinofarira yekudya kwakaringana inzungu yechisikigo kana yakakangwa isina zvimwe zvinowedzera, iyo inoramba iine simba rayo rese rekudya.

Kwakatangira nzungu, kuwedzera kwenyika uye kugadzirwa kwazvino

The chechikadzi Arachis anobva ku South AmericaZvikuru sei, kubva kunzvimbo iri kumabvazuva kweAndes, munzvimbo dzanhasi dzinosanganisira zvikamu zvePeru, Bolivia, Argentina, neBrazil. Zvidzidzo zvemajini zvinoratidza kuti nzungu dziri kurimwa parizvino dzakabva ku kusanganiswa kwechisikigo kwemarudzi maviri emusango makore angangoita 9.400 apfuura, zvichida zvaifarirwa nekupindira kwevanhu uye kuchinjana mbeu.

Kubva munzvimbo iyoyo yakabva, vanhu vakasiyana-siyana vemuno vakaparadzira kurimwa kwenzungu muMesoamerica nemuCaribbean. Yakanga isingangoshandiswi sechikafu chikuru chete, asiwo sechikafu chikuru. zvinoshandiswa mumasosi, zvinwiwa uye kugadzirira kwemhembereroYainzi ine hunyanzvi hwekurapa uye basa rekufananidzira muzvipo kuna vamwari.

Nekusvika kwevakunda veSpain muAmerica muzana remakore rechi16, nzungu iyi yakapararira kuEurope. Yakakurumidza kurimwa muSpain, ichiita basa guru mu... nzvimbo yeValenciaiyo ichiri nzvimbo huru yekugadzira nekushambadzira munyika medu nanhasi.

Gare gare, nekuda kwekutengeserana nenzira dzekutsvaga, nzungu dzakadyarwa muAfrica, Asia, nedzimwe nyika. Parizvino, China ndiyo inotungamira mukugadzira zvigadzirwa pasi rose, ichiteverwa zvakanyanya neUnited States, uko vanhu vanodyawo zvakawanda, kunyanya muchimiro chepeanut butter nezvikafu zvishoma.

Kuumbwa kwezvinovaka muviri zvenzungu uye mabhenefiti ehutano

Kana tikaenzanisa nzungu nedzimwe nyemba, tinoona kuti dzakafanana zvikuru nenzungu dzechinyakare. Dzine kuwanda kwezvinovaka muviri muzvikafu zvishoma, ine macalorie akawanda asiwo mapuroteni, mafuta ane hutano hwemwoyo, fiber, maminerari uye mavhitamini anonakidza zvikuru.

Chimwe chezvinhu zvinonyanya kuzivikanwa nezvayo iprotein yemuriwo. Zvichienderana nerudzi rwayo, inopa zvinhu zvakasiyana-siyana. 25-27% mapuroteniKureva kuti, inenge 26-27 g pa 100 g, saka inoonekwa sesarudzo yakanaka kune avo vanotevera kudya kwevegan kana kwemiriwo, kana kuti vanongoda kuwedzera kudya kwavo mapuroteni kubva muzvirimwa.

Ine mafuta akawanda, ine huwandu hwemafuta ari pedyo 43-50% yehuremu hweseMafuta ayo mazhinji i monounsaturated uye polyunsaturated fatty acids, akafanana neaya anowanikwa mumafuta emuorivhi kana mamwe nzungu, uye haina cholesterol. Mafuta aya anobatsira kuchengetedza hurongwa hwemwoyo kana akadyiwa sechikamu chekudya kwakaringana.

Panyaya yekudya zvinovaka muviri, nzungu dzinowanikwa zvakanyanya mumaminerari. Dzinonyanya kukosha nekuda kwekubatsira kwadzo mukudya. potasium (kusvika 680 mg pa 100 g, kupfuura bhanana)Ine phosphorus nemagnesium, pamwe nehuwandu hwakawanda hwe selenium ne zinc, uye calcium yakati wandei. Kana tichitaura nezvemavitamini, ine mavhitamini eB akawanda, kunyanya folic acid, chinhu chinokosha kuhurongwa hwetsinga uye pamatanho akadai sepamuviri.

Fiber inowanikwawo muhuwandu hwakawanda, ine mhedzisiro yakanaka pa hutano hwematumbu, kudzora shuga muropa uye kugutaZvisinei, makabhohaidhiretsi aripo muchikamu chidiki pane chiri mune dzimwe mbesa, izvo zvinoita kuti chimiro chenzungu chiwedzere kufanana nechenzungu yekare.

Zvaine zvinovaka muviri zvakawanda, ine simba rakawanda: 100g yenzungu inogona kupa pakati pe 570 uye 600 kcalNdosaka vachikwana zvakanaka se "kuwedzera" macalorie mukudya kwevatambi, vanhu vanoshingaira, kana avo vanoda kuwedzera uremu nenzira ine hutano, asi zvinokurudzirwa kudzora huwandu hwemafuta kana chinangwa chiri chekudzikisa mafuta.

Kukosha kwayo kukuru kwekuguta, nekuda kwekusanganiswa kwemapuroteni, mafuta uye fiber, kunogona kubatsira mu kudya kwekuderedza uremu kana kudzora uremunekuti zvinokubatsira kuti usasvike pakudya kunotevera uine nzara uye zvinobatsira kudzivirira kudya zvekudya zvisina kunaka.

Kune rumwe rutivi, nzungu dzinobatsira pahutano hwemwoyo uye kudzora shuga kana dzikasanganiswa mukudya kwakaringana. Mafuta asina kuguta uye fiber zvirimo zvinobatsira panyaya iyi. kudzorwa kwecholesterol neshuga yeropaInobatsira zvikuru vanhu vari panjodzi yekubatwa nechirwere chemwoyo kana chirwere cheshuga, vachigara vachichinja huwandu hwesimba ravo kuti huenderane nezvinodiwa nesimba ravo.

Hazvisi zvese zvakanakira: nzungu ndeimwe ye zvinonyanyozivikanwa zvekudya allergens uye zvinogona kukonzera kusawirirana kwakanyanya, kusanganisira anaphylaxis, kune vanhu vane chirwere ichi. Uyezve, muchero wose une njodzi yekudzipwa nevana vadiki, saka kuupa wose pazera iroro hakukurudzirwi, uye mhando dzakachengeteka dzakadai semakirimu akapfava dzinofarirwa.

Nzungu: bhinzi rine mafuta rinoita senzungu

Panyaya yekubika, nzungu inowanzoonekwa seimwe nzungu. Zvisinei, zvakakosha kuyeuka kuti imhando yenzungu. bhinzi rine mafuta akawanda muprotein yemuriwo nemafuta asina mafutaine makabhohaidhiretsi mashoma pane nyemba kana nyemba.

Chimwe chinhu chakanaka ndechekuti nzungu, kusiyana nedzimwe mbesa, Hazvidi nguva yekunyikwa kana nguva refu yekubika. kuti idyiwe. Ingoibvisa mupoto woidya isina kubikwa (kana yakakodzera) kana yakagochwa, izvo zvinovhura mukana wekuishandisa mumabikirwo akawanda ezuva nezuva.

Nekuda kwekugadzirwa kwayo uye magadzirirwo ayo, inogona kuiswa mundiro sezvatingaita ne maarumondi, mapistachio, macashew kana mahazelnutsInoshanda zvakanaka mumasaladhi, ma stir-fries, ma curry, ma stir-fries emhando yeAsia, ma nut mixes, makuki, makeke, kana ma energy bars akagadzirwa kumba.

Kune avo vasingadi nyama dzemombe zvakanyanya, iyi inogona kuva nzira yakanaka yekuwedzera kudya mbesa: Shandisa nzungu sechikafu chine hutano pakati pekudya, kana muchimiro chekirimu, hummus nemasosi, pasina kushandisa nyama dzekudya dzakajairika.

Maitiro ekusarudza, kuchengeta uye kushandisa nzungu mukubika

Nzungu dzinowanikwa mumhando dzakasiyana-siyana mumasupamaketi nezvitoro zvemhando yepamusoro. Dzinowanzo kuwanikwa se chikafu chekudya chakakangwa, chakarungwa nemunyu kana kuti chakaputirwa Yakagadzirwa neuchi, shuga, zvinonhuwira, uye zvinonhuwira zvakasiyana-siyana (barbecue, yakasvuta, chili, nezvimwewo). Mhando dzezvigadzirwa izvi dzinoonekwa sedzakagadzirwa zvakanyanya uye dzinofanira kuchengeterwa zviitiko zvakakosha, sezvo dzine munyu wakawandisa, shuga, uye mafuta asina kunaka.

Kana uchida kushandisa zvizere mabhenefiti enzungu, zvakanaka kuti udzitenge. isina munyu kana yakagochwa isina munyuZvakanaka kuti uidye isina ganda rayo kuti uchengetedze zviri nani hunhu hwayo. Iyi mhando inowanzo dhura uye ine hutano, uye inokutendera kuti udzore huwandu hwaunodya pasina zvipingamupinyi zvakawanda.

Nzungu dzinogona kutengwa muzvitoro zvakawanda. zvakawanda kana mumabhegi Dzinouya dzakasiyana-siyana. Zano rakanaka nderekuti udzigoche iwe pachako kumba nguva pfupi usati wadzidya, kuti uwedzere kunaka kwadzo pasina kunhuwa. Kana dzabviswa, zvakanaka kuti udzichengete mumudziyo usingapindi mhepo munzvimbo inotonhorera, yakaoma, kure nezuva rakananga uye panopisa.

Nzungu dzakakuyiwa kana dzakagadzirwa neupfu imwe sarudzo inoshanda zvikuru. Dzinogona kutsiva hupfu hwezviyo mumabikirwo akawanda, kunyanya muzvikafu zvakabikwa kumba zvakaita semakeke, mamuffin, kana makuki, kana kushanda se imwe nzira yakagadzirwa kumba panzvimbo peupfu hweprotein mune smoothies uye kugadzirira kugwinya muviri.

Peanut butter inofanirwa kutaurwa nezvayo zvakanyanya. Chinonyanya kufadza ndicho chakagadzirwa ne nzungu dzakagochwa 100% kana kuti dzechisikigoKirimu iyi inogadzirwa isina shuga yakawedzerwa, mafuta akacheneswa, kana munyu. Inoshandiswa zvakasiyana-siyana uye inoshanda zvakanaka pakudya kwekuseni, zvekudya zvekukasira, muto unonaka, madhizeti, uye zvekudya zvekukasira usati waita kana wapedza kurovedza muviri.

Kumba unogona kushandisa peanut butter se inogona kuparadzirwa pachingwa, mapanikeki kana chingwa chakabikwa, sehwaro hwemasosi emhando yesatay, kuwedzera mashake nemasmoothies, kupa muviri ice cream yakagadzirwa kumba kana kutsiva chikamu chebota rechinyakare mu cookie dough, brownies kana ma muffin.

Kunyange hazvo bhata renzungu richigara kwenguva refu, rinogona kukura nekunaka kwaro nekufamba kwenguva. Ndosaka zvichikurudzirwa kuti Chengeta mufiriji kana wangovhura.Kuedza kusanganisa mafuta anopatsanurwa pamusoro pechinhu kuti aite kuti chive chakafanana zvakare.

Maitiro ekusarudza peanut butter yakanaka yekudya kwako

Kana chinangwa chako chiri chekuvandudza kudya kwako, kuwedzera tsandanyama, kana kungodya kudya kwemangwanani kunogutsa, kusarudza peanut butter ndiko kwakakosha. Uchawana magaba ayo muzvitoro zvakawanda. shuga, mafuta akacheneswa, munyu wakawandisa nezvimwe zvinowedzera izvo zvisina chekuita nekugadzirwa kwakanaka.

Zvakanaka, unofanira kusarudza peanut butter kubva Musanganiswa wakachena, nenzungu chete sechinhu chinosanganisaRudzi urwu rwechigadzirwa runowanzopa mapuroteni akawanda, faibha yakawanda, uye mafuta ane hutano hwakanaka, pasina kuwedzera macalorie asina chinhu kubva mushuga kana mafuta ane hydrogenated.

Ruomba rwenzungu rwakanaka rwe100% runopa mapuroteni anobva muzvirimwa muhuwandu, fiber inogutsa, uye mavitamini nemaminerari zvakaita sevhitamini E inorwisa mabhakitiriya, magnesium inobatsira mukushanda kwetsandanyama netsinga, nezvimwe zvinovaka muviri zvinopedzisa chimiro chekudya.

Uyezve, sezvo iri chikafu chine simba rakawanda, peanut butter inova mubatsiri mukuru kune kudya kwemangwanani kwekusimbisa muviri, kudya kwemangwanani usati waita maekisesaizi, kana zvekudya zvekuporakunyanya kune vanhu vanotevedzera maitiro ekusimbisa muviri kana ekutsungirira uye vanoda macalorie emhando yepamusoro.

Kudya kwemangwanani uye mabikirwo anokwana nepeanut butter kuti tsandanyama dzikure

Kudya kwemangwanani ndeimwe yekudya kwakakosha kwezuva, kunyanya kana uchidzidzira nguva dzose kana kuti uri muchikamu chekuvaka tsandanyama. Kunopedza nguva yekutsanya usiku hwose uye kunobatsira... wedzera simba muzvitoro zvemagetsi uye simbisa mashandiro emuviri, chimwe chinhu chakakosha kana ukashandisa tsandanyama dzako nesimba rakawanda.

Peanut butter inokodzera zvakakwana mumamiriro ezvinhu aya nekuti inopa mafuta ane hutano, mapuroteni, uye macalorie akawandisa muhuwandu hushoma. Zvese izvi zvinoita kuti... Chinhu chakakwana chekudya kwemangwanani kwakasimba, zvekudya zvinopa simba, uye zvekudya zvemangwanani usati waita kurovedza muviri kana kuti waita kurovedza muviri..

Pazasi pane mazano akati wandei ekudya kwekuseni ne peanut butter anoenderana zvakanaka nekurovedza muviri kwakanangana nekuwedzera tsandanyama, uchigara uchigadzirisa zvikamu zvacho kuti zvienderane nezvaunoda uye zvinangwa zvako.

Tositi yekudya kwemafuta ese ne peanut butter nebhanana

Kuti uwane kudya kwemangwanani nekukurumidza uye kunonaka, unogona kugadzira toast ne:

• chidimbu che chingwa chakazara (kubva kumbeu, rye, sipereti, nezvimwewo).
• Inenge 20g ye100% peanut butter.
• Bhanana rakachekwa kuita zvidimbu zvitete.
• Inenge 5g yembeu dzechia kana dzimwe mbeu.

Ingogocha chingwa, wozora nepeanut butter, wozora bhanana pamusoro, wozopedzisa nemhodzi. Kuti uwane imwe sarudzo yakareruka, unogona kutsiva chingwa ne... makeke emupunga kana echibagenokudaro zvichideredza mamwe macalorie pasina kukanganisa kunaka.

Mapancake eOatmeal nePeanut Butter

Imwe sarudzo inowanzo shandiswa nevaya vanongwarira kudya kwavo ipancake dzine hutano. Kuti ugadzire mapancake eat ne peanut unogona kushandisa:

• 30g yefurawa ye oat (yakarungwa kana isina kunaka).
• 15g ye 100% peanut butter.
• 1 zai rose.
• 50 ml yemukaka, zviri nani muriwo werudzi rwearumondi kana oat.
• Michero mitsva yaunosarudza (mabhurubheri, maraspberry, mabhanana, mastrawberry…) sekuwedzera.

Sanganisa zvese zvinoshandiswa kusvika wawana mukanyiwa wakatsetseka (unogona kuisa kirimu mumukanyiwa kana kuishandisa gare gare sekuwedzera). Bika zvikamu zvidiki mupani isinganamire woisa michero pamusoro, uye kana uchida, kadiki kesinamoni yakakuyiwa.

Smoothie ine simba ine peanut butter

Kwemazuva akawanda, smoothie inogona kuchengetedza zuva asi ichigutsa. Uchada:

• Mapuni maviri e100% peanut butter.
• 1 bhanana rakaibva.
• Inenge 250 ml yemukaka wezvirimwa kana wemombe.
• Chipunu chimwe chete chembeu dzesesame kana chia.
• Kana uchida kuwedzera kudya kwako mapuroteni, chikamu cheupfu hweprotein.

Sanganisa zvese mu blender kusvika zvanyatsonaka uye zvanyatsonaka. Isarudzo yakanaka se usati waita maekisesaizi kana kuti mushure meekisesaizizviri nyore kunwa uye kugaya.

Porridge ye oatmeal ine peanut butter

Porridge (hot oatmeal) imhando yekare munyika dzinotaura Chirungu uye iri kuramba ichifarirwa. Kuti uwane puroteni yakawanda inobva mumiti, unogona kushandisa:

• 100 g oat flakes.
• 200 ml yemukaka kana chinwiwa chezvirimwa.
• Zvipunu zviviri zve 100% peanut butter.
• Bhanana rimwe, rakachekwa kana rakachekwa.
• Nesarudzo, chipunu cheupfu hweprotein.

Bikai oats nemukaka pamoto mudiki kusvika wakora, dzima moto, sanganisai peanut butter, sanganisai zvakanaka, mozopa pamusoro nebhanana. Munogona kuwedzera sinamoni, cocoa powder, kana dzimwe nzungu kuti muwedzere kunaka.

Mazano ekubika nzungu dzinonaka dzekudya kwezuva nezuva

Kunze kwekudya kwemangwanani, nzungu dzinoshanda zvakanaka mundiro dzinonaka. Dzinowedzera magadzirirwo akaomarara, mafuta anonaka, uye kunaka kunoenderana zvakanaka nezvinhu zvitsva, miriwo, nyama, kana hove. Hezvino zvawawana. Mamwe mazano ekushandisa mumenyu yako.

Avocado uye nzungu saladhi, "slaai" maitiro

Saradhi iyi ine kirimu yakagadzirwa nemaavocado, radish nenzungu, ine dressing inonhuhwirira zvikuru:

• Ginger itsva, yakachekwa zvakanaka kana yakakuyiwa.
• Muto weremoni wakasvinwa uchangobva kusvinwa.
• Munyu kuravira.
• Maavokhado matatu akaibva asi akasimba.
• 3-4 radish dzakachekwa.
• Chitsama chakanaka chenzungu dzakachekwa, dzisina munyu.
• Miti mitsva (cilantro, parsley, chives, nezvimwewo).

Sanganisa muto weremoni nejinja nemunyu, cheka avocado, woisiya ichinyorova kwemaminitsi mashoma mufiriji. Wobva wawedzera radish, nzungu dzakachekwa (Hazvidi kusanganiswa zvakanyanya) uye miriwo mitsva. Mugumisiro wacho isaladhi inogutsa uye yakasiyana.

Maprawns ane curry nemuto wepeanut butter

Kana uchitsvaga chikafu chine runako rwechinyakare, resipi iyi inosanganisa ma prawns ne muto wekirimu we curry ne peanut butter inova masiwiti ane munyu chaiwo:

• Makamba makumi maviri nemana akabviswa ganda (achichengeta misoro yacho kuti awane muto).
• 300 ml yekirimu yemvura kana kirimu itsva.
• Hanyanisi imwe yakachekwa zvakanaka.
• 1 mhiripiri itsva kana chili (kana uchida kunhuhwirira).
• Zvipunu zvitatu zvemafuta enzungu.
• Upfu hwekari.
• Mafuta emuorivhi nemafuta esesame.
• Cilantro itsva yekupedzisa uye mupunga weBasmati wakabikwa sechishongo.

Sanganisa hanyanisi mumafuta, wedzera chili, peanut butter, wozoisa kirimu kusvika zvese zvanyatsobatana. Pwanya misoro yemaprawn kuti ibudise muto wayo mumuto, wedzera maprawn bodies akacheneswa, wedzera curry powder, wobva warega ichibika kwemaminitsi mashoma. Shumira ne cilantro yakachekwa nemupunga webasmati.

Saradhi yechinanasi, gakanje nenzungu

Yakanakira mazuva anopisa, saradhi iyi inosanganisa kunaka kunotapira, kuvava uye kunhuhwirira, pamwe nekunhuhwirira kwenzungu:

• Hafu yepineapple yakaibva, yechisikigo, yakachekwa kuita zvidimbu.
• Hafu yehanyanisi yechitubu kana hanyanisi tsvuku.
• Makungwa mana madiki akachekwa.
• Chiri tsvuku 1 kana mhiripiri tsvuku.
• Zvidimbu, cilantro uye/kana parsley.
• Zest ye lime uye muto.
• Soso yehove (kana musanganiswa wesoya sauce neWorcestershire sauce).
• Shuga yebrown kana panela, mafuta emuorivhi.
• Nzungu dzakakangwa dzakakangwa uye chitsva pasi pepper.

Michero nemiriwo zvinosanganiswa, zest ye lime inokweshwa pamusoro pazvo, uye dressing inogadzirwa ne lime juice, fish sauce kana soy sauce, mafuta, neshuga. Mushure mekurega saladhi igare mufiriji kwenguva yakati, miriwo mitsva yakachekwa inowedzerwa, uye inopedzwa nenzungu dzakagochwa nemhiripiri.

Zvokudya zveAsia zvinokurumidza ne peanut sauce

Muchikafu chinobva kuAsia, nzungu dzinowanzo shandiswa zvakanyanya. Dzinosanganisira peanut butter yechisikigo, mukaka wekokonati, gariki, ginger, cilantro, uye zvimwe zvinhu zvishoma. kari kana chili paste Unogona kugadzirira masosi anonhuhwirira zvikuru e:

• Hummus yechickpea yerudzi rwechiThai ine peanut butter.
• Asparagus yemusango yakakangwa nemuchero wenzungu wakakora.
• Magakanje kana huku zvakanyikwa mumhando yeIndonesia nenzungu.
• Zvimedu zvehuku zveSatay zvine muto wenzungu nemukaka wekokonati.

Muzviitiko zvese izvi nzungu dzinoshanda se chinhu chinokora chechisikigo uye chinobva kuravirakugadzira muto wakatsetseka, unotapira zvishoma uye unonakidza zvikuru, wakakodzera kunyikwa kana kuperekedzwa nemupunga nemiriwo.

Madhizeti nemasiwiti anobva munzungu zvinokwana mukudya kwako

Nzungu dzinopenyawo munyaya dzezvinotapira. Kana dzikashandiswa nemazvo, dzinokutendera kuti ugadzire zvekudya zvinonaka zvakagadzirwa kumba zvinonakidza kupfuura zvekudya zvinotengwa muchitoro, uye nekugadzirisa zvinoshandiswa unogona kuwana zvakawanda. sarudzo dzakaringana uye dzakapfuma nemapuroteni zvakaenzana.

Mabhisikiti maviri enzungu nechokoreti

Mabhisikiti aya anosanganisa bota rekare, peanut butter, nzungu, uye chokoreti, zvichiita kuti pave nekunaka kwakapfuma uye magadzirirwo akanaka. Mukanyiwa unogadzirwa ne:

• Bota risina munyu nedoro renzungu rakapfava.
• Shuga yakasviba.
• Mazai nevanilla essence.
• Hupfu hwakasefetwa, baking soda nemunyu.
• machipisi echokoreti kana chokoreti yakachekwa uye nzungu dzakakangwa dzakachekwa.

Mushure mekusanganisa mafuta neshuga kekutanga, wedzera mazai nevanilla, wozoisa zvinhu zvakaoma. Sanganisa chokoreti nenzungu, gadzira mabhora madiki emukanyiwa, zviite kuti zvitete zvishoma, wobika kusvika zvatsvukira. Zvakakodzera kudya kana kugovana.

Tart yebhanana nenzungu yemhando yeRustic

Pane imwe nzvimbo pakati pegalette netart yakagadzirwa kumba, resipi iyi inosanganisa base ye shortcrust pastry nekuzadza mabhanana nenzungu zvakakangwa:

• Pamukanyiwa: hupfu, bota rinotonhora, shuga, munyu, mvura inotonhora zvikuru uye yolk yezai.
• Zvekuzadza: mabhanana, bota, shuga yebrown, muto weremoni, nzungu dzakakangwa nehuchi, uye yolk yezai yekuwedzera yekukwesha.

Mukanyiwa unokurumidza kusanganiswa wosiyiwa kuti ugare mufiriji. Mabhanana anoiswa mupani ine bota, shuga, uye muto weremoni kusvika zvanyatsonaka. Zvadaro mukanyiwa unoputirwa, wosasa nzungu dzakachekwa, mabhanana anoiswa pamusoro neshamhu yawo, mipendero inopetwa mukati, inokweshwa zai, uye nzungu dzakawanda dzinowedzerwa pamusoro usati wabika.

Mafini eWholemeal ane peanut butter

Kana uchida kudya kwemangwanani kwakanaka kumba, mamuffin aya ewholemeal ane peanut butter ipfungwa yakanaka. Mukanyiwa wacho une:

• Hupfu hwehupfu hwese.
• Zai.
• Suga yakatsvukira muhuwandu hushoma.
• Nzungu ruomba.
• Mukaka, vanilla essence uye citrus zest.
• Baking powder, munyu uye nzungu dzekushongedza.

Kutanga, sanganisai zvinoshandiswa mumvura (zai, mukaka, mafuta kana muchishandisa, peanut butter), wedzerai shuga, vanilla, uye zest, uye mozoisa zvinoshandiswa zvakaoma zvakasefewa. Govanisai mukanyiwa muzvikombe zvemamuffin, shongedzai nenzungu pamusoro, mobika kusvikira toothpick yaiswa pakati yabuda yakachena.

Zvimwe zvinotapira zvine peanut butter

Rondedzero yemadhizeti anosanganisira peanut butter haina magumo. Mimwe mienzaniso yakakurumbira ndeiyi:

• Mabrownies ane hutano ane bhanana, peanut butter, cocoa yakabviswa mafuta uye oat flour.
• Mamuffin ebhanana nenzungu, pamwe nefurawa yeoat nezvinonhuwira.
• Makuki akareruka ane peanut butter, zai uye Medjoul date.
• Fudge yechokoreti ine kirimu uye peanut butter kune avo vane chishuwo chinotapira.

Mune zvese izvi unogona kutamba nerudzi rwehupfu, chinotapira uye huwandu hwe michero neprotein kuti zvienderane netsika dzako dzekudya uye basa raunoda kuti dziite mukudya kwako.

Nzungu, dzose dziri muchimiro chebhota uye dzakagadzirwa nemafuta, dzinoshandiswa zvakanyanya mukicheni uye dzinoenderana nezvinodiwa ne kudya kwevegan sechirongwa chekuvaka muviri, gwara rekuderedza uremu, kana menyu yemhuri ine mweroUnongofanira kungwarira huwandu hwayo, sarudza mafomati asina kugadzirwa zvakanyanya (echisikigo kana akagochwa asina munyu, 100% peanut butter) woisanganisa nezvikafu zvitsva uye zvakasiyana-siyana kuti unakirwe nekunaka kwayo kwese uye mabhenefiti ayo pasina kunyanyisa macalorie.