7 Hutano Kubatsirwa kweManhanga

Zvemukati

• Ruzivo rwehutano
• Inokodzera Pumpkin Dumplings
• Shuga Yemahara Pumpkin Jam
• Nhanga puree

Nhanga, inozivikanwawo sejerimum, imuriwo unoshandiswa zvakanyanya mukugadzirira zvekugadzirira izvo zvine mukana wakakura kuve nehydrohydrate shoma uye mashoma macalorie, zvichibatsira kudzikisa huremu uye kudzora huremu. Nekudaro, ese ari maviri macabotian manhanga uye manhanga manhanga vabatsiri vakakura vechikafu uye havaise huremu.

Uye zvakare, uyu muriwo unogona kushandiswa mune yakaderera-makabhohaidhiretsi dhayeti uye kushandiswa kwayo kwese kunounza zvinotevera hutano mabhenefiti:

1. Kuvandudza hutano hwemaziso, sezvo yakafuma muvhitamini A uye carotenoids;
2. Wedzera kunzwa kwekuguta, nekuda kwekuvapo kweshinda;
3. Kudzivirira cataract, yekuve ne lutein uye zeaxanthin, zvine simba antioxidants inoshanda pameso;
4. Simbisa immune system, sezvo yakafuma muvhitamini A uye C;
5. Batsira kuonda, nekuti yakaderera macalorie uye ine fiber yakawanda;
6. Dzivirira cancer, nekuda kwehuwandu hwayo hwebeta-carotenes, vhitamini A uye C;
7. Inodzivirira makwinya uye inovandudza ganda, nekuda kwekuvapo kwevhitamini A uye carotenoids.

Kuti uwane mabhenefiti aya, manhanga anofanirwa kudyiwa pamwe chete nechikafu chine hutano uye chakaringana, icho chinogona kuverengerwa mumabikirwo akadai sesaladi, puree, makeke, mapai uye makuki. Heano maitiro ekugadzira manhanga muto weitsvo matambudziko

Ruzivo rwehutano

Iyi tafura inotevera inopa ruzivo rwehutano kune 100 g yecabotian uye manhanga squash:

Manhanga anokwanisa kudyiwa nepeperi, uye mhodzi dzayo dzinogona kushandiswa kurunga saradhi uye kuva zvinoumba chegirara rinogadzirwa pamba. Kune izvi, mbeu dzinofanirwa kubvumidzwa kuti dziome mumhepo pachena uye dzosara muchoto chakadzika kudzamara dzave ndarama uye crispy.

Inokodzera Pumpkin Dumplings

Zvisungo:

• 4 mazai
• 1/2 mukombe oat tii mumafuta akanaka;
• 1 kapu yemashedhi yakabikwa manhanga tii;
• 2 mashupuni echinonaka chinotapira;
• 1/2 tablespoon yeupfu hwebheka;
• 2 mashupuni ekokonati mafuta.

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mumagetsi wemagetsi kana blender. Isa munzvimbo yekuzora mafuta uye ubike muovheni yepakati kwemaminitsi makumi maviri nemashanu.

Shuga Yemahara Pumpkin Jam

Zvisungo:

• 500 g yemhanga manhanga;
• 1 mukombe weinogadzira inotapira;
• 4 mavhavha;
• 1 sinamoni tsvimbo;
• 1/2 mukombe wemvura.

Kugadzirira modhi:

Bvisa manhanga uye gura kuita zvidimbu zvidiki. Pinda, isa mvura, mavhavha, sinamoni uye zvidimbu zvemanhanga. Rega ibike kusvikira yaita kirimu, ichivhengana mushe kuti ive yakafanana.

Wobva wawedzera zvinotapira uye ramba uchimhanyisa zvakanaka, kuti usanamatire pani. Bvisa kupisa uye woisa zvihwitsi mumudziyo wegirazi wakasviba nemvura inopisa. Chengeta mufiriji kwemazuva manomwe.

Nhanga puree

Iyi puree zvakare ine tambo dzinobatsira kudzora ura, kubvisa kuzvimbirwa uye kunze kwekuve wakapfuma mu beta-carotene zvakare ine mashoma macalorie nekuti chikamu chine 106 macalorie, ari kuratidzirwa ekuderedza uremu chikafu, uye sezvo iine hunyoro hunotapira kuravira sarudzo yakanaka kuvana.

Zvisungo:

• 500 g yemanhanga manhanga;
• 6 mashupuni emukaka wakagadzirwa;
• 1/2 tablespoon bhotela;
• Munyu, nutmeg uye mhiripiri nhema kuravira.

Kugadzirira modhi:

Pheka manhanga uye ufukidze neforogo. Wedzera mukaka wakawanda uye munyu, nutmeg uye mhiripiri uye sanganisa zvakanaka. Uyai kumoto nemapunipo maviri eonikisi yakakoswa uye sungai mumafuta emuorivhi. Kana ukashandisa kabhashi squash, wedzera chete 2 mashupuni emukaka wakagadzirwa.

Kune shoma basa uye mamwe mabhenefiti, dzidza Maitiro ekumisikidza miriwo kuti udzivise kurasikirwa nemuviri.