Ma calories mu Nectarines ndi Zaumoyo Zawo
Mitsempha ya mchere imakhala yofanana ndi yamapichesi pokhudzana ndi mavitamini awo. Maonekedwe awo si osiyana, mwina, ndi kusiyana kwakukulu kukhala khungu lawo. Amapichesi amakhala ndi fuzz, pamene timadzi tokoma timakhala ndi khungu lofewa. Ngakhale kuti zokopa zawo ndizosiyana kwambiri, zimatha kusinthanitsa m'maphikidwe ndi minofu ya mnofu yoyera mpaka lalanje.
Nectarines amatha kumasula kapena kumangiriza. Mankhwalawa amayamba kudya, komabe tizilombo toyambitsa matenda timapanga kuphika ndipo timakonda kwambiri zamzitini.
Nectarines ndi yabwino kwambiri m'chilimwe, nyengo yachisanu mu July ndi August. Mchere wamchere ndi wachitsulo amapezeka chaka chonse.
| Zoonadi Zakudya Zakudya za Nectarine | |
|---|---|
| Kutumikira Kukula 1 sing'anga (2-1 / 2 "dia) (142 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 62 | |
| Ma calories ochokera ku Fat 4 | |
| Total mafuta 0.5g | 1% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 285.42mg | 8% |
| Zakudya 15g | 5% |
| Matenda a Zakudya 2.4g | 10% |
| Sugars 11.2g | |
| Mapuloteni 1.5g | |
| Vitamini A 9% · Vitamini C 13% | |
| Calcium 1% · Iron 2% | |
> * Malinga ndi zakudya 2,000 za calories | |
Mankhwalawa amakhala otsika kwambiri, ndipo ali ndi gwero lalikulu la zowonjezera, zomwe ziri pafupi 10 peresenti ya zosowa zanu za tsiku ndi tsiku mu chipatso chimodzi chokhazikika. Zida zamtunduwu zingakuthandizeni kuti mukhale odzaza, kukoketsani kolesterolini kutali ndi mtima wanu, ndikusunga matumbo anu ndi shuga.
Ubwino Wathanzi wa Nectarines
Mankhwalawa amapezeka ndi vitamini C , omwe ali ndi 13 peresenti mu chipatso chimodzi chokha. Amakhalanso ndi vitamini A, fiber, potassium ndi beta-carotene. Iwo, monga mapichesi, amakhalanso ndi mankhwala ochulukirapo a phytochemicals-mankhwala omwe amagwiritsidwa ntchito pazinthu zosiyanasiyana zathanzi, monga kuchepetsa chiopsezo cha matenda a mtima, khansa, ndi shuga.
Beta-carotene, chithunzithunzi cha vitamini A, ndi antioxidant zomwe zimathandiza kuti mukhale ndi thanzi labwino la khungu ndi maso.
Mafunso Omwe Amakhudzana Ndi Mitsempha
Kodi ndikufunikira kugula mankhwala a nitrotini?
Mofanana ndi mapichesi, timadzi tokoma timakhala ndi mndandanda wa khumi ndi awiri . Ngati n'kotheka, ndi bwino kugula zakudya zamadzimadzi. Ngati ndalama ndizovuta, zowonongeka ndi zabwino, onetsetsani kuti muzisamba bwinobwino. Mutha kuyang'ananso kugula timadzi timeneti tomwe timayambitsa madzi, zomwe zimatha kuzizira pazowonjezereka, kuwonjezera vitamini ndi mineral.
Kodi ndikugawanika nectarines bwanji?
Nectarines ali ndi dzenje lalikulu pakati. Pochotsa dzenje, yambani katsamba koyamba ndi kuumitsa ndi chopukutira pepala. Ikani nectarine pa bolodula. Dulani kwambiri, kudula mpaka ku dzenje pambali pa msoko pogwiritsa ntchito mpeni wakuthwa. Kenaka, pewani mchere wotchedwa nectarine mosiyana kuti mukhale ndi magawo awiri. Dzenje liyenera kuchotsedwa mosavuta ndi zala kapena supuni.
Kusaka ndi Kusunga Nectarines
Nyengo yachidule ya timadzi tokoma ndi miyezi ya chilimwe, ndipo mwezi wa July ndi August ukupereka mbewu zabwino kwambiri. Mchere wamchere ndi wachitsulo amapezeka chaka chonse. Mukasankha kugula timadzi timadzi tokoma, onetsetsani kuti mumasankha zakudya zomwe zili m'madzi awo omwe alibe shuga.
Mukamagula, onetsetsani kuti mumamva fungo lanu la nectarines. Sankhani omwe ali ndi fungo lokoma. Khungu liyenera kukhala lofewa, lachikasu kapena lakasu-lalanje komanso lopanda zilemphu monga mavuto, zofewa, ndi makwinya. Mosiyana ndi zomwe anthu ambiri amakhulupirira, zofiira zofiira sizikuwonetsa. Ngati mumapeza tizilombo tating'alu tating'alu, zimatanthauza kuti zinasankhidwa mofulumira ndipo sizakupsa. Nectarines zidzasintha pakapita nthawi, koma kamodzi zikasankhidwa sizikhala zokoma.
Mankhwala amtunduwu adzapitirizabe kuchala kutentha (kupatula ngati asankhidwa ali mwana), ndipo ndondomekoyi ikhoza kuthamanga mwa kuika mu thumba la pepala.
Mukhoza kusungira nectarines mufiriji kuti asawathandize kwambiri, komabe iwo amawotcha kwambiri komanso amadzidya kwambiri pa firiji. Ngati simungathe kudya timadzi tokoma tisanayambe, tsukani, tulani dzenje, tidule mu magawo, ndi kuzizira mu thumba lafriji.
Njira Zabwino Zokonzekera Mitsempha
Mankhwalawa amadyedwa ndi okha kapena amawotchera ndi mtedza wambiri kapena mafuta a mtedza kuti apange zakudya zamapuloteni. Mankhwalawa ndi othandiza kwambiri kuwonjezera pa saladi, zikondamoyo za tirigu, Greek yogurt, kanyumba tchizi ndi mbewu zotentha, monga oatmeal. Dulani izo ndi pamwamba pazitsamba zanu zonse zopangira tirigu kapena zopukuta nazo kuti zikhale zokoma, zokwanira zodzaza. Kapena kuwadula ndi kuwawonjezera ku salsa kuti apange mafuta othandiza kwambiri. Pomalizira pake, muziziphatikiza kuti smoothie yotsitsimutsa, yomwe ingagwiritsidwe ntchito monga chakudya chotsitsimutsa.
Zilinso zowonjezera zowonjezera zakudya zina zofunikira, monga jams, pies, ndi cobblers. Lembani compote kuti muike pamwamba pa yogurt kuti mudye zakudya zamtengo wapatali.
Maphikidwe Ndi Mitsempha
Pangani chakudya cham'mawa, appetizers, zakudya zopangira zakudya zokwanira komanso zakudya zazikulu ndi timadzi tokoma. Yesani maphikidwe awa poyambira:
- Mitsempha Yosakaniza ndi Pistachios
- Mwala wa Mwala Compote
- Nkhuku Yophikidwa ndi Blackberry ndi Nectarine Salsa
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 802.