Ehlobo, ungazitholela izithelo ezihlukahlukene kanye namajikijolo, okungeyona nje okumnandi, kodwa futhi ewusizo. Njenge-currants ebomvu, amajikijolo amnyama ayasiza ukulahlekelwa isisindo. Izondlo kanye nodokotela bathi i-currant emnyama ingumcebo wangempela, oqukethe ama-antioxidants, amavithamini namaminerali.
I-currant emnyama - okuhle nokubi
Okuqukethwe kwezidakamizwa ezihlukahlukene kunikeza eziningi zezinto ezifaka isandla ekulahlekeni kwesisindo:
- Izakhiwo ze-currants ezibomvu zifana namajikijolo amnyama, ngoba ama-vitamin awo akhiwe ngokufanayo.
- Imiphumela emihle yamajikijolo emisebenzini yesimiso sokugaya ukudla futhi ibuye ibuye isenze isitoreji.
- Amajikijolo asiza ekuthuthukiseni ukusebenza kwesimiso sezinzwa, okuvumela umzimba ukuba udlulise kangcono ukucindezeleka okuhlangenwe nakho ngesikhathi sokulahlekelwa isisindo.
- Okuqukethwe kwe-caloric ye-currant emnyama kuncane, ngakho-ke, nge-100 g kunamakholori angu-62. Ngakho-ke, ngisho nokusetshenziswa kwamajikijolo ngobuningi, awulimazi isibalo.
- Ukwakhiwa kwamajikijolo kuhlanganisa i-linolenic acid, eyithatha ingxenye esebenzayo ekwenzeni ukwehlukanisa amafutha.
- I-currant emnyama iyasiza ukunciphisa ukudla.
- Izakhiwo ezisebenzayo zinamaqabunga e-currant, angabekwa esaladini, kanye nenyama nenhlanzi.
Ukulimaza i-Blackcurrant kungaletha kubantu ababonise ukungavumelani komkhiqizo. Uma usebenzisa amajikijolo ngobuningi besikhathi eside, kungase kube nokwanda kwegazi. Akunconywa ukuba udle abantu abamnyama be-currant abane-acid ephezulu yesisu, izilonda kanye nesisu somzimba. Kubalulekile ukucabangela ukuthi amavithamini e-currant ngesikhathi ukwelashwa okushisa eside kubhujiswa, ngakho-ke ungadla amajikijolo ngendlela entsha.
Indlela yokusebenzisa i-currant emnyama?
Ungadla amajikijolo njengawo, futhi ulungise iziphuzo ezihlukahlukene ngokusekelwe kuzo. Muva nje, ukuthandwa okukhulu kuthandwa yi-smoothies kusuka ku-currant emnyama. Isiphuzo esinjalo singadliwa njenge-snack, futhi njenge-dessert ngesikhathi sokudla okuyinhloko.
Izithako:
- black currant - 200 g;
- amanzi noma ubisi olunamafutha aphansi - 0.5 amalitha;
- uju, iqhwa.
Ukulungiselela
Hlanganisa zonke izithako, bese uphahlaza nge-blender kuze kube yilapho iqhwa liphenduka i-crumb. Isiphuzo singahlotshwa ngamaqabunga noma amaqabunga amhlophe.
Izinketho zokulahlekelwa kwesisindo
Uma ufuna ukukhipha isisindo esiningi ngokweqhaza le-black currant, ungasebenzisa ukudla okuklanyelwe inyanga futhi kusekelwe kokunye kwezinsuku ezimbili.
Usuku # 1
- ibhulakufesi: iqanda elibilisiwe, 30 g ushizi wamamaki aqinile, 1 tbsp. ama-smoothies we-black currant;
- isidlo sakusihlwa: isilwane esincane sezinkukhu abilisiwe, isaladi iklabishi, pepper yaseBulgaria kanye namakhambi, agqoke ngamafutha omnqumo kanye nama-350 g amajikijolo e-currant.
- dinner: 200 g we-fat-fat cottage shizi nge-1 tbsp. i-spoonful of ukhilimu omuncu nama-200 g we-berries omnyama ama-currant.
Usuku # 2
- ibhulakufesi: 200 g we-cottage ushizi ophansi ohlanganiswe no-150 g we-currant emnyama;
- Kwasemini: isobho semifino ehlanzekile ngaphandle kwamazambane, ama-pancake ka-1 tbsp. i-spoon of ukhilimu omuncu, i-blackcurrant iqoqa;
- dinner: ukukhonza umquba wezitshalo ngaphandle kwamazambane kanye no-1 tbsp. yogurt yemvelo nge-add currant.
Kuneminye imenyu ongayisebenzisa
- ibhulakufesi: i-oatmeal emanzini noma ubisi olukijiwe, itiye eluhlaza kanye no-300 g wamajikijolo ama-black currant;
- isidlo sasekuseni sesibili: 1 tbsp. ama-smoothies we-black currant;
- Isidlo sasemini: ingxenye yezinhlanzi ezincane ezinamafutha noma i-veal, imifino ebhakiwe kanye ne-blackcurrant compote;
- Isiphuzo: 350 g amajikijolo ama-black currant;
- dinner: ukukhonza isaladi yemifino, okumele igcwale ngamafutha omnqumo.
Ungakhohlwa ngalesi sikhathi ukuphuza itiye eluhlaza ngaphandle kokushukela, futhi namanje amanzi amasha.