Ubhatata ungenye yalezo zidlo okungafanele neze ziphuthelwe ku-pantry. Ayibizi, kulula ukuyithola kunoma yisiphi isitolo esikhulu kanye ne-greengrocer, ingalungiswa ngezindlela eziningi ezahlukene futhi okubaluleke kakhulu, i-superfood egcwele izakhiwo enempilo empilweni. Njengokungathi konke lokhu akwanele, ubhatata uyakusiza ulahlekelwe isisindo ngendlela enempilo.
Ingabe ukhona onikela okwengeziwe? Uma ungakaqiniseki ngezinzuzo zamazambane amazambane, sizokutshela ukuthi kungani kubhekwa njenge-superfood. Ngaphezu kwalokho, uzothola ungafaka kanjani ubhatata ekudleni kwakho nokuthi ungayilungisa kanjani ukuze ikusize ulahlekelwe isisindo.
Ubhatata noma ubhatata, ukudla okuphezulu kakhulu
I-Superfoods yilezo, ngenxa yezakhiwo zazo ezinomsoco, ezihlinzeka ngezinzuzo ezinhle zezempilo uma zidliwa njalo. Lokhu kudla kuthuthukisa impilo ngayo yonke indlela, uma ubheka ukuthuthukisa izivikelo, uma ufuna ukuthuthukisa ubuhle bemvelo ngokusebenzisa amaseli akho noma uma ufuna ukunciphisa umzimba ngendlela enempilo. Noma ngabe yisiphi isizathu sakho, kufaka phakathi ama-superfoods ekudleni kwakho kuhlale kuwumqondo omuhle.
Endabeni yobhatata, ubhatata noma ubhatata, njengoba waziwa kanjalo, kuwukudla komndeni we-tuber. Ngokunambitheka okumnandi kanye nethenda, ukuthungwa okunejusi, ukudla okuphezulu okugcwele izinto ezinomsoco. Phakathi kokunye, inothile nge-vitamin A, iqukethe ama-antioxidants, alawula ukuhamba kwamathumbu futhi ayasuthisa kakhulu. Konke lokhu kukusiza ukuba uthuthukise impilo yakho futhi ulahlekelwe isisindo ngendlela enempilo.
Ngoba ubhatata umphelelisi ophelele kunoma yisiphi isidlo. Amakhalori aphansi, ayanelisa futhi amnandi. Zitholele ukuthi ungalungisa kanjani ubhatata ukuze ujabulele lokhu kudla okuphambili kanye nazo zonke izinzuzo zako.
Indlela yokupheka ubhatata ukuze ulahlekelwe isisindo
Ukuze ulahlekelwe isisindo kuyadingeka ukudla okuhlukahlukene nokulinganisela. Kungaleso sikhathi kuphela lapho ungakwazi ukunciphisa ama-calories ngaphandle kokubhekana nemiphumela yokuntula ngenxa yokuntuleka kokudla okuthile. Ngokwesinye isandla, ukuzivocavoca umzimba kubalulekile ukuze ulahlekelwe amafutha ziqoqiwe. Ngokuxuba okujwayelekile kwezemidlalo nokudla okunekhalori ephansi, ungakwazi ukwehlisa isisindo ngaphandle kwengozi yokuphindaphinda.
Ubhatata uyimifino enama-calories ambalwa kakhulu, okuvumela ukuthi uwudle ngobuningi ngaphandle kokuhlinzeka ngekhalori enkulu. Ngokwesinye isandla, kuyasutha kakhulu, into ekusiza ukuthi unciphise umuzwa wesifiso sokudla impilo yengqondo evame ukwenzeka lapho udla. Ngaphezu kwalokho, iguquguquka kakhulu futhi ingaphekwa ngezindlela eziningi ezahlukene, zonke zinempilo.
Njengengxenye yamafrimu aseFrance
Isibonelo, esikhundleni samafrimu aseFrance. Uma une-air fryer, ungakwazi ukuphehla ama-sweet potato chips emizuzwini embalwa. Kodwa uma kungenjalo, kufanele nje usike ubhatata ube yizinti, njengoba ubungenza ngamazambane. Fafaza usawoti omncane, pepper kanye nedeshi yamafutha virgin olive. Ukusebenzisa izandla zakho, hlanganisa izinti zikabhatata ukuze usakaze amafutha nezinongo kahle.
Faka kuhhavini ephepheni lesikhumba bese ubhake imizuzu engu-15. Bheka kuhhavini ngoba izinti zikabhatata zenziwa ngokushesha futhi kubalulekile ukuthi bangashi futhi. Emizuzwini embalwa uzoba nendawo ephelele yamafrimu aseFrance, enempilo, eyanelisa kakhulu futhi enokunambitheka okumnandi nokumnandi. Umphelelisi ophelele ohambisana nokudla kwamaprotheni, kungaba yinkukhu noma inhlanzi.
Rosa kuhhavini
Indlela yendabuko kakhulu yokulungisa ubhatata wosiwe kuhhavini. I-snack emnandi ngokungangabazeki izogcwalisa ikhaya lakho ngephunga elimnandi. Ukulungiselela kwayo kulula ngempela. Awudingi ukucwecwa ubhatata, vele uwugeze kahle ukuze ususe ukungcola. Yomisa ngephepha elimuncayo. Gcoba amazambane nge-aluminium foil futhi ubeke phezu kwethreyi yehhavini. Bhaka cishe imizuzu engama-20, hlaba nge-toothpick ukuze uqiniseke ukuthi ithenda futhi isilungile. Kufanele nje ukuvumele kupholile ukuze ujabulele ukudla okucebile nokunempilo okuzokusiza ulahlekelwe isisindo.