Ma mtedza ambiri ndi abwino kwa inu, koma walnuts ndi imodzi mwa mtedza wochuluka kwambiri. Walnuts ndi gwero lodabwitsa la mapuloteni, mapiritsi, mavitamini, mchere komanso omega-3 fatty acids. Iwo ndi gawo labwino la zakudya zogwira mtima ndipo zingakhale zabwino kwa ubongo wanu . Walnuts ndi abwino ngati mukudya-ngakhale kuti ali ndi zakudya zamakono, adzakuthandizani kuti mukhale odzaza, penyani kukula kwa magawo awo.
Ngati mwakhala wokondwa kwambiri wa walnuts, mukudziwa momwe amavomerezera zabwino komanso momwe amachitira bwino. Ngati simunadye walnuts (kapena simunawadye kanthawi), ndiye kuti simukudziwa zomwe mukusowa. Pitani mukagule thumba lero ndipo yesani zina mwazimenezi.
# 1 Walnuts Wosakaniza
Kuwotcha mafuta kumapangitsa kuti azisangalala, ndipo ndizosavuta kuchita komanso zofunikira kwambiri mphindi zingapo zomwe zimatengera. Idyani mchere wa walnuts monga chotukuka kapena kuwonjezera pa mbale ndi saladi.
# 2 Walnut Pesto
Pesto nthawi zambiri imapangidwa ndi basil, mafuta a maolivi, adyo, Parmesan tchizi ndi mtedza wa pine, koma walnuts amagwira bwino m'malo mwa mtedza wa pine. Chinthu chinanso chosangalatsa chimagwiritsa ntchito masamba osiyana mmalo mwa basil.
# 3 Tumikirani Walnuts Ndi Mbatata Yabwino
Zakudya za mtedza wa walnuts zimayenda bwino ndi mbatata ndipo zakudya zonsezi zimakhala ndi zakudya zambiri, kotero zimagwirizanitsa ndi mbale yathanzi.
# 4 Gwirizanitsani Walnuts Ndi Mapeyala
Kokoma yowutsa mudyo mapeyala bwino bwino ndi crunchy walnuts.
Zingakhale zophweka ngati kutumikira pepala losakaniza ndi yokonzeka mtedza mafuta kapena kukoka poached peyala ndi crumbled walnuts.
# 5 Walnuts Mu Mkate Wa Mtedza
Mkate wa mkate ndi imodzi mwa zinthu zomwe ndimakonda kuziphika. Mukhoza kutenga mkate uliwonse wa nati ndi kugwiritsa ntchito walnuts mmalo mwa (kapena kuwonjezera) pecans kapena amondi.
Nazi asanu ndi awiri zopatsa maphikidwe omwe ali ndi walnuts .
Kusungirako
Walnuts adzakhala nthawi yaitali ngati mumawasamalira bwino. Asunge firiji ngati mutagwiritsa ntchito masabata angapo, koma ngati simukuwafuna mwezi umodzi kapena kuposerapo, sungani mufiriji. Komanso, sungani mu chidebe chotsitsimutsa, kotero iwo samatenge fungo kuchokera ku zakudya zina mu friji yanu.
Zomwe Amadya
Mtundu umodzi wa walnuts (womwe uli pafupi mamita 14) uli ndi 2.5 magalamu monounsaturated fatty acids, 2.6 magalamu omega-3, 5.9 milligrams vitamini E, 1.4 micrograms selenium ndi 45 milligrams magnesiamu. Kamodzi ka walnuts kamakhala ndi mapuloteni okwana 4,3, 1,9 magalamu, ndi makilogalamu 185.
Chitsime:
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito Zachipatala National Nutrient Database ya Standard Reference Release 28. "Basic Report: 12155, Nuts, Walnuts, English."