Mazuva: izvo zvavari, mabhenefiti uye mabikirwo

Zvemukati

• Ndezvipi zvinobatsira
• Ruzivo rwehutano
• Zuva Jelly Recipe
• Brigadeiro naDate
• Zuva Rechingwa

Zuva iri muchero unowanikwa kubva kumuchindwe, uyo unogona kutengwa musupamaketi mune fomu yawo isina mvura uye inogona kushandiswa kutsiva shuga mumarepepe, kugadzirira makeke nemakuki, semuenzaniso. Uye zvakare, uyu muchero chinhu chakanakisa sosi ye antioxidants, B mavitamini uye mamineral senge potasium, mhangura, iron, magnesium uye calcium.

Mazuva akaomeswa ane macalorie akawanda kupfuura mazuva matsva, sekubvisa mvura kubva muchero kunoita kuti zvinovaka muviri zviwedzere. Naizvozvo, zvakakosha kushandisa zvine mwero uye kusapfuure mazuva matatu pazuva, kunyanya vanhu vane chirwere cheshuga vanoda kuonda.

Ndezvipi zvinobatsira

Zuva iri rine zvinotevera mabhenefiti:

• Inobatsira mukushanda kwakanaka kwemukati, kwekuve wakapfuma mumicheka, kubatsira kurwisa kupatira;
• Inobatsira kudzora shuga yeropa, nekuda kweiyo fiber zvemukati, iyo inodzivirira yakanyanya spikes muropa glucose. Zuva rakapera mvura rinogona kudyiwa zvine mwero nevane chirwere cheshuga, sezvo iine avhareji yeglycemic index, ndiko kuti, zvine mwero inowedzera shuga yeropa;
• Inopa simba rekudzidzira, nekuda kweayo carbohydrate zvemukati;
• Inosimudzira kukura kwemhasuru, sezvo yakafuma mu potasium uye magnesium, ayo ari akakosha mamineral emhasuru ekudzvanya;
• Inobatsira kusimbisa immune system uye kudzivirira zvirwere, sezvo iine yakawanda muZinc, B mavitamini uye antioxidants, ayo anobatsira kuwedzera kudzivirira kwemuviri;
• Inobatsira kudzivirira kupererwa neropa nekuda kwesimbi;
• Inobatsira kuzorora uye kuderedza kusagadzikana, sezvo yakafuma mune magnesium;
• Inopa kudzikisa njodzi yezvirwere zveeurodegenerative, senge chirwere cheAlzheimer, uye inobatsira kuvandudza ndangariro nekugona kwekuziva, nekuda kwe flavonoid uye zinc;
• Inobatsira pakuona zvine hutano, nekuti iine vhitamini A, ichidzivirira njodzi yekurwara nezvirwere zvemaziso, senge macular degeneration, semuenzaniso;

Uye zvakare, carotenoids, flavonoids uye phenolic acid, zvinobatsira kusimudzira hutano hwemwoyo uye kudzikisa njodzi yekuvandudza mamwe marudzi ekenza, nekuti anobatsira kudzikisa kuzvimba mumuviri.

Zvimwe zvidzidzo zvesainzi zvakare zvinoratidza kuti kudyiwa kwemisi mukati memavhiki ekupedzisira epamuviri kunogona kubatsira kupfupisa nguva yebasa uye kudzora kudiwa kwekushandisa oxytocin kukurumidza kuita basa. Izvo hazvisati zvazivikanwa chaizvo neiyo mashandiro anoita izvi, zvisinei, zvinokurudzirwa ndiko kudyiwa kwemazuva mana pazuva, kubva pavhiki rechimakumi matatu nenomwe rekubata.

Ruzivo rwehutano

Iyi tafura inotevera inopa ruzivo rwehutano kune 100 g yemisi yakaomeswa:

Mazuva anowanzo tengeswa akaomeswa uye akakwenenzverwa, sezvo ichirerudzira kuchengetedza kwavo. Chibereko chega chega chakaoma uye chakabvaruka chinorema anenge 24 g.

Nekuda kwezvayo zvine makabhohaidhiretsi, vanhu vane chirwere cheshuga vanofanirwa kuishandisa nekuchengetedza uye zvinoenderana nezano rekurapa kana wezvehutano.

Zuva Jelly Recipe

Zuva rejelly rinogona kushandiswa kutapira mabikirwo kana sekuputira makeke uye kuzadza zviwitsi, pamusoro pekushandisirwa dhizeti kana pachigunwe chakazara.

Zvinoshandiswa

• Mazuva gumi;
• chicherwa mvura.

Kugadzirira modhi

Wedzera mvura yakaringana yemaminerari kuvhara mazuva acho mumudziyo mudiki. Regai igare kweinenge 1 awa, dhonza mvura uye chitoro, uye rova ​​misi yacho mune iyo blender. Zvishoma nezvishoma, wedzera mvura kune muto kusvikira jelly iri rakasviba uye mune zvinodiwa zvinoenderana. Chengeta mumudziyo wakachena mufiriji.

Brigadeiro naDate

Iyi brigadeiro isarudzo huru yekushandira kumafaro kana senge dhizeti, kuve wakapfuma mumafuta akanaka ehutano, uchibva kuma chestnuts nekokonati.

Zvinoshandiswa

• 200 g yemisi yakatarwa;
• 100 g yenzungu dzeBrazil;
• 100 g yemakwenzi emakwenzi;
• ¼ mukombe weshuga-isina grated kokonati tii;
• ½ mukombe wehupfu hwakachekwa hwecocoa;
• 1 munyu wemunyu;
• 1 tablespoon yemafuta ekokonati.

Kugadzirira modhi

Wedzera mvura yakasvinwa kumisi kusvika yafukidzwa uye regai imire kweawa rimwe. Rova zvese zvinosanganisa mu blender kusvikira yagadzira homogeneous mass (kana zvichidikanwa, shandisa mvura shomana kubva kune muto wezuva kuti urove). Bvisa uye gadzira iwo mabhora kuti aumbe zviwitsi muhukuru hunodiwa, kuve nekukwanisa kuzviputira mumatopu akadai sesame, cocoa, sinamoni, coconut kana akapwanyika chestnuts, semuenzaniso.

Zuva Rechingwa

Zvinoshandiswa

• 1 girazi remvura;
• 1 kapu yemasikati akapetwa;
• 1 c. yesodium bicarbonate muto;
• 2 c. muto wemafuta;
• 1 kapu nehafu yegorosi yakazara kana hupfu hweoat;
• 1 c. mbiriso muto;
• Hafu yegirazi yemazambiringa akaomeswa;
• 1 zai;
• Hafu yegirazi remvura inopisa.

Kugadzirira modhi

Isa 1 girazi remvura kumota uye nekukurumidza painobika, wedzera mazuva acho, kubika pasoda uye bota. Shingairira pamusoro pekupisa kwakadzika kwemaminitsi makumi maviri, kudzamara mazuva apfava. Neforogo, kanya misi yacho kusvikira vaita mhando ye puree, wozovarega vatonhorere. Mune imwe mbiya, sanganisa hupfu, mbiriso uye mazambiringa akaomeswa. Kana mazuva acho atonhora, wedzera zai rakarohwa nehafu yegirazi remvura inopisa. Wobva wavhenganisa mapasta maviri ndokudira mupani ine mafuta. Isa muhovhoni yakapetwa 200-2C kwemaminitsi angangoita 45-60.