1 - zokoma ndi zabwino kwa inu
Mapeyala ndi gwero la vitamini C, potassium, ndi fiber. Pali mitundu yambiri ya mapeyala omwe alipo. Mapeyala akhoza kukhala ofewa kapena ofewa ndi yowutsa mudyo, kotero pali mtundu wa peyala woti musangalatse kwambiri khola lililonse.
Chinthu chabwino kwambiri pa mapeyala ndizochita zogwiritsira ntchito - mukhoza kuzigwiritsa ntchito nthawi iliyonse yamasana komanso m'njira zambiri.
2 - Mwachidule
Ndikuganiza kuti izi ndi zomveka, koma njira imodzi yokondwera ndi peyala ndikungoigwira ndikudya. Mapeyala atsopano akhoza kusungidwa kutentha kwa masiku angapo, kapena mukhoza kuziika mufiriji. Ndimakonda kusunga mapeyala pang'ono mu mbale yaikulu ya zipatso, pamodzi ndi maapulo ndi malalanje. Kusunga mbale ya chipatso pa peyala, m'malo mogwiritsira ntchito jekeseni, kumapangitsa kuti banja langa ndi ine tidzakhale ndi thanzi labwino pamene tikusowa mwamsanga.
3 - Ndili ndi Sandwich
Sungani magawo a peyala monga chotsatira cha sangweji yomwe mumakonda. Kapena mutenge peyala yatsopano ndi chakudya chamadzulo m'malo mwa thumba la chipsu. Mukhozanso kugula makapu akuluakulu omwe amagwira ntchito poyala mapeyala omwe angakhale okonzeka kutumiza masana.
4 - Pa Zochita Zanu
Maapulo, strawberries, ndi blueberries angabwere m'maganizo nthawi yanu kukweza oatmeal. Bwanji osawonjezera zingapo za mapeyala kuti zisinthe? Zomaliza ndi zochepa za walnuts, kuwaza sinamoni ndi kukhudzana ndi shuga wofiira. O, ndipo pitani ndi chitsulo chodulidwa oatmeal pamene mungathe, kapangidwe ndi kakomedwe kodabwitsa.
5 - Mu Smoothie
Smoothies nthawi zambiri amayamba ndi nthochi, koma nthawizina ndimakonda kugwiritsa ntchito mapeyala m'maso anga otchedwa smoothies - pectin imathandiza kuchepetsa kumwa, ndipo ndimakonda mapeyalawo. Ndipo, ndithudi, pali zakudya zonse zabwino zomwe zimapita nawo.
6 - Peyala Puree
Ngati mumakonda maapulocece, ndiye kuti mungakonde peyala yokoma ya peyala. Ali ndi mawonekedwe ofanana ndi apulo msuzi ndipo ndi osavuta kupanga. Onjezerani chithunzithunzi ndikupangira zakudya zopatsa thanzi kapena mchere.
7 - Monga gawo la saladi yoyamba
Pangani saladi ndi arugula, losungunuka peyala, walnuts ndi gorgonzola tchizi ndi pamwamba ndi mophweka ma vinaigrette. Kapena yesani mapeyalawa ndi masamba saladi. Kuyambira kudya ndi saladi monga izi zimapatsa zakudya zopanda mphamvu popanda makilogalamu ambiri - ndipo ngati mukuyang'ana kulemera kwanu, kuyamba ndi saladi yochepa-pansi kungakulepheretseni kudya kwambiri njira yanu yaikulu.
8 - Monga gawo la Saladi ya Entree
Njira inanso yogwiritsira ntchito mapeyala abwino ndikutumikira monga gawo la saladi. Ambiri saladi akhoza kuwonjezeka kuti azidya chakudya choonjezera mwa kuwonjezera mapuloteni abwino monga nkhuku , ma shrimp, kapena saumoni. Ndimakonda kwambiri mulu wa masamba ndi mapeyala, nsomba, tchizi yambuzi ndi tomato yamatcheri.
9 - Mapeyala a zamzitini
Mapeyala atsopano amangokhala masiku angapo koma mapeyala am'chitini akhoza kusunga makabati anu kwa miyezi. Amapezeka m'zitsulo zazikulu, zitini zazikulu komanso ngakhale makapu. Mapeyala am'chitini amanyamulidwa ndi manyuchi, omwe amachititsa kukoma, komanso mavitamini ena owonjezera shuga . Werengani lemba kuti mudziwe kuchuluka kwa ndalama zomwe mukudya.
10 - Zipatso ndi Tchizi
Izi ndi zophweka komanso zokongola - kagawani peyala ndikutumikira ndi tchizi ndi osakaniza ndi botolo lanu lokonda vinyo. Gouda, tchizi cha buluu, ndi brie ndi zokoma ndi mapeyala. Tchizi zimapereka mapuloteni ndi calcium komanso zoperekera zonse zakutchire.
11 - Odzozedwa
Mapeyala owongolera ndi okoma kwambiri komanso amathanzi chifukwa palibe chofunika kwambiri pa shuga kapena mafuta owonjezera. Pali njira zingapo zomwe mungathe kuziyika - mukhoza kuika peyala pamtunda, kapena mungagwiritse ntchito mbale yophika ndi vinyo wambiri. Kapena gwiritsani ntchito skewers ndi peyala chunks ndi shrimp.
12 - Ophika
Pangani mapeyala ophika monga chakudya chokoma komanso chopatsa thanzi - ali ochepa mu mafuta ndi makilogalamu - Mapeyala a Bosc ndi Anjou ndi abwino kuphika.
13 - Kufikira
Kuphika mapeyala ndi mchere wobiriwira, womwe kawirikawiri uli vinyo wofiira kapena woyera. Koma madzi aliwonse adzachita. Kuphatikizira mapeyala ndi otsika kwambiri ndipo nthawi zambiri amachepetsa, malinga ndi zomwe mumatumikira nawo.
14 - Ndi Chokoleti
Chokoleti imapanga chosowa cholemera kwa pafupifupi chirichonse, ndipo, chokoleti pang'ono chingakhale chabwino kwa inu. Onetsetsani kuti muyang'ane magawo anu ndipo mugwiritsire ntchito msuzi wa chokoleti wonyezimira pa peyala kapena peyala watsopano.
15 - Wosweka mu Caramel
Caramel ndi yofiira komanso yokoma ndi yummy ndipo pamene kudya kwambiri caramel kungathe kuwononga makilogalamu, ndikuganiza ndizovomerezeka kugwiritsa pang'ono kuwonjezera kukoma kwa mapeyala.
Kuchokera
Dipatimenti ya Ulimi ya United States Pulogalamu Yowunika Kafukufuku National Nutrient Database ya Standard Reference Release 28. "Basic Report: 09252, Pears, Raw." https://ndb.nal.usda.gov/ndb/foods/show/2326.