5 hutano mabhenefiti ehazelnut (inosanganisira mapapiro)

Zvemukati

• 1. Simudzira hutano hwemwoyo
• 2. Simbisa uropi uye ndangariro
• 3. Dzora shuga yako yeropa
• 4. Batsira kudzikisa huremu
• 5. Dzivirira cancer
• Ruzivo rwehutano hweHazelnut
• Mapepa akareruka naHazelnut
• 1. Hazelnut ruomba
• 2. Mukaka weHazelnut
• 3. Hazelnut ruomba
• 4. huku uye hazelnut saladi

Hazelnuts imhando yemichero yakaoma uye inotakura mafuta ine ganda rakatsetseka uye mbeu inodyiwa mukati, ichiva sosi yakanaka kwazvo yesimba nekuda kwehuwandu hwayo hwemafuta, pamwe nemapuroteni. Neichi chikonzero, nzungu dzinofanirwa kudyiwa muhuwandu hushoma, kuti dzidzivise kuwedzera koriori yakawanda.

Chibereko ichi chinogona kudyiwa chisina kubikwa, muchimiro chemafuta emuorivhi kana chinogona kushandiswa kugadzirira mukaka wehazelnut kana bota, semuenzaniso. Hazelnuts ane akati wandei marubatsiro ehutano nekuti akapfuma mu fiber, iron, phosphorus, folic acid, calcium, magnesium uye B mavitamini, zvichibatsira kudzikisa yakakwira cholesterol, kudzivirira kupererwa neropa, kutarisira hutano hwemabhonzo nekusimudzira metabolism yechiropa.

Zvakanakira kudya hazelnut zvinogona kuva:

1. Simudzira hutano hwemwoyo

Nemhaka yekuti vakapfuma mumafuta akanaka uye faibha, hazelnuts anobatsira kudzikisa yakaipa cholesterol uye triglycerides, pamwe nekuwedzera cholesterol yakanaka, iyo inodzivirira kutanga kwezvinetso nezvirwere zvemoyo, sekukwirira kweropa, atherosclerosis kana infarction. Uye zvakare, nekuda kwezviri mukati mayo muvhitamini E, inova antioxidant ine simba, hazelnut inoderedza kuzvimba mumuviri wese, ichideredza njodzi yehosha yemoyo.

Kutenda mupiro wayo mu magnesium, folic acid uye potasium, hazelnut inogona zvakare kubatsira kudzora BP, nekuti inochengetedza hutano hweropa kesi.

2. Simbisa uropi uye ndangariro

Hazelnuts akapfuma mu folic acid, magnesium uye zinc, ayo anodiwa micronutrients uye akakosha kutapurirana kweanonzwa zvishuwo. Nekudaro, kunwiwa kwechibereko chakaomeswa iyi inzira yakanaka yekuwedzera kana kuchengetedza ndangariro uye kugona kudzidza, kuve chikafu chakanaka chevana vezera rechikoro kana chevanhu vakura vane matambudziko ekurangarira, semuenzaniso.

3. Dzora shuga yako yeropa

Nekuda kweiyo yakakwira fiber yezvinyorwa uye zvinovaka muviri zvine, senge oleic acid uye magnesium, hazelnut inobatsira kudzora uye kudzora huwandu hweshuga muropa, ichiwedzera insulin senzwi. Neichi chikonzero, hazelnut muenzaniso wakanaka we tudyo iyo inogona kudyiwa nevanhu vane chirwere cheshuga panguva yavo yekudya.

4. Batsira kudzikisa huremu

Hazelnuts imhando yemichero yakaomeswa ine huwandu hwakawanda hwefibre, iyo inokonzeresa kunzwa kukuru kwekuguta, nekudaro kuidya mune zvishoma panguva yekudya, semuenzaniso, inogona kubatsira nekudzikisa huremu, kuitira kudzora nzara zvirinani. Kune izvi, zvinokurudzirwa kudya anenge makumi matatu mag hazelnuts.

5. Dzivirira cancer

Hazelnuts ine yakanyanya kuwanda ye antioxidants, mavitamini uye zvicherwa izvo zvinogona kupa zvimwe zvinopesana nekenza zvivakwa. Ichi chibereko chakaomeswa chine antioxidant inozivikanwa se proanthocyanins, iyo inodzivirira pakurwisa oxidative kusagadzikana.

Uye zvakare, zvirimo mune vhitamini E uye manganese, zvinodzivirira kubva kukuvara kwesero uko kunogona kukonzera gomarara nekufamba kwenguva.

Ruzivo rwehutano hweHazelnut

Iyi tafura inotevera inoratidza ruzivo rwehutano kune yega yega 100 gramu yehazelnut:

Mapepa akareruka naHazelnut

Mimwe mapepeti akareruka ekugadzira pamba uye anosanganisira hazelnuts mune chikafu, ndeaya:

1. Hazelnut ruomba

Zvinoshandiswa

• 250 g yehazelnut;
• 20 g yecocoa poda;
• 2 tablespoons izere nekokonati shuga.

Kugadzirira modhi

Tora hazelnuts kune hovhoni yakapetwa kare pa180ºC uye woenda kwemaminitsi gumi kana kusvika vangoita brown brown. Wobva waisa hazelnuts muzvigadzirwa zvekudya kana blender wozvirova kusvikira vaine kugadzikana kunoenderana.

Wobva wawedzera iyo cocoa poda uye coconut shuga, uchipfuura musanganiswa zvakare kuburikidza neprosesa kana blender. Wobva waisa kirimu mumudziyo wegirazi uye idya sezvaunoda.

2. Mukaka weHazelnut

Zvinoshandiswa

• 1 kapu yemahaznuts;
• 2 maspuni ezvipunu zvevanilla flavour;
• 1 pini yegungwa munyu (sarudzo);
• 1 chipunu (che dessert) chesinamoni, nutmeg kana cocoa poda (sarudzo);
• 3 makapu emvura.

Kugadzirira modhi

Dhidza nzungu mumvura kwemaawa masere. Zvadaro, gezai nzungu uye rovai blender pamwe chete nezvimwe zvinoshandiswa, kuitira kuravira. Simbisa musanganiswa uye chitoro muhari kana bhodhoro regirazi.

3. Hazelnut ruomba

Zvinoshandiswa

• 2 makapu ehaznuts;
• ¼ mukombe wemafuta emuriwo, senge canola.

Kugadzirira modhi

Preheat oven kusvika 180º wobva waisa hazelnuts pateyi nekubika. Rega tositi kwemaminetsi gumi nemashanu kana kusvika ganda ratanga kudonha kubva kumahaznuts kana kudzamara hazelnuts ndarama muvara.

Isa hazelnuts pamucheka wakachena, vhara uye rega imire kwemaminitsi mashanu. Wadaro, bvisa ganda kubva kumahaznuts uye mira imire kwemimwe maminetsi gumi, kudzamara vatonhodza zvachose. Chekupedzisira, isa hazelnuts muchikafu chekugadzira kana blender, wedzera mafuta uye rova ​​kusvikira musanganiswa uine hunhu hwakafanana nenzungu ruomba.

4. huku uye hazelnut saladi

Zvinoshandiswa

• 200 g yehuku yakakangwa;
• 1 wepakati apuro akachekwa kuita matete matete;
• 1/3 kapu yemahazunuts akagochwa muchoto;
• ½ mukombe hanyanisi;
• 1 lettuce yakashambidzwa uye yakakamurwa kuita mashizha;
• Madomasi eCherry;
• 2 tablespoons emvura;
• 4 mashupuni easidhi ebharisamu vhiniga;
• ½ chipunu (che dessert) yemunyu;
• 1 clove yegariki;
• 1 piniki yepuririka;
• ¼ mukombe wemafuta emuorivhi.

Kugadzirira modhi

Tanga nekuparadzanisa izvo zvinoshandiswa pakupfeka saradhi. Kuti uite izvi, rova ​​hazelnuts, 2 mashupuni eonikisi, mvura, munyu, gariki, bharisamu vhiniga uye paprika mune chikafu processor kana blender. Zvichakadaro, wedzera mafuta mashoma panguva. Iyo muto wagadzirira.

Mumudziyo muhombe, isa mashizha lettuce, hanyanisi yakasara uye ½ mukombe wemuto. Mutsa uye wobva wawedzera Cherry matomatisi akachekwa muhafu uye woisa maapuro zvimedu, basting neasara muto. Kana iwe uchida, iwe unogona zvakare kuwedzera mamwe akapwanyika mahaznuts pamusoro.