Ngaba wakha wazibuza ukuba kutheni ngumkhenkce iziqhamo ezomisiweyo ziba lukhetho oludumileyo kubantu abakhathalele impilo? Impendulo ikwimeko yabo eyahlukileyo inkqubo yogcino kunye nobuninzi beenzuzo abazinikelayo. Ukomisa umkhenkce bubuchule obususa ukufuma kwiziqhamo ngelixa ugcina ixabiso lazo lesondlo, incasa, kunye nokwakheka. Le ndlela ibandakanya ukukhenkceza isiqhamo kwaye emva koko kuncitshiswe uxinzelelo olusingqongileyo ukuvumela amanzi angumkhenkce kwisiqhamo ukuba athobeke ngokuthe ngqo ukusuka kwisiqina ukuya kwirhasi..
Enye yeenzuzo eziphambili ze ngumkhenkce iziqhamo ezomisiweyo bubomi babo bethala elide, enokuqala ukusuka 5 ukuya 25 iminyaka. Oku kubenza babe lolona khetho lubalaseleyo lokubonelela ngokutya okungxamisekileyo, iihambo zokukhempisha, okanye ukunciphisa nje inkcitho yokutya ekhaya. Ukongeza, umkhenkce iziqhamo ezomisiweyo ukugcina uninzi iivithamini zabo zoqobo kunye neeminerali, ukubenza ukuba bakhethe i-snack enezondlo ezingathobekiyo kwiinzuzo zempilo.
Uncedo lolunye uncedo olukhulu. Umkhenkce iziqhamo zomisiweyo zikhaphukhaphu, kulula ukugcina, kwaye ayifuni friji, ukubenzela i-snack egqibeleleyo ekuhambeni. Nokuba uhamba ngeenyawo, abahambahambayo, okanye ufuna nje ukukhawuleza, ukuluma okunempilo, ezi ziqhamo zilungele ukutya ngqo ngaphandle kwephakheji. Ukongeza, zinokuphinda zifakwe emanzini ngokulula kwaye zisetyenziswe kwiiresiphi, ikunika iindlela ezahlukeneyo zokulungisa ukutya.
Jonga wethu ezikhethekileyo zenyanga ngenxa 30-50% susa iimveliso zethu ezomisiweyo ezikumgangatho ophezulu Apha.
IiNzuzo zezondlo zokuMkhenkceza kwiZiqhamo ezomileyo
.jpg)
Xa kufikwa kwi-snacking, Kubalulekile ukukhetha iinketho ezingamnandi kuphela kodwa zigcwele izibonelelo zesondlo. Umkhenkce iziqhamo ezomisiweyo bagqwese kulo mba, inikeza uluhlu olubanzi lweevithamini, iiminerali, kunye ne-antioxidants eziyimfuneko ekugcineni impilo entle. I umkhenkce inkqubo yokomisa inceda ukugcina ingqibelelo yezondlo zeziqhamo, ukuqinisekisa ukuba ufumana idosi egxininisiweyo yezondlo kuyo yonke into oyilumayo.
Enye yeenzuzo ezibalaseleyo ze ngumkhenkce iziqhamo ezomisiweyo ngumxholo wabo wevithamini ephezulu. Njengokuba, iziqhamo ezifana namaqunube kunye neemango zizityebi kwiVithamin C, nto leyo ibalulekileyo kumajoni omzimba owomeleleyo, impilo yolusu, kunye nokuveliswa kwe-collagen. Ngokufanayo, iibhanana ngumthombo olungileyo we potassium, enceda ekugcineni amanqanaba oxinzelelo lwegazi olunempilo kunye nokusebenza kakuhle kwezihlunu.
Ukongeza kwiivithamini, Umkhenkce iziqhamo ezomisiweyo nazo zizityebi kwifiber yokutya. Ifayibha ibalulekile kwimpilo yokwetyisa, ukunceda ukulawula ukuhamba kwamathumbu kunye nokuthintela ukuqhina. Ikwadlala indima ekulawuleni amanqanaba eswekile yegazi kunye nokunciphisa i-cholesterol, ukwenza iziqhamo ezomisiweyo ezikhenkcezisiweyo zibe yi-snack esempilweni yentliziyo.
I-Antioxidants yenye inzuzo ebalulekileyo yokukhenkceza iziqhamo ezomisiweyo. Amaqunube, ukuthi ngqo, zilayishwe nge-antioxidants njenge-anthocyanins kunye ne-flavonoids, enceda ukulwa noxinzelelo lwe-oxidative kunye nokunciphisa ukuvuvukala emzimbeni. Oku kunokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo, isifo seswekile, kunye neentlobo ezithile zomhlaza.
Ngaphezu koko, ngenxa yokuba umthamo wamanzi uyasuswa ngexesha lokumisa umkhenkce, iiswekile zendalo kwiziqhamo ziba ngakumbi. Oku kuthetha ukuba ufumana i-snack eswiti ngokwemvelo ngaphandle kweswekile eyongeziweyo, ukwenza enye indlela enempilo kunezinye iishwamshwam ezineswekile.
Uncedo lweZiqhamo eziQisiweyo
Uncedo lwe ngumkhenkce iziqhamo ezomisiweyo ibenza lube lolona khetho lufanelekileyo kubantu abaxakekileyo nakwiintsapho. Enye yeenzuzo eziphambili bubunzima babo kunye nobume obuphathekayo. Kuba ubumanzi bususiwe, Umkhenkce omisiweyo iziqhamo zikhaphukhaphu kakhulu kunezo zitsha, ukwenza kube lula ukubaphatha ebhegini yakho okanye evenkileni kwi pantry yakho.
Enye ingongoma eluncedo kukuba abafuni friji. Oku kuthetha ukuba ungazigcina kwiqondo lobushushu begumbi ngaphandle kokukhathazeka ngokonakala. Nokuba upakisha amashwamshwam kuhambo lwendlela, ukulungiselela i-adventure yangaphandle, okanye ujonge nje ukhetho olukhawulezayo nolusempilweni ekhaya, Umkhenkce iziqhamo ezomisiweyo zikulungele ukuhamba nanini na xa uzifuna.
Iziqhamo ezomisiweyo ezifakwe ngumkhenkce nazo zinobomi obude, ngokuqhelekileyo ihlala phakathi 5 ukuya 25 iminyaka xa igcinwe ngokufanelekileyo. Oku kubenza babe lolona khetho lubalaseleyo lokulungela unxunguphalo okanye ngokulula ukunciphisa ukuphindaphindwa kwegrosari ebalekayo. Unokuzithenga ngobuninzi kwaye uzigcine ngaphandle komngcipheko wokuba zihambe kakubi, ngokungafaniyo neziqhamo ezitsha ezinobomi obufutshane beshelufu.
Ukongeza kwiinzuzo zabo zokugcina eziphathekayo, Umkhenkce omisiweyo uguquguquka ngendlela emangalisayo. Zinokutyiwa ngqo ngaphandle kwephakheji njenge-snack, yongezwa kwiisiriyeli, iyogathi, kunye nezitya zesmoothie zokwandisa izondlo ezongezelelweyo, okanye iphinde ifakwe emanzini kwaye isetyenziswe ekuphekeni nasekubhakeni. Izinto ezinokwenzeka azipheli, ikuvumela ukuba ukonwabele incasa emnandi kwaye izibonelelo zesondlo yeziqhamo ngeendlela ezahlukeneyo.
Ngaphezu koko, kuba zihlanjwe kwangaphambili kwaye zisikwe kwangaphambili, Umkhenkce iziqhamo ezomisiweyo ugcine ixesha kunye nomzamo obandakanyekayo ekulungiseleleni ukutya. Oku kubenza babe lukhetho olufanelekileyo lweentsasa ezixakekileyo, amashwamshwam ekhawulezayo, okanye naliphi na ixesha ufuna ukhetho olunempilo nolufanelekileyo.
Ubomi beShelufu ende yeZiqhamo ezomileyo eziMkhenkce
Enye yeempawu ezibalaseleyo ze ngumkhenkce iziqhamo ezomisiweyo bubomi babo obumangalisayo beshelufu. Umkhenkce ukomisa yindlela yokulondoloza esusa phantse bonke ukufuma kwisiqhamo, enciphisa kakhulu inkqubo yokubola kunye nokukhula kweebhaktheriya, ngundo, kunye negwele. Oku kubangela imveliso enokuhlala naphi na ukusuka 5 ukuya 25 iminyaka xa igcinwe phantsi kweemeko ezifanelekileyo.
Ugcino olululo lubalulekile ekugcineni ixesha elide leshelufu yeziqhamo ezomisiweyo ezikhenkcezayo. Kufuneka zigcinwe kwizikhongozeli ezingangeni moya ukuthintela ukuba sesichengeni sokufuma kunye neoksijini, ezinokuthi zithobe umgangatho wazo ekuhambeni kwexesha. Ukuzigcina kwindawo epholileyo, indawo emnyama iqinisekisa ngakumbi ubomi obude. Ngokulandela ezi zikhokelo, unokuyonwabela incasa yendalo kwaye izibonelelo zesondlo yeziqhamo zakho ezomisiweyo zokukhenkceza kwiminyaka ezayo.
Ubomi beshelufu obandisiweyo benza ukuba iziqhamo ezomisiweyo zibe lukhetho olubalaseleyo lokulungela unxunguphalo. Nokuba kungenxa yentlekele yendalo, ukudodobala koqoqosho, okanye nasiphi na isiganeko esingalindelekanga, ukuba nesitokhwe seziqhamo ezomisiweyo ezikhenkcezisiweyo kunokunika uxolo lwengqondo. Uya kuba nomthombo othembekileyo weevithamini, iiminerali, kunye nefiber esandleni, nokuba imveliso entsha isenokungafumaneki.
Ubomi beshelufa ende bukwanegalelo ekunciphiseni inkcitho yokutya. Kukangaphi uthenge iziqhamo ezitsha qha ulibale ngazo de zimoshe? Ngeziqhamo ezomisiweyo eziqandisiweyo, ungagcina iintlobo ngeentlobo zeziqhamo zakho ozithandayo kwi pantry yakho ngaphandle kokukhathazeka malunga nokuba zihamba kakubi. Oku akukongi imali kuphela kodwa kukwanegalelo kwindlela yokuphila ezinzileyo ngokunciphisa inkcitho.
Ngaphezu koko, ubomi beshelufu ende yokukhenkceza iziqhamo ezomisiweyo kuthetha ukuba ungazithenga ngobuninzi, rhoqo ngexabiso elithotyiweyo, kwaye uzigcine ixesha elide. Oku kuluncedo ngokukhethekileyo kwiintsapho, abathanda ngaphandle, kunye nabani na ojonge ukonga ixesha kunye nemali kuhambo lokuthenga rhoqo.
Iintlobo ngeentlobo kunye noKuguquguquka kweZiqhamo ezomileyo zokukhenkceza
I ezahlukeneyo kunye nokuguquguquka kwe ngumkhenkce iziqhamo ezomisiweyo ubenze bongezelelo olumnandi kuyo nayiphi na i-pantry. Ukusuka kumaqunube kunye neeblueberries ukuya kwimango kunye neeapile, kukho uluhlu olubanzi lokhetho olulungele yonke incasa ekhethwayo. Olu hlobo luqinisekisa ukuba ungonwabela iziqhamo zakho ozithandayo unyaka wonke, nokuba zifumaneka ngamaxesha athile onyaka.
Iziqhamo ezomisiweyo eziqandisiweyo zigcina uninzi lwencasa yazo yantlandlolo, umbala, kunye nexabiso lesondlo, ukubenza bathathe indawo ebalaseleyo yeziqhamo ezitsha kwiiresiphi ezininzi. Zinokuphinda zifakwe emanzini ngokulula ngokucwiliswa emanzini, ijusi, okanye ubisi, ukubabuyisela ekutyebeni kwabo, imo enamanzi. Oku kubenza balungele ukongeza kwi-smoothies, oatmeal, iyogathi, kunye nezinto ezibhakiweyo njengeemuffins kunye neekeyiki.
Ukuguquguquka kweziqhamo ezomisiweyo ezikhenkcezisiweyo kudlulela ngaphaya kokubuyisela amanzi emanzini. Zisenokonwatyiswa ngqo ngaphandle kwephakheji njenge-snack e-crunchy, ixutywe kumxube womzila, okanye umhlaba ube ngumgubo wokongeza incasa yeziqhamo kwiisosi, zokunxiba, kunye ne-marinades. Ubunzima babo obulula kunye nobukhulu obubambeneyo bubenza balungele ukupakisha kwisidlo sasemini, ukuthatha uhambo, okanye ukugcina kwiikiti zongxamiseko.
Kwabo bathanda ukuzama ekhitshini, Umkhenkce iziqhamo ezomisiweyo zinika amathuba angapheliyo okupheka. Zingasetyenziselwa ukwenza iti eneziqhamo, iibhotolo ezinencasa, okanye njengehombisi enemibala yeedessert. Incasa ebukhali yeziqhamo ezomisiweyo ezikhenkcezileyo zinokuphakamisa izitya eziswiti nezinencasa, ukongeza ijiji eyodwa eyothusayo kwaye yonwabise inkalakahla.
Ngaphaya koko, Iintlobo ngeentlobo zeziqhamo ezomisiweyo zomkhenkce ezifumanekayo zithetha ukuba ungasoloko unokhetho olwahlukeneyo esandleni, ukunciphisa i-monotony yokutya iziqhamo ezifanayo ngokuphindaphindiweyo. Oku kukhuthaza ukutya okunokulinganisela kunye nokuzonwabisa, ikwenza kube lula ukuhlangabezana neemfuno zakho zesondlo zemihla ngemihla ngelixa usazifica ngeencasa ezimnandi.
Isishwankathelo, iintlobo ezahlukeneyo kunye nokuguquguquka kweziqhamo ezomisiweyo ezikhenkcezayo kubenza ukuba badityaniswe nexabiso elixabisekileyo nakweliphi na ikhitshi. Ukukwazi kwabo ukuphucula uluhlu olubanzi lwezitya, kudityaniswe nokulula kwabo kunye nobomi obude beshelufu, iqinisekisa ukuba ungasoloko ukonwabela incasa kunye neenzuzo zeziqhamo, nokuba lixesha lonyaka.
Uzifaka njani iZiqhamo ezomileyo ezenza umkhenkce kukutya kwakho
Ukudibanisa ngumkhenkce iziqhamo ezomisiweyo kwisidlo sakho akulula nje kuphela kodwa kumnandi kakhulu. Ezi ziqhamo ziguquguqukayo zinokungena ngaphandle komthungo kwizidlo ezahlukeneyo kunye neesnacks, inika indlela efanelekileyo yokunyusa umthamo wakho wezondlo. Nazi ezinye iimbono zokuyila ukuze uqalise:
- Ibhulakfesi Boost: Qala usuku lwakho ngokugqabhuka kwencasa ngokongeza iziqhamo ezomisiweyo ezikhenkcezayo kwicereal yakho, oatmeal, okanye iyogathi. Babuyisela amanzi ngokukhawuleza, ukongeza zombini ukuthungwa kunye nencasa.
- Ixesha leSnack: Yonwabela iziqhamo ezomisiweyo ezikhenkcezayo ngqo engxoweni njengezempilo, I-snack eqhekezayo. Zilungele ukuhamba-hamba-i-munching okanye njengonyango olungenatyala phakathi kokutya.
- I-Smoothies kunye ne-Shakes: Hlanganisa iziqhamo ezomisiweyo zibe ngumkhenkce kwiismoothies zakho okanye kwiprotein shakes. I-flavour yabo ebukhali kunye nobumnandi bendalo bunokuphucula incasa ngaphandle kwesidingo seswekile eyongezelelweyo.
- Ukubhaka: Faka iziqhamo ezomisiweyo ezikhenkcezileyo kwizinto zakho ezibhakiweyo, njenge muffins, cookies, kunye namaqebengwana. Bongeza ukugqabhuka okumnandi kwencasa kunye nombala ngaphandle kokongeza ukufuma okongeziweyo, enokuguqula ukuthungwa.
- Iisaladi: Fafaza iziqhamo ezomisiweyo ezikhenkcezileyo phezu kweesaladi zepop yobumnandi kunye ne-crunch. Zidibanisa kakuhle kunye namagqabi aluhlaza, amandongomane, kunye neetshizi.
- Trail Mix: Xuba umkhenkce iziqhamo ezomisiweyo kunye namantongomane, iimbewu, kunye nentwana yetshokholethi emnyama ukwenza umxube womzila onesondlo kunye nencasa.
- Izidalwa Culinary: Sebenzisa umgubo weziqhamo ezomisiweyo umkhenkce ukuze wenze iisosi zencasa, zokunxiba, kunye ne-marinades. Yindlela enhle yokufaka izitya ngeziqhamo zendalo.
Ukuzama iziqhamo ezomisiweyo ezikhenkcezisiweyo kukutya kwakho kunokukhokelela ekufumaneni iiresiphi ezintsha ezithandwayo kunye nokutya okutyiwayo. Ubomi babo obude beshelufu kunye nokusebenziseka ngokulula kwabo kubenza babe yeyona nto iphambili onokuthi uthembele kuyo ukongezwa okunesondlo kunye nencasa ekutyeni kwakho..
Jonga wethu ezikhethekileyo zenyanga ngenxa 30-50% susa iimveliso zethu ezomisiweyo ezikumgangatho ophezulu e thrivefreeze.com.