Ndi chithandizo cha Instant Pot, kuphika kwabwino kuli kosavuta kuposa kale lonse. Zofuna zambiri komanso mofulumira kwambiri, wophika magetsi amagwiranso ntchito ngati mpunga wophika, wophika pang'onopang'ono, ndi wopanga yogurt. Pano pali kuyang'ana pa zakudya zisanu ndi ziwiri zabwino kuti mukonzekere mu Instant Pot Yanu lero:
1 - nyemba ndi mphutsi
Zomwe zimatchedwanso pulses, zakudya zakutchire monga nyemba, nandolo, nkhuku, ndi lenti ndi imodzi mwa njira zabwino kwambiri zothetsera zakudya zabwino. Ndipo ndi Instant Pot, zimakhala zosavuta kukonzekera zouma zouma (njira yochepetsetsa, yotsika kwambiri ya sodium ku zosiyanasiyana zamzitini).
Ngakhale kuti njira zophika zachikhalidwe zimakufunani kuti muzitha kutentha kwanu nthawi zambiri, mukhoza kuchepetsa nthawi yowumitsa (ndipo nthawi zonse mumadumphira) mukamawaphika nthawi yomweyo.
Zakudya zokhala ndi zakudya, zakudya monga nyemba ndi mphodza zimapanga zowonjezera ku saladi, soups, mbale za mpunga, ndi mbale zina zambiri. Fufuzani maphikidwe ngati chikhotete, nyemba nyemba, nyemba ndi mpunga, ndi chilime chopanda nyama.
Kafukufuku akusonyeza kuti kuwonjezeka kwa kudya kwanu kungakuthandizeni kuchepetsa cholesterol, kuwonjezera mtima wanu thanzi, komanso kukulitsa kulemera kwa thupi .
2 - Dulani-Dulani Oatmeal
Ngakhale mafuta odulidwa ndi zitsulo nthawi zambiri amatenga pafupifupi theka la ola kuti aziphika pa stovetop, pomwe pangakhale mpata akhoza kugwira ntchitoyi mwangotsala mphindi zochepa popanda kupitiliza.
Chitsime china chapamwamba cha mafuta, oats amadziwika kuti amasunga cholesterol poyang'ana. Kuonjezera apo, lipoti lofalitsidwa mu Mavitamini mu 2015 likusonyeza kuti oats angathandize kusintha shuga ya magazi ndikuthandizanso kuti azisamalira matenda a shuga.
Kuti mupange mavitamini awiri a oatmeal, yikani 1/2 chikho cha oat-odulidwa ndi zitsulo 1/4 za madzi ozizira mu Instant Pot. Onetsetsani kuti oatti aphimbidwa m'madzi. Sungani chivindikiro, sankhani Bukuli, ndipo yikani pampanipani wopanikiza kwa mphindi 10. Gwiritsani ntchito kumasulidwa kwachilengedwe kwa mphindi 12, kenako kumasula kutaya kulikonse. Tsegulani chivindikiro mosamala.
Pofuna kutaya zakudya zamatenda anu, yesetsani kuwonjezera mapuloteni odzaza ndi mbewu, zonunkhira monga sinamoni, kapena chipatso chotsitsimutsa cha antioxidant .
3 - Yogurt
Chovala chokongola kwambiri cha oat-cut-oat, yogurt yokhazikika ndichabechabe ngati Instant Pot yanu ili ndi yogwirira ntchito. Mungathe ngakhale kupanga yogurt yogulitsika yogurt pogwiritsa ntchito cheesecloth monga chopondera.
Njira imodzi yabwino kwambiri yowonjezeretsa calcium, kudya yogurt nthawi zonse kungathandize kuti mafupa anu akhale amphamvu ngati mutakula. Zoonadi, kafukufuku wofalitsidwa ku Osteoporosis International mu 2017 anapeza kuti kudya kwa yogitti kowonjezereka kunagwirizanitsidwa ndi mitsempha yambiri ya mfupa komanso ntchito yabwino kwa okalamba.
Mazira a mchere amadzaza ndi ma probiotics, mtundu wa mabakiteriya opindulitsa omwe amachititsa kuti chitetezo cha m'thupi chiteteze, kumalimbikitsa thanzi labwino, ndi kumenyana ndi kutupa.
4 - Hummus
Ngati mukufunafuna zakudya zopatsa thanzi pamsika wotsika mtengo, yesetsani kukwapula nokha pang'onopang'ono. Kuthamanga bwino kwa ziweto kapena edamame, hummus ili ndi nkhuku zolemera kwambiri, mafuta a maolivi abwino, ndi adyo wambiri (mankhwala omwe amapezeka kuti amadzitamandira ndi ubwino wathanzi).
Mungagwiritsenso ntchito hummus monga sandwich kufalikira, kuvala saladi, kapena m'malo mwa mayonesi mu zakudya monga saladi ya nkhuku ndi mazira opotoka.
5 - zotsekemera zokoma
Nthaŵi zina amatchedwa "super starch," mbatata imapatsa zakudya zamtengo wapatali monga vitamini C, vitamini B6 , beta-carotene, potassium, ndi magnesium.
Onjezerani 1 chikho cha madzi ozizira ku Instant Pot ndi kuika mbatata (zophimbidwa kapena zosasunthika) pa chombo cha nthunzi. Sungani chivindikiro. Pansi pa buku loponderezeka, yikani mbatata kwa mphindi 15 (onjezerani 2 mpaka 3 mphindi ngati mbatata ndi zazikulu). Pamene nthawi yophika yatha, gwiritsani ntchito kumasulidwa kwachilengedwe kwa mphindi 10 mpaka 11. Tulutsani vuto liri lonse.
Pambuyo pokonza mbatata ku Instant Pot, yesetsani kugwiritsa ntchito masamba osakaniza kwambiri mu supu, ma divi, katundu wophika, ndi casseroles. Mukamadzitamandira ndi sinamoni ndi mazira a mapulo, ndizomwe zimayendera bwino yogurt.
6 - Amayambitsa chifuwa cha nkhuku
Chophimba china chodabwitsa, chifuwa cha nkhuku ndi chokondedwa pakati pa osowa zaumoyo Amphika a Potenti. Mukamaliza nkhuku yanu yowonjezera, mukhoza kuigwilitsa ndi kuigwiritsa ntchito masangweji ndi saladi, kapena kuyesera kuipaka tacos.
Mofanana ndi mapuloteni a nsomba ndi masamba, nkhuku ili ndi mafuta ochepa kwambiri okhudzana ndi mafuta m'thupi. Pofuna kukhala ndi thanzi labwino, American Heart Association imalimbikitsa kuti mukhale ndi gawo limodzi la nyama iliyonse (ndalama zofanana ndi bolodi la makadi).
7 - Msuzi wamtima ndi Stews
Kuti mukhale ndi mtima wambiri wosadya, muzigwiritsa ntchito Instant Pot kuti mupange msuzi wathanzi komanso wathanzi. Kuchokera ku msuzi wakuda wa nyemba ndi chilili cha veggie, Zakudya zowonjezereka Zakudya zomwe zimapezeka pamapope ndi ndiwo zamasamba zingapangitse thanzi lanu m'njira zambiri kuposa imodzi.
Poyambira, kusankha msuzi wamtima ndi zowonjezera zingapangitse kwambiri masamba anu kudya ndi kukuthandizani kugunda anu ovomerezeka asanu ndi anayi tsiku ndi tsiku zipatso ndi zophika. Kufotokozera za mphamvu ya thanzi ya zakudya zamasamba, lipoti la 2017 lochokera ku International Journal of Epidemiology linapeza kuti chipatso ndi ndiwo zamasamba zomwe zimadya kuposa zisanu ndi zisanu ndi tsiku zimachepetsa kwambiri chiopsezo cha mtima, matenda a sitiroko, khansa, ndi imfa yoyambirira.
Kuika mtima pa msuzi wolimba mtima ndi mitsempha kungakuthandizeninso kuchepa. Ndipotu, kafukufuku wofalitsidwa mu Research and Nutrition Research mu 2016 anapeza kuti chakudya chochokera ku nyemba ndi / kapena nandolo chingakhale chokhutiritsa kwambiri kuposa chomwe chimachokera ku mapuloteni a zinyama.
Kaya mumasankha pozole kapena minestrone, Masamba a Instant Pot ndi stews amakulolani kuti mukhale ndi zitsamba ndi zonunkhira zodzaza ndi tizilombo toyambitsa matenda monga turmeric, cayenne, rosemary, basil, ndi oregano.
> Zotsatira:
> Aune D, Giovannucci E, Boffetta P, ndi al. "Kudya zipatso ndi masamba ndi chiopsezo cha matenda a mtima, khansara yeniyeni ndi zonse-zimayambitsa matenda-kuwongolera mwatsatanetsatane ndi mlingo-kuyankha meta-kufufuza maphunziro omwe akuyembekezera." Int J Epidemiol. 2017 Jun 1; 46 (3): 1029-1056.
> Q, Li Y, Li L, et al. "Zotsatira Zamagetsi Zamatsamba Kuyambitsa Odwala Ndi Mtundu Wachiwiri wa Shuga: Kusinkhasinkha Mwachidziwitso ndi Kusanthula Meta." Zakudya Zam'madzi. 2015 Dec 10; 7 (12): 10369-87.
> Kristensen MD, Bendsen NT, Christensen SM, Astrup A, Raben A. "Chakudya chochokera ku mapuloteni a nyemba (nyemba ndi nandolo) zimakhala zowonjezera kuposa chakudya chochokera ku mapuloteni a zinyama (ng'ombe ndi nkhumba) - chakudya chamtundu uliwonse phunziro la kuyesa. "Zakudya Zakudya Zakudya. 2016 Oct 19; 60: 32634.
> Laird E, Molloy AM, McNulty H, ndi al. "Kugwiritsa ntchito yogogu kwakukulu kumawonjezeredwa ndi kuwonjezeka kwa minofu ya minofu ndi thupi kwa okalamba." Osteoporos Int. 2017 Aug; 28 (8): 2409-2419.