Kuyimfashini ukugwema ubisi lwenkomo; sekuyisikhathi eside abantu befuna izindlela zokugwema ubisi olusekelwe ezitshalweni esikhundleni salokho . Cishe uke waqaphela izinhlobo eziningi zobisi olusekelwe ezitshalweni oluvela esigabeni sobisi esitolo sakho sendawo.
Akwaziwa kahle ukuthi lo mkhuba ubangelwa yini ukwanda kwesiko labantu abadla imifino kanye nabantu abangadli inyama , ukusakazwa kabi kobisi lwenkomo, noma abantu abafuna imikhiqizo emisha enempilo ebasiza bahlale bephilile.
Ama-cashew, amantongomane esikhuluma ngawo namuhla, acebile kakhulu ngamavithamini namaminerali , asiza ukwehlisa i-cholesterol embi, futhi avimbele izifo zenhliziyo nemithambo yegazi. Aziwa nangokuthi amantongomane aseNdiya futhi anokunambitheka okuthambile. Akhula ezindaweni ezishisayo nezishisayo.
Ama-cashew aqukethe amanzi amancane futhi, njengamantongomane amaningi, angaholela ekukhuleni kwesisindo uma edliwa ngokweqile. Kodwa-ke, kufanele siwafake ekudleni kwethu ngoba ahlinzeka ngamaminerali namavithamini ahlukahlukene, njenge- A, E, ne-C, kanye namavithamini e-B (ngaphandle kwe-B2). Aphinde ahlinzeke nge -zinc, i-iron, i-magnesium, ne-selenium . Acebile nge-fiber encibilikayo; amagremu ayi-100 ama-cashew ahlinzeka cishe ngamagremu ama-5 e-fiber.
Ama-cashew akhiwa kakhulu ngamafutha, kodwa angamafutha anempilo, ikakhulukazi angama-monounsaturated . Awanawo ama-cholesterol futhi angumthombo omuhle wama-acid abalulekile awusizo ekuvikeleni inhliziyo. Nakuba ngokuvamile engewona umthombo oyinhloko we -omega-3 phakathi kwamantongomane, ama-cashew anganikeza inani elincane lala ma-acid awusizo futhi, ngokujwayelekile, anegalelo kuphrofayili yamafutha enempilo.
Luyini ubisi lwe-cashew futhi kungani lukhethekile kangaka?
Ubisi lwe-cashew , olwaziwa nangokuthi isiphuzo se-cashew noma ubisi lwe-cashew nut, luyisiphuzo esisekelwe ezitshalweni esenziwe ngamantongomane e-cashew nut. Lutholakala ngokuxuba ama-cashew aluhlaza namanzi, futhi uma uthanda, ukuhluza ingxube ukuze kuhlukaniswe uqweqwe. Umphumela uba isiphuzo esinokhilimu kakhulu esinokunambitheka okuthambile nokumnandi kancane, esifaneleka kakhulu esikhundleni sobisi lwenkomo empilweni yansuku zonke.
Kuyindlela efanelekile kulabo abalandela ukudla okusekelwe ku-vegan noma okusekelwe ezitshalweni , kanye nakubantu abanokungezwani ne-lactose noma ukungezwani namaprotheni obisi lwenkomo. Ngaphezu kwalokho, kuyisiphuzo esingenagluten ngokwemvelo , okwenza sifaneleke kubantu abanesifo se-celiac noma ukuzwela kwe-gluten.
Ngokungafani nezinye ubisi olulula olusekelwe ezitshalweni, ubisi lwe-cashew luvelele ngokuthungwa kwalo okujiyile nokunosilika , okwenza kube yindlela ebaluleke kakhulu kulabo abafuna isiphuzo esisekelwe ezitshalweni esikhumbuza kakhulu ubisi lwendabuko, kokubili ngokunambitheka kanye nokuguquguquka kokupheka.
Ama-cashew ayimbewu encane, enamafutha evela esitshalweni esidabuka eBrazil (i-Anacardium occidentale). Okuqukethwe kwawo kwama-fatty acid angagcwele (i-oleic ne-linoleic) kanye namaminerali afana ne-magnesium, i-potassium, i-calcium, i-iron, i-phosphorus, i-selenium, kanye nethusi kwenza lolu bisi olusekelwe ezitshalweni lube yindlela ethakazelisayo kakhulu yokugcina impilo yenhliziyo, amathambo kanye nesistimu yezinzwa.
Ngaphezu kwalokho, ama-cashew acebile kakhulu nge -vitamin B1 noma i-thiamine , isakhi esiyinhloko ezimweni zokucindezeleka, ukucindezeleka okuncane, izigaba zokukhulelwa nokuncelisa, izikhathi zokululama noma zokululama ngemva kokuhlinzwa, lapho umzimba uphelelwa khona kakhulu yileli vithamini.
Izinzuzo zezempilo zobisi lwe-cashew
Ubisi lwe-cashew alumnandi nje kuphela, kodwa futhi lunikeza uhlu olude lwezinzuzo zokudla okunempilo ezenza lube umsizi omuhle emzimbeni.
Ngakolunye uhlangothi, kuyisiphuzo esinama-calories aphansi kunobisi lwenkomo oluphelele, ikakhulukazi uma luphekwa ngenani elilinganiselwe lama-cashew. Lunikeza inani elikhulu lamafutha angagcwalisiwe , ikakhulukazi i-oleic acid, esiza ukwehlisa i-LDL cholesterol (i-cholesterol embi) futhi inyuse i-HDL cholesterol (i-cholesterol enhle), ngaleyo ndlela isiza ukuvikela inhliziyo kanye nohlelo lokujikeleza kwegazi.
Okuqukethwe kwe -magnesium ne-calcium kuma -cashew kwenza kube lula ukumuncwa kwe-calcium ngendlela efanele, okuzuzisa kakhulu impilo yamathambo. I -vitamin K ekhona kuma-cashew iphinde isekele ukugcinwa kwamathambo aqinile futhi anempilo futhi ingaba yinto ebalulekile ekudleni okulinganiselayo, okusiza ekuvimbeleni izinkinga ezifana ne-osteoporosis.
Ubisi lwe-cashew, ngenxa yokuqukethwe kwalo kwe-selenium kanye ne-vitamin E , lunikeza isenzo esinamandla se-antioxidant. Lezi zakhamzimba zisiza ekulweni nokucindezeleka kwe-oxidative , zivikele amaseli ekulimaleni kwama-free radicals, futhi zinegalelo esikhumbeni esinempilo. I-Selenium nayo ibalulekile ekusebenzeni kahle kwe- thyroid gland , edlala indima ebalulekile ekulawuleni i-metabolism kanye nokukhiqizwa kwamandla.
Enye inzuzo ebalulekile okuqukethwe yi -tryptophan yabo , i-amino acid edingekayo ekukhiqizeni i-serotonin, ehlotshaniswa nesimo sengqondo kanye nenhlalakahle. Lesi sici senza ubisi lwe-cashew nolwe-cashew lube ukudla okubalulekile kokusekela ukuphathwa kokukhathazeka okuncane nokucindezeleka , nokusiza umzimba ukuthi ubhekane kangcono nokuphila kwansuku zonke.
Akufanele kukhohlwe ukuthi, yize ubisi lwe-cashew lungase lube ne-fiber encane kancane kune-nut yonke, luseyisiphuzo esingasiza ekugayweni okungcono , ikakhulukazi uma lwenziwe nge-pulp noma uma i-nut yonke idliwa njalo.
Ubisi lwe-cashew olusekelwe ezitshalweni
Njengoba wazi, kunezinhlobonhlobo zobisi olusekelwe ezitshalweni , phakathi kolwazi olwaziwa kakhulu njengo-almond, hazelnut, ilayisi, nobisi lwesoya. Eziningi zalezi zingokwemvelo. Kulokhu, sincoma ukuthi uzame ukwenza ubisi lwe-cashew ekhaya, njengoba lunokunambitheka okumnandi futhi luzuzisa kakhulu empilweni yakho.
Lesi siphuzo singasetshenziswa kuma -shake nama-smoothie , ukuhambisana nokusanhlamvu noma i-granola, kumakhofi namatiye , kumasobho nama-sauces akhilimu, noma esikhundleni sobisi lwenkomo ezindleleni zokupheka zokubhaka ezenziwe ekhaya njengamakhekhe, amakhukhi noma ama-muffin, okunikeza ukuthungwa okuthambile nokuthambile.
Ngaphezu kwalokho, uma uyipheka ekhaya ungalungisa ukuhlushwa kwama-cashew ngendlela othanda ngayo, uthole isiphuzo esilula noma esijiyile ngendlela othanda ngayo, futhi ushintshe ubumnandi ngama-date, uju, ama-syrup emvelo noma umane ushiye kungashukela ukuze uthole izindlela zokupheka ezimnandi.
Izithako:
- 750 ml wamanzi
- I-140 gram yamasheya aluhlaza futhi angenawo usawoti
Ukulungiselela
Ngaphambi kokuqala, kuyalulekwa ukucwilisa ama-cashew emanzini ubusuku bonke . Lesi sinyathelo asigcini nje ngokuwathambisa, siwenze kube lula ukuwagaya, kodwa futhi sisiza ekunciphiseni ama-phytates nezinye izinto ezingavimbela ukumuncwa kwamaminerali athile, ngaleyo ndlela kuthuthukiswe iphrofayili yokudla yesiphuzo.
Ku-blender noma kwesinye isitsha, thela amanzi bese uthela ama-cashew. Hlanganisa kuze kube yilapho kuchotshozwa kahle futhi ingxube ibe nokuthungwa okubushelelezi nokunokhilimu.
Uma usuxubile, hluza ingxube ngesihlungo esinothi oluncane noma i-chinois uyifake ebhodleleni lengilazi uma ukhetha isiphuzo esilula. I-cheesecloth noma isikhwama se-muslin sizovumela ukuhluzwa okungcono kakhulu kanye nobisi olubushelelezi kakhulu. Usebenzisa i- mortar ne-pestle noma izandla zakho, cindezela i-pulp ukuze ukhiphe ubisi oluningi ngangokunokwenzeka.
Uma ukhetha ubisi lwe-cashew olujiyile noluqinile, ungabuyisela ingxenye ye-pulp ku-blender ngamanzi amaningi bese uphinda inqubo yokuxuba nokuhlunga, ulungise ukuthungwa ngendlela oyithandayo.
Uma wonke ujusi usukhishiwe, gcina esiqandisini futhi ukhumbule ukuthi uzohlala cishe izinsuku ezintathu . Kujwayelekile ukuthi izingxenye ezinamanzi nezinamafutha zihlukane kancane ngemva kokuhlala; mane nje ushukumise ibhodlela kahle ngaphambi kokuliphakela.
Izinzuzo zokwenza ubisi lwakho lwe-cashew ekhaya
Ukwenza ubisi lwe-cashew ekhaya kunezinzuzo eziningi kunezinhlobo zezentengiselwano. Okokuqala, unquma isilinganiso sama-cashew nuts , ngakho-ke ubukhulu bokunambitheka kanye nokhilimu. Ubisi oluningi olukhiqizwa ezitshalweni olukhiqizwa ezitshalweni luqukethe iphesenti elincane kakhulu lama-cashew namanzi amaningi.
Ngokuzenzela wena, ulawula zonke izithako : ungagwema ushukela owengeziwe, amaswidi okwenziwa, ama-flavour, ama-thickeners, kanye nama-preservatives avame ukuvela kumalebula ezinketho ezifakiwe. Ngale ndlela, wazi kahle ukuthi udlani futhi uqede "into eyimfihlakalo" yohlu lwezithako okunzima ukuzichaza.
Enye inzuzo ukuthi ungasebenzisa i-pulp esele . Le nsalela ingasetshenziswa ukulungisa amakhukhi, ama-pie crusts, ama-vegan spreads, isobho noma ama-creams aqinile, noma afakwe kuma-smoothies ukuze kwandiswe kalula inani le-fiber namaprotheni ngaphandle kokuchitha.
Ngokombono wezemvelo, ukwenza ubisi lwakho olusekelwe ezitshalweni ekhaya kunciphisa inani lokupakisha kwepulasitiki noma kwekhadibhodi olisebenzisayo, kanye nethonya elihambisana nokupakisha, ukuthuthwa, kanye nokusatshalaliswa kweziphuzo zezentengiselwano. Ngama-cashew ambalwa, amanzi, kanye ne-blender enamandla, ungalungisa isiphuzo sakho noma nini lapho usidinga.
Okokugcina, ukwenza ubisi lwe-cashew ekhaya kukuvumela ukuthi uzame ukunambitheka kanye nezinhlanganisela : ungafaka isinamoni, i-vanilla, i-cocoa emsulwa, amadethi, i-sesame ukuze wandise i-calcium, usawoti omncane ukuze uthuthukise ubumnandi bemvelo be-nut, noma uhlanganise ama-cashew namanye amantongomane nembewu.
Ulwazi lokudla okunempilo kanye nokusetshenziswa okunesibopho
Ama-cashew, njengamantongomane amaningi, anamandla amaningi ngenxa yokuqukethwe kwawo kwamafutha anempilo . Lokhu kusho ukuthi, yize enomsoco kakhulu, kuyalulekwa ukulawula inani lawo uma ulandela ukudla okwehlisa isisindo noma uzama ukugcina ukudla okunama-calorie alinganiselayo.
Uma kukhulunywa ngobisi lwe-cashew, iphrofayili yalo yokudla ingahluka kuye ngokuthi inani lamantongomane asetshenzisiwe lingakanani nokuthi isiphuzo sokugcina sihlungiwe noma cha. Noma kunjalo, ngokuvamile linikeza amakhalori ambalwa kunobisi lwenkomo oluphelele futhi lifaka amafutha angagcwali, inani elincane lamaprotheni emifino, amavithamini ancibilikayo emafutheni, kanye namaminerali afana ne-magnesium, i-zinc, kanye ne-iron.
Kubalulekile ukukhumbula ukuthi ama-cashew angaba yimbangela yokungezwani komzimba . Uma uke waba nokusabela kuma-nut, kubalulekile ukubonisana nochwepheshe wezempilo ngaphambi kokudla ubisi lwe-cashew. Ukuze uthole ubisi lwe-cashew olutholakala ezitolo, kuyalulekwa futhi ukuthi uhlole ilebula ukuze ubone ukuthi kukhona amanye ama-nut noma izinsalela ezingaba khona.
Noma kunjalo, kubantu abaningi abanempilo enhle, ukwethula ubisi lwe-cashew ngokulinganisela ekudleni kwabo kwansuku zonke kungaba yindlela emnandi kakhulu yokunakekela inhliziyo yabo , ukusekela ibhalansi yesimiso sabo sezinzwa, ukuthuthukisa amandla, nokujabulela izitsha ezilula nezimnandi ngokugwema ubisi.