Chufa: chii zvazviri, ndezvei uye sei kugadzirira

Zvemukati

• Hutano mabhenefiti echufa
• Ruzivo rwehutano
• Mapepa ane chufa
• 1. Saladi ine chufa
• 2. Yogati ine chufa nemichero

Chufa idiki tuber, yakafanana chaizvo nenjodzi, ine inotapira kuravira, iyo inopa mabhenefiti ehutano nekuda kwekuumbwa kwayo kwehutano, yakazara nefibre, antioxidants nemaminerari, senge zinc, potasium uye calcium uye isina guten.

Chikafu ichi chinogona kudyiwa chisina kubikwa kana kubikwa, se tudyo, kana mukugadzirira kwakasiyana siyana madhishi, anogona kuwedzerwa kuma saladi nema yogiti, semuenzaniso.

Hutano mabhenefiti echufa

Nekuda kwekuumbwa kwayo, chufa chikafu chine mabhenefiti anotevera:

• Inobatsira mukushanda kwakakodzera kwemukati uye inobatsira kudzivirira kupatira, nekuda kwechimiro chayo chakafuma mune isina kuputika tambo;
• Inodzivirira kukwegura kusati kwasvika, nekuda kwekuvapo kwe antioxidants;
• Inopa kudzivirira gomarara, zvakare nekuda kwekuvapo kwema antioxidants;
• Inobatsira kudzikisa mashuga eropa, nekuda kweiyo yakakwira fiber yezvinhu iyo inobatsira mukumwiwa kweshuga muura kuti zviitike zvishoma nezvishoma. Uye zvakare, chufa zvakare ine amino acid inonzi arginine, iyo inobatsira mukuwedzera kwekugadzirwa kwe insulin nemuviri, iyo inobatsira kudzora huwandu hweshuga yeropa;
• Inodzivirira kuoneka kwezvirwere zvemoyo, nekuda kwekuvapo kwemafuta anonzi monounsaturated anokonzera kudzikiswa kwecholesterol yakaipa (LDL), uye zvinobatsira mukuwedzera kwecholesterol yakanaka (HDL). Uye zvakare, kuvepo kwearginine mu chufa kunotungamira mukuwedzera kwe nitric acid, chinova chinhu chinokonzera vasodilation, ichideredza BP, inova njodzi ine chekuita nezvirwere zvemoyo.

Kunyangwe chufa ichipa mibairo mikuru yehutano, zvakakosha kuti mashandisiro ayo aiswe mukudya kwakaringana uye ubatanidzwe nemararamiro ane hutano, nemuitiro wenguva dzose wekurovedza muviri.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza kukosha kwehutano kunoenderana ne100 g yefafa:

Mapepa ane chufa

Chufa inogona kupedzwa se tudyo, kana kuwedzerwa kumasaladhi kana yogati. Aya anotevera mamwe mabikirwo anogona kugadzirirwa nyore.

1. Saladi ine chufa

Zvinoshandiswa

• 150 g yehuku yakakangwa;
• ½ apuro yepakati akachekwa kuita matete matete;
• 1 grated karoti;
• 1/3 mukombe wechufa yakakangwa muchoto;
• ½ mukombe hanyanisi;
• Lettuce mashizha;
• Madomasi eCherry;
• 2 tablespoons emvura;
• 4 mashupuni (e dessert) evhiniga;
• ½ chipunu (che dessert) yemunyu;
• ¼ mukombe wemafuta emuorivhi.

Kugadzirira modhi

Kugadzirira muto, rova ​​iyo chufa, 2 mashupuni eonikisi, mvura, munyu uye vhiniga mune blender, zvishoma nezvishoma ichiwedzera kudonha kwemafuta emuorivhi.

Mune mudziyo wakatsaurwa, isa mashizha lettuce, hanyanisi yakasara uye ½ mukombe wemuto. Mutsa zvese uye wobva wawedzera Cherry matomatisi akachekwa muhafu uye maapuro zvidimbu, basting neasara muto. Iwe unogona zvakare kuwedzera zvidimbu zvecofa kumusoro.

2. Yogati ine chufa nemichero

Zvinoshandiswa

• 1 yogati;
• 1/3 mukombe wecofa;
• 4 mastrawberry;
• 1 tablespoon yembeu dzechia;
• 1 bhanana.

Kugadzirira modhi

Kugadzirira iyo yogati, ingocheka michero uye sanganisa zvese zvinoshandiswa. Chibereko chakawedzerwa ku yogati chinogona kusiyana zvichienderana nekuravira kwemunhu