I-tiger nut yaziwa ngokuba sisithako senkwenkwezi ye-horchata edumileyo yaseValencia, kodwa kuninzi kakhulu kwesi siselo sinencasa nesihlaziyayo. I-tiger nut igcwele izibonelelo kumzimba, kwaye emva kokufunda le tekisi siya kufuna ukuyongeza ekudleni kwethu amaxesha amaninzi kunokuba siphila ubomi bethu bonke. Ngokomzekelo, ukutya i-tiger nuts kusinceda siphephe i-anemia, ukuqhina, ukunciphisa i-cholesterol embi, njl.
Ukutya okunesondlo kubaluleke kakhulu kwaye phakathi kwazo zonke ezo zityalo zokutya, amandongomane ehlosi kufuneka avele. Enyanisweni, into entle ngendongomane yengwe kukuba inezinto ezininzi. I-Horchata yenye yezona ziselo ezingcono kakhulu zemifuno, nangona kuxhomekeke kwiyiphi i-brand esiyithengayo ingaba neswekile kunye nekhalori.
Zilingana ne-chickpea kodwa zishwabene nge-chewy texture kunye nencasa emnandi ye-nutty efana ne-coconut. Kuyaziwa ukuba yayiyenye yezityalo zokuqala ezilinywa eYiputa kwaye zazisetyenziswa ngokwesiko njengokutya namayeza. Zizityebi kwiintlobo ezahlukeneyo zezondlo kwaye ziye zadibaniswa neenzuzo ezahlukeneyo zempilo, ukusuka ekugayweni okungcono ukuya ekunciphiseni umngcipheko wesifo senhliziyo.
Amaxabiso esondlo sengwe
Ukutya amandongomane ehlosi ngumbono olungileyo kakhulu. Ziqulethe iindidi zezondlo kunye nezityalo ezincedo. Umxholo wayo othile wezondlo uxhomekeke kuhlobo. Kukho iintlobo ezintathu eziphambili ngokuxhomekeke kumbala (omnyama, omdaka kunye notyheli).
Amaxabiso ayo okutya asekelwe kwi-100 grams, nangona sele silindele ukuba le ayisiyiyo isixa esicetyiswayo semihla ngemihla, lixabiso eliqhelekileyo lokulinganisa amaxabiso okutya okutya.
- Amandla: 400 calories
- Iikhabhohayidrethi: 43 grams
- Iiprotheni: 6,13 grams
- I-fiber yokutya: i-17 grams yefiber
- Amafutha: 24 grams
Kungenxa yoko le nto singakucebisi ukutya amandongomane ehlosi amaninzi ngosuku olunye. Kwelinye icala, iivithamini kunye neeminerali koku kutya zezi zilandelayo: Vitamin A, K, B3 kunye neB9, calcium, iron, potassium, magnesium, phosphorus, sodium, zinc, selenium kunye manganese. Umxube onika umdla obonelela ingweti ngentaphane yeenzuzo esiza kuzibona kamva kwelinye icandelo.
Zikwangumthombo otyebileyo we antioxidants, zizikhompawundi eziluncedo ezikhusela umzimba wakho ekwaluphaleni nakwizifo ezinjengomhlaza nesifo sentliziyo. Uphando lubonisa ukuba ukuhluma amantongomane ehlosi ngaphambi kokuwatya kwandisa umxholo wabo we-antioxidant.
Oko kuthethiweyo, amantongomane ehlosi nawo aqulathe i-antinutrients, ezifana ne-phytates, i-oxalates, i-saponins kunye ne-tannins, enokunciphisa ukunyuswa kwezondlo emathunjini. Ukuhluma okanye ukuqhola imifuno yeengcambu ngaphambi kokuyitya kunciphisa amanqanaba azo e-antinutrients, okwenza kube lula ukuba umzimba ufunxe kwaye usebenzise izondlo ezininzi ezikuzo.
Idosi yemihla ngemihla
Ewe, siye sabona ukuba ingakanani i-fiber 100 grams ye-tiger nuts ebonelela ngayo kwaye zingaphi iikhalori, ngoku kufuneka sisuse i-80% yaloo mali kuba ngokweengcali ubuninzi bexabiso elicetyiswayo kumntu omdala oqhelekileyo ngosuku olunye yi-20 grams.
Kuloo 20 grams faka ezinye 25 ama-tigernuts malunga kwaye ngaloo nto siya kufumana i-1,5 grams yeprotheni, i-2,4 grams yefiber, i-5,7 grams yamafutha, i-8,5 grams ye-carbohydrates kunye ne-86,5 kilocalories. Akunakutsholwa ukuba sisiqhamo esomileyo esenza ukuba sityebe, ukuba nje simodareyitha kunye nokusetyenziswa kwayo.
Masikhumbule ukuba akukhuthazwa ukuba kudlule i-20 grams ngenxa yobuninzi beekhalori, iiswekile kunye neefayibha. Yiyo loo nto ukuba sifuna ukongeza amandongomane ehlosi kukutya kwethu kwemihla ngemihla sinokwenza iikeyiki, iibhiskithi, imousse, ipudding yerayisi, ubisi lwemifuno, iicookies ezine-tiger nut pulp, imiqulu enomgubo wengwe, iflan, iipaneli, igranita, iayisikrimu. , amantongomane engwe yomgubo, njl.
Iingenelo zamandongomane engwe
Sele sizazi zonke iivithamini kunye neeminerali, kunye nexabiso lesondlo se-tiger nut, kuba ngoku kusele kuphela ukubona ukuba ziziphi iigrama ezingama-20 zamantongomane ehlosi ngosuku. Nathi masingathatheki. Ukuba ngolunye usuku singadli amantongomane e-tiger, akukho nto eyenzekayo, ukutya kufuneka kuhluke kakhulu, ngakumbi ngcono.
I-Cardiosaludable kwaye ilwa ne-anemia
Sithe intliziyo-enempilo, kuba ukutya i-tiger nuts kunceda ukunciphisa amanqanaba e-triglyceride kunye ne-cholesterol embi. Kwaye akufanele kuthathwe njengommangaliso, kodwa kunoko kufuneka ihambelane nokutya okwahlukeneyo, apho kukho ubukho obukhulu bemifuno, imifuno, iziqhamo kunye nemveliso emitsha kunye nenempilo. Kwakhona ukunciphisa amafutha, i-ultra-processed, iziselo ezineswekile, njl.
Ngombulelo kumxholo wayo otyebileyo wefiber, inceda ukulawula amanqanaba eswekile yegazi. Ukongeza, ngenxa yobuninzi beevithamini kunye neeminerali, amathuba okubandezeleka kwe-anemia ayancitshiswa, kwaye ukuba sinayo, sinokuhlawulela amanqanaba ethu esinyithi ngokubonga kwesi sidlo esityebileyo.
Ukuthoba umzimba
Ukutyeba ngokugqithiseleyo kunokuzenza zibe mandundu iingxaki zempilo yaye kwandise amathuba okuba nezifo ezinganyangekiyo, ezinjengodandatheko, isifo seswekile nomhlaza.
Ukutyeba ngokugqithiseleyo kwenza abantu baguge ngokukhawuleza kwaye kunciphisa kakhulu ixesha lokuphila. I-Tigernuts ineempawu ezinokunceda ukulawula ubunzima, kuba ikhuthaza ukunyanzeliswa kokutya kakhulu ngenxa yomxholo wayo ophezulu we-carbohydrates eyinkimbinkimbi, engagaywanga lula ngumzimba.
Oku kwandisa imvakalelo yokuhlutha kwaye kunciphisa isixa seekhalori ezifunxa ekutyeni.
ilungele ukukhulelwa
Sihlala sisithi, xa kuthethwa ngokukhulelwa, kungcono ukuya kugqirha kwaye ngcono lowo ulaziyo ityala lethu ngokusondeleyo. I-Folic acid ibalulekile kubo bonke ubomi bethu, kwaye nangakumbi ngexesha lokukhulelwa kunye nokuncancisa, njengoko inceda ukukhula okuqhelekileyo komntwana.
I-Folic acid okanye i-vitamin B9 inceda ukwakheka kweeseli zegazi ezibomvu nezimhlophe, iiseli zemithambo-luvo kunye nokwakheka kwamajoni omzimba, ngoko ke someleza amajoni omzimba. I-tuber epheleleyo esenzela okulungileyo okuninzi, kuthi kunye nakubantwana kunye nabantwana.
I-tiger nut, ityebile kwi-fiber, inceda ukunciphisa umngcipheko we-high blood pressure kunye neengxaki zokutyeba kubasetyhini abakhulelweyo. Inokuthi ithathwe njengenye indlela enempilo yoomama abanganyamezeli i-lactose. Ubisi luyimfuneko ngexesha lokukhulelwa. Kodwa oomama abanokunyamezela kwe-lactose abanako ukuyidla. Ke ngoko, ubisi lwe-tiger nut lunokusebenza njengenye indlela apha.
Oomama abakhulelweyo bafuna uluhlu olubanzi lweevithamini ekutyeni kwabo. Ama-Tigernuts aqukethe inani elikhulu lamavithamini, ngoko ke afanelekile kubafazi abakhulelweyo. Ngaphezu koko, zidume ngokukhuthaza ukuveliswa kobisi lwebele kumabele omfazi ngexesha lokukhulelwa. Zikwatyebile kwi-magnesium, enceda ukufinyela ngokulula kunye nokuphumla kwesibeleko ngexesha lokuzala.
Ilungele ukukhula kweminyaka
Ukuba sinabantwana abakhulayo ekhaya, amandongomane ehlosi angamaqabane afanelekileyo, nokuba athatha ama-20 okanye angama-25 kuphela ngosuku. Le tuber icetyiswa kakhulu kubantwana kunye nabantu abancinci abakwiminyaka yokukhula, kuba kukho imfuno ephezulu yamandla kunye nezondlo ezibalulekileyo ezifana i-calcium, isinyithi, i-sodium, i-potassium, i-magnesium, Njl
Incasa eswiti yehorchata yenza kube lula kubantwana ukuba bawamkele amandongomane ehlosi ekutyeni kwabo, okuthi, njengoko besitshilo ngaphambili, kube nzima kwamanye amazinyo. Nangona kunjalo, ukuba siyabagaya kwaye silungiselele iibhiskithi, iiflans, ubisi, i-rice pudding, njl. abantwana baya kuzinandipha ngakumbi.
Unikezelo lwamandla endalo kwiimbaleki
I-tiger nut inomlinganiselo omkhulu weprotheyini yemifuno kwaye ingumthombo wamandla endalo, ngaphandle kokuba nomxholo ophezulu we-fiber, ukunciphisa i-cholesterol kunye ne-cholesterol. lawula amanqanaba eglucose. Ukuba ngumthombo weprotheni yemifuno, iqulethe inani elifanelekileyo le-amino acids ebalulekileyo, kuquka i-lysine, ethatha inxaxheba ekubunjweni kwe-collagen, kunye ne-glycine, eyi-neurotransmitter.
Ukutya amandongomane ehlosi yonke imihla kunceda iimbaleki, ngenxa yokuthatha kwabo amandla okuxhamla ukusebenza komzimba. Ukuba sihlala siziqeqesha ngamandla athile kwaye sinenjongo ecace kakhulu engqondweni, iqaqobana lamandongomane ehlosi ngosuku liya kusinceda kakhulu ngenxa yeprotheyini kunye nonikezelo lwamandla olongezelelweyo.
Yehlisa izinga leswekile yegazi
Ama-Tigernuts anokunceda ukugcina amanqanaba eswekile ephantsi kolawulo. Izifundo zezilwanyana zibonisa ukuba i-tiger nut extract inokunceda ukunciphisa amanqanaba eswekile yegazi. Oku kunokubangelwa, ubukhulu becala, kumxholo wefayibha ophezulu wemifuno yeengcambu, ezinokucothisa ukufunxwa kweswekile emathunjini.
Iprotheyini ye-Tiger nut iqulethe inxalenye ephezulu ye-amino acid arginine, enokunyusa ukuveliswa kwe-insulin kunye novelwano, zombini zibalulekile ekulawuleni iswekile yegazi. Nangona kunjalo, kufuneka kuqatshelwe ukuba inani le-arginine elisetyenzisiweyo (i-9 grams) liphezulu kakhulu kunemali oyifumanayo kwi-service enye ye-tiger nuts, equkethe i-1 gram yeprotheni.
Ukongeza, uphando lwetyhubhu lubonisa ukuba i-tiger nut extract inokuthintela isenzo se-carbohydrate-digesting enzymes emathunjini. Ngenxa yoko, iswekile encinci inokufunxwa emathunjini ngendlela efana nesenzo samanye amayeza eswekile athoba iswekile yegazi. Oku kucingelwa ukuba kunokunciphisa amanqanaba eswekile yegazi, nangona uphando olungakumbi ebantwini luyafuneka.
Iphucula ukwetyisa
Amandongomane e-Tiger anokukhuthaza ukugaya okunempilo ngeendlela ezininzi. Ukuqala, baphezulu kakhulu ifayibha enganyibilikiyo, Idlula emathunjini ngaphandle kokwetyiswa. Ifiber enganyibilikiyo yongeza isambuku kwisitulo sakho kwaye inceda ukutya kuhambe lula emathunjini, inciphisa ithuba lokuqhinwa.
Ama-Tigernuts nawo kufuneka aqulathe isitatshi esinganyangekiyo, uhlobo lwefiber olunokondla ibhaktheriya enenzuzo emathunjini, inceda ukugaya ukuba kuhambe kakuhle. Ukongezelela, i-tiger nuts ingaba nee-enzymes, ezifana ne-catalases, i-lipases, kunye ne-amylases, ezinceda ukuphula ukutya emathunjini, ukukhulula i-gas, i-indigestion, kunye nohudo.
Gcina ukhumbule ukuba umxholo ophezulu we-fiber we-tiger nuts ekuqaleni ungabangela igesi engathandekiyo okanye ukuqunjelwa. Kunconywa ukwandisa ngokuthe ngcembe iinxalenye.
kwandisa libido
Amandongomane eTiger anembali yokusetyenziswa ukunyusa i-libido. Zisetyenziswa njenge-aphrodisiac kwiyeza le-Ayurvedic. Ukongeza, amadoda aseNigeria asebenzise amantongomane ehlosi kwizizukulwana ukunyanga ukungasebenzi kakuhle kwe-erectile, ukonyusa amadlozi kunye ne-libido.
Oko kuthethiweyo, izifundo ezimbalwa ziye zaphanda ezi zakhiwo zibizwa ngokuba yi-aphrodisiac. Uphononongo kwiimpuku lubonise ukuba amandongomane ehlosi anceda ukugcina ubunzima be-testicular kunye nemveliso yesidoda emva kwetyhefu enzima. Kwanokutya isixa esikhulu samandongomane ehlosi kangangeentsuku ezingama-30 kwandisa amanqanaba e testosterone, kwakhulisa ukwenzeka kwezesondo kunye nokunciphisa ixesha lokuphumla phakathi kweeseshoni zokukhwelana.
Iimpawu ze-antibacterial
Enye inzuzo ye-tiger nut kukukwazi ukulwa neebhaktheriya emzimbeni womntu. Olunye uphononongo lwafumanisa ukuba izicatshulwa ezivela kwiCyperus esculentus eneneni zineziphumo zokulwa neebhaktheriya kwiintsholongwane ezininzi eziyingozi zabantu, kubandakanya i-salmonella kunye ne-E coli.
I-Cyperus esculentus ikwakuluhlu lwezityalo ezahlukeneyo zokutya ezinokuthi zisetyenziswe ngokuchasene nosulelo oluqhelekileyo lwebhaktiriya, ngakumbi kwezo ziye zaphuhliswa ukuxhathisa kwii-antibiotics kumazwe angaphuhliswanga kangako. Kubalulekile ukugqiba ukutya kunye ne-immune system stimulants efana ne-tiger nuts. Ukutya okulwa neentsholongwane kunceda ekulweni usulelo kunye neentsholongwane, ngoko ke akufunekanga siyityeshele le nxalenye ibalulekileyo yesondlo.
umsebenzi prebiotic
Bakwanceda umgudu wokugaya ukutya ngokusebenza njenge "starch resistant" prebiotic. I-prebiotics isebenza njengemithombo yamandla kwiibhaktheriya ezilungileyo zamathumbu ezigcina yonke inkqubo yokugaya isebenza kakuhle.
Ngenxa yokuba utshintsho olukhawulezayo kwi-microflora yamathumbu lunokuphazamisa okwethutyana isisu, luluvo oluhle ukwazisa "isitatshi esinganyangekiyo" kwi-prebiotics ekudleni ngokuthe ngcembe. Oku kunokusinceda siphephe nayiphi na igesi yokwexeshana okanye ukudumba ebesinokuba nako.
Amandongomane e-Tiger ayaziwa ngokukhulula i-flatulence kunye norhudo, ngoko akufanele sikhathazeke kakhulu malunga nokudumba okufutshane.
Ukuthintela umhlaza
Umhlaza wekholoni ngumhlaza wamathumbu amakhulu kunye nolona hlobo luqhelekileyo lwesisu. Ikwaziwa ngokuba ngumhlaza we-colorectal, ibangelwa yinto engaqhelekanga ngexesha lokutshintshwa kweeseli eziqhelekileyo kulwelwesi lwekholoni.
Oku kubangela ukuba iiseli ziqalise ukwahlukana ngokuzimeleyo kwiitshekhi eziqhelekileyo kunye neebhalansi ezilawula ukukhula. I-Tigernuts zizicoci ezigqwesileyo zekholoni ngenxa yomxholo wazo wefiber otyebileyo kunye ne-antioxidants ezidlala indima ebalulekileyo ekuthinteleni umhlaza.
Unxibelelwano
Ukuthetha inyani, amantongomane ehlosi awanayo nayiphi na i-contraindications, ngaphaya kwe ifayibha engaphezulu ukuba sisebenzisa ngaphezu kwe-50 grams.
Ukuba sihamba kwixesha loxinzelelo okanye imeko ethile apho ukuhamba kwethu kwamathumbu kungalawulwa, sinokusebenzisa ezi tubers kwaye sitye ikomityi phantse kwisisu esingenalutho ukunyanzela umzimba, kodwa akukhuthazwa ukuba sithathe njenge umkhwa, ekubeni sinokucaphukisa ikholoni okanye kubangele urhudo lwemihla ngemihla, kwaye akulunganga.
Kwelinye icala, incindi yendongomane yehlosi inokungcoliseka, ngakumbi xa ilungiswe kwiimeko ezingacocekanga. ityhefu yokutya kunye neempawu ezifana ne-cramps yesisu, ukuhlanza, isifo sohudo, njl.
Nokuba ukuginya iqokobhe lamandongomane ehlosi kunokucaphukisa umgudu wokuphefumla kwaye kubangele ukukhohlela.
Zityiwa njani?
Amandongomane e-Tiger asebenza ngeendlela ezininzi kwaye anokongezwa ekutyeni ngeendlela ezininzi. Zingatyiwa zikrwada okanye zosiwe kwaye zithande ukuba thambile kwaye kulula ukuhlafuna xa zimanziswe okanye zibiliswe emanzini. Benza ishwamshwam elinencasa, kodwa banokusetyenziswa njengezinto zokuthambisa kwizidlo ezahlukeneyo, kubandakanya ukutya okuziinkozo kwasekuseni, iismoothies, iisaladi kunye neyogathi.
Ukongeza, amantongomane ehlosi anokuxutywa kunye namandongomane kunye neziqhamo ezomisiweyo zolunye uhlobo lomxube womzila. Zisenokucolwa zisetyenziswe kwisonka okanye kwezinye izinto ezibhakwayo. Amandongomane ehlosi asezantsi ayindawo enkulu engenagluten-free endaweni yomgubo okanye i-binder kwi-veggie burgers.
E-Spain, i-tiger nut isetyenziselwa ukwenza ubisi lwemifuno oludumileyo olwaziwa ngokuba Ubisi lweTiger nut lushukume. Zisenokwenziwa kwakhona iiyogathi ezingenazo ubisi kunye ne-ayisikhrimu.
Ingwe eyosiweyo njenge-snack
Indlela eqhelekileyo yokulungisa ingwe yayiquka ukuqhotswa. Ukuzojiswa akuyona nje indlela elula yokutya amandongomane ehlosi, kodwa kwakhona kukhupha incasa yawo ebalaseleyo kwaye kuwenza kube lula ukwetyisa.
Ukwenza oku, siya kutshisa i-oven ukuya kuma-200ºC. Siya kuwasasaza amandongomane ehlosi kwitreyi yokubhaka kwaye sithobe malunga nemizuzu engama-20, okanye ade abe golide. Emva koko singazitya zilula okanye ngetyuwa encinci kunye nepepile okanye sizonwabele ngokunye ukutya okugcadiweyo okufana nezihluma zaseBrussels, iminqathe, kunye neebhatata ezahlukeneyo.
ingwe yomisiwe nut
I-tiger nut yinto ekrwada eyenziwa ngayo iimveliso ezahlukeneyo. Le tuber (kwimo yayo ephelelwe ngamanzi) iye yaba yi-snack emnandi kunye ne-sweet, ilungele ukutya phakathi kokutya.
Inkqubo ekufuneka ilandelwe ukufumana amandongomane ehlosi ekumgangatho ophezulu inde kwaye ithambile, kuba emva kokuvuna kunye nokuhlamba, kufuneka ihlale ngaphezulu kweenyanga ezintathu kwindawo yokomisa, apho isuswa yonke imihla ukuze ilahlekelwe ngumswakama ngokulinganayo kwaye, ekuhambeni kwexesha, baye bafumana obo bumnandi bubonakalisa kubo. Emva kwale nkqubo yokunyanga, ingwe yaseValencian ikhethwa ngoomatshini nangezandla ukuze ekugqibeleni ifumane imveliso ekhethekileyo.
Yongeza kwii saladi kunye neesuphu
Ukongeza i-tiger nuts kwisaladi yindlela efanelekileyo yokunceda ukwandisa i-fiber yakho yemihla ngemihla. Siza kudibanisa kunye naluphi na udibaniso lwemifuno eluhlaza, imifuno kunye neziqhamo. Siza kuqiniseka ukuba songeza i-vinaigrette yokunxiba kwaye sonwabele ukutya okunempilo, okutyebileyo kwefayibha esingeva sinzima. Singasebenzisa kwakhona amantongomane engwe njengengxenye yecroutons ngaphezulu kweesaladi.
Kwakhona enye yeenguqulelo ezilula kakhulu ukuzipheka kwiisuphu. Siyakubilisa nje okanye sigalele isuphu kwaye songeze amandongomane engwe. Sisenokongeza imifuno kunye neziqholo ezifana ne-paprika, ipepile okanye i-nutmeg ukuyinika incasa engakumbi.
Bandakanya amantongomane engwe afakwe emanzini kwi-smoothies
I-Smoothies ilula kwaye isempilweni yesidlo sakusasa. Siza kuzixuba namandongomane ehlosi ukomelela okusempilweni kweprotheyini kunye namafutha ayimfuneko.
Siza kongeza i-1-2 iipuniponi zamantongomane e-tiger kwaye emva koko sizalise i-blender ngeziqhamo ezitsha kunye nemifuno eluhlaza eluhlaza, efana ne-strawberries, isipinashi okanye i-kale. Singongeza kwakhona amanzi ekhokhonathi ukwenzela ukufakwa kwamanzi okongeziweyo. I-Shakes inezinto ezininzi, ngoko zikhululeke ukuzama iindibaniselwano ezintsha.
Zisebenzise kwiikeyiki
Ama-Tigernuts anencasa ye-nutty edityaniswa kakuhle ne-pastries, efana ne-pie crusts. Kwakhona sinokusila amandongomane ehlosi abe ngumgubo ocolekileyo size sibhake ngawo isonka.
Siyawathanda amandongomane ehlosi ngenxa yokuba aneprotheyini eninzi kodwa anamafutha aphantsi, nto leyo eluncedo kwabo bazama ukunciphisa umzimba okanye ukunciphisa inyama ebomvu. Zikwaphezulu kwifiber kwaye ziphantsi kwi-cholesterol.
ibhotolo yengwe
Amandongomane anombala ongqindilili, obukhrimu obufana nebhotolo yamandongomane. Sinokuzisebenzisa njengesiseko sebhotolo yamandongomane.
Zityumze iialmonds kwaye uzixube namandongomane engwe. Sinokongeza ubusi kunye nesinamoni ukunika incasa. Singade sisebenzise i-chugas ngendlela efanayo ebesenza ngayo ngeealmondi, ii-cashews okanye ezinye iziseko zeendongomane eziqhelekileyo.
ingwe nut ubisi
Ikomityi yobisi lwengwe iqulethe i-20 grams yeprotheyini, nazo zonke ezisibhozo ezibalulekileyo ze-amino acids. Ngaphezu koko, ubisi lwe-tiger nut lunika umthamo ophilileyo we-calcium, iivithamini ze-B, isinyithi, kunye nezinye izondlo ongazilindelanga kwikomityi yeendongomane eziqhelekileyo.
Siza kumanzisa ikomityi yamandongomane ehlosi ngobusuku. Khupha amanzi, yongeza iikomityi ezintathu zamanzi amatsha kwaye udibanise malunga nemizuzu emi-5 okanye kude kube lula. Gcoba nge-strainer efanelekileyo kwaye ugcine efrijini ubuninzi beentsuku ezi-3.
Ngaba i-horchata isempilweni?
Iimveliso zobisi kukutya okunika i-calcium eninzi emzimbeni wethu. Le minerali iyona nxalenye ephambili yamathambo kunye namazinyo, ikhusela izifo zamathambo, ibandakanyeka kwi-clotting yegazi kunye nokuhanjiswa kwe-nerve impulses.
Inxalenye eqhelekileyo ye-horchata yi-200 ml. Oku kubonelela nge-59,5 mg ye-calcium, eyenza ukuba ibe sisiselo esifanelekileyo semifuno njengento ethatha indawo yobisi lwemvelaphi yezilwanyana. Ilungele abantu abanokunganyamezeli i-lactose, kwaye ngakumbi abo balandela ukutya kwe-vegan.
I-Horchata isiselo esiqabulayo, ngaphandle kwezinto ezikhuthazayo okanye iigesi, ngoko ke isiselo samandla endalo, kunye neswekile encinci kunye nomxholo wekhalori kuneziphuzo ezithambileyo zorhwebo. Ngenxa yeenzuzo zayo, ukusetyenziswa kwayo ngexesha lokukhulelwa kucetyiswa malunga nokwakheka okuchanekileyo kwe-fetus, kunye nexesha lokukhula kwabantwana kunye nolutsha, kwaye kunjalo, kubantu abanesifo seswekile.
Ukongeza, i-tiger nut kunye nezinto eziphuma kuyo kukutya okuguquguqukayo okuqhelana nazo zonke iintlobo zeeresiphi eziswiti kunye / okanye ezinencasa, nokuba kukwicookies, i-muesli, iikeyiki okanye isonka, ngoko ke singongeza i-calcium ekutyeni kunye ne-tiger nut. iimveliso ezahlukeneyo.