Dzina lakuti 'makangaza' limachokera ku mawu achi French pom grenate , kapena ' pomera apulo.' Mapomegranati anachokera ku Asia otentha ndipo anafalikira kudera lonse la Mediterranean ndi Middle East.
Mbeu zazikulu zofiira zimatchedwa mitsinje. Chikho cha hafu cha misala chili ndi pafupifupi 72 calories ndi potaziyamu yambiri, kuphatikizapo gwero la vitamini C, katatu , ndi mchere. Mphuza yamtengo wapatali kwambiri mu antioxidants yomwe ingathandize kuteteza kuwonongeka kwakukulu kwa maselo m'thupi lanu. Sizodziwikiratu ngati kumwa mowa wamapomegranate kapena kudya ming'oma kudzateteza matenda enaake, koma ndithudi ndi njira yabwino yowonjezeretsa zipatso zanu, choncho pitani mukatenge makangaza kapena awiri.
Osatsimikiza kuti ndichite nawo chiyani? Pezani pansi kuti muwone mmene timadya makangaza.
1 - Pa Tirigu Womwe Tirigu
Nkhumba zonse za tirigu ndi njira yabwino yowonjezeretsa chakudya cham'mawa. Chotsani zikondamoyo zanu ndi mowolowa manja makangaza (ndi madzi ochepa mapulo) okoma ndi zakudya zina.
2 - Mu Pasta Saladi
Ma saladi ozizira ndi chakudya chamadzulo tsiku lozizira kapena kutumikira limodzi ndi sangweji yomwe mumakonda kwambiri. Yambani ndi saladi yomwe mumaikonda kwambiri ndipo yonjezerani mitsinje yamakono ndi zakudya zabwino zofiira.
3 - Muzitsamba za Zipatso za Tropical
Chotsani malingaliro anu ku paradaiso wokhazikika popanga ndi kusamalira saladi yatsopano ya zipatso zamchere ndi chinanazi, mango, ndi makangaza. Zotsitsimula ndi zabwino kwa inu.
4 - Ndili ndi Couscous
Couscous ndi pasta yomwe imagwiritsidwa ntchito ngati mpunga. Sikovuta kukonzekera msuwani ndipo zimatha kuphatikizapo zinthu zina kuti zigwirizane ndi maganizo anu ndi chakudya. Couscous ndi gwero la mavitamini ndi mavitamini ovuta, koma kuwonjezera makometi amathandiza kwambiri kuti zakudyazo zikhale bwino.
5 - Monga gawo la saladi yobiriwira
Chotsatira chanu chobiriwira cha saladi chikhoza kukhala nyenyezi yowonjezera pamene mukuyamba ndi masamba ofiira a sipinachi kapena arugula ndi kuwonjezera makangaza ndi walnuts. Fuzani mafuta pang'ono ndi madzi a mandimu pamwamba ndipo gawo lililonse la saladi ndi chakudya chamtengo wapatali. Njira ina yabwino komanso yathanzi ndiyo kumaliza saladi ndi vinaigrette.
6 - Ndi nkhaka
Nkhaka ziri zotsika kwambiri, ndipo zimakhala ndi mavitamini ndi mchere. Yambani ndi saladi yamtengo wapatali kale ndipo mupange pop ndi makangaza ambiri.
7 - Ndili ndi Pudding Mango
Mayi ali ndi mavitamini ndi minerals ambiri, kuphatikizapo ma vitamini A. ndi pamwamba pa mango pudding ndi makangaza omwe amakhudza kwambiri.
8 - Monga Wowonetsera
Pano pali lingaliro labwino la appetizer yathanzi ndi yokoma. Yambani ndi operekera tirigu onse ndi pamwamba pa masamba ochepa a sipinachi, tchizi wofewa monga feta kapena mbuzi yambuzi, ndipo yonjezerani mitsinje yochepa.
9 - Pa Plate ya Cheese
Njira ina ndi kuyika makangaza ndi kusankha tchizi. Mapomegranate ndi okoma pamene ali pawiri ndi tchizi, koma amapita bwino ndi ambiri omwe mumakonda. Kutumikira chipatso cha autumn chipatso ndi tchizi ndi makangaza, mapulogalamu apulo, mphesa, ndi nkhuyu.
10 - Ndili ndi Guacamole
Apa pali kupotoza kozizira. Onjezerani makangaza kuti mutumikire guacamole. Mafupa ali olemera mu monounsaturated mafuta acids . Kuwonjezera makangaza a makangaza amangowapangitsa kukhala okongola, tastier komanso owonjezera kwambiri. Pangani guacamole wanu mwambo wambiri mwa kuwonjezera mango.
11 - Ndi zipatso kapena zipatso zina
Mapomegranate ming'oma angakhale abwino kwa saladi ya zipatso za ku tropic, koma amakhalanso okoma pamene akuphatikiza ndi zipatso ndi zipatso zina. Ndi zophweka. Tengani mbale yabwino, yikani zipatso ndi zipatso, kuphatikizapo makangaza. Ikani izo momveka kapena pamwamba ndi dab ya kirimu yophika ndi mtedza.
12 - Mu Yogurt Parfait
Zakudya zamtundu ndi zipatso zimakhala zokoma monga zokoma za ayisikilimu, koma zimakhala zabwino kwambiri kwa inu. Iwo ndi ophweka kupanga. Yambani ndi galasi lalitali kapena mtsuko wokongola wa masoni ndi zigawo zina za yogurt ya ku Greece, makangaza, makangaza a uchi, ndi granola. Bwerezani ngati mukugwiritsa ntchito galasi lamtali.
13 - Zipatso Popsicles
Zomera zokhala ndi mazira ozizira zokhazokha ndizozizira kwambiri nyengo za chilimwe ndipo zimakhala bwino kwambiri kuposa inu nthawi zonse popsicles zomwe kwenikweni zimakhala ndi zipatso za shuga. Makangaza angamawone ngati osamvetsetseka, koma amasangalala akawonjezeredwa ku orange popsicles (kapena ambiri a chipale chofewa otentha). Ngati simukukonda nyemba m'mapisicles anu, yesetsani mapomekositiki omwe amapangidwa ndi madzi a makangaza.
14 - Ndi Oatmeal
Mbale yotentha ya oatmeal imakhala yabwino m'mawa ozizira ozizira. Ndipo oatmeal ndi yabwino kwa inu chifukwa imanyamula mavitamini, minerals, ndi fiber. Kuwonjezera zipatso, monga makangaza mapiritsi ndi nthochi, zimapangitsa kuti chakudya chonsecho chikhale chabwino kwambiri.
15 - Ndi sikwa yosazinga
Kuwotchedwa sikwashi yozizira ndi kosavuta kukonzekera, ndipo ndibwino kwambiri kwa inu chifukwa imanyamula mavitamini, vitamini A, ndi antioxidants ena. Onjezerani majela angapo a makangaza ku squash yanu yokazinga. Muzipanga mowonjezera zokongola ndi masamba ochepa, osungunuka a tchizi ta Parmesan, ndi molasses.
16 - Mu Smoothie
Smoothies ndi otchuka, ndipo akhoza kukhala abwino kwa zakudya zanu malinga ngati mukugwiritsa ntchito zipatso zenizeni. Chipatso chachikulu cha smoothie chimayamba ndi nthochi, madzi ena, kuphatikizapo zipatso zina kapena zipatso. Onjezerani mairiya mpaka blender yanu, kapena ngati simukufuna mbewu zanu mukumwa, mugwiritseni madzi a makangaza monga madzi anu.
17 - Ndili ndi Granola
Onjezerani makangaza m'mphepete mwa granola (kapena mbewu zonse za tirigu ) mmalo mwa blueberries kapena zipatso zina kuti mukhale ndi kusintha kwabwino. Pali mitundu yambiri ya granola ku golosale. Koma werengani malembo chifukwa mankhwala ena ali ndi mafuta owonjezera kuchokera ku mafuta ndi shuga (kapena kupanga granola).
18 - Msuzi wa makangaza
Mphuza yamakangaza ikhoza kudyedwa ngati chakumwa chopatsa thanzi kapena kugwiritsidwa ntchito mu maphikidwe osiyanasiyana, kuphatikizapo mwanawankhosa wamkangaza ndi makangaza a nkhuku owotcha. Mudzapeza madzi a makangaza m'magulisa ambiri, kapena mukhoza kumwa madzi akumba kunyumba.
Mawu ochokera
Mapomegranate arili ndi okongola, okoma ndi abwino kwa inu. Awonjezereni zakudya zomwe mumazikonda popukuta mtundu ndi kukoma ndi kukolola zowonjezera zakudya ndi thanzi.
> Zotsatira:
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference Release 28."
> University of Maryland Medical Center. "Makangaza."