Uma uke wacabanga ukuthi ubhanana "ungesinye nje isithelo, yilokho kuphela," ungase umangale ukuthola lokho Kungenye yezidlo eziphelele, eziguquguqukayo, futhi ezinomvuzo. ukuthi ungaba ekhishini. Ikhona ekudleni kwasekuseni okusheshayo, ukudla okulula kwezingane, ejimini, nasezindaweni eziningi zokupheka zendabuko ezivela emhlabeni wonke.
Emazweni ashisayo njengalawo ase-Afrika, eCaribbean noma eLatin America, nasezindaweni ezifana ne-Equatorial Guinea, ubhanana uyingxenye yempilo yansuku zonke: Idliwa eluhlaza, ivuthiwe, ibilisiwe, ithosiwe, yosiwe, isitshulu ngisho nakuma-dessert emikhosi.Kodwa ngaphandle kokuba mnandi, inephrofayili yokondleka okuthakazelisa kakhulu kanye nenani elikhulu lokusetshenziswa ekhishini, kusukela ezitsheni ezinoshukela kuya kumaswidi amangalisayo.
I-Plantain, ibhanana kanye ne-plantain: zihluke kanjani?
Ngaphambi kokuthi singene ebhizinisini, kufanelekile ukucacisa umbuzo ovame kakhulu: Ukhova, ubhanana ophuzwayo, kanye nokhova oluluhlaza ukuze kuphekwe akuyona into efanayo., nakuba bonke bengamalungu omndeni owodwa (Musaceae).
Okubizwa nge-dessert banana noma i-plantain yiyona esivame ukuyidla iluhlaza, imnandi futhi inephunga elimnandi, enesikhumba esincanyana nenyama ethambile uma iyinhle futhi iphuzi enamabala ansunduIwuhlobo olungeza ku-yoghurt, ama-smoothie, noma ukuphatha isikhwama sakho njengokudla okulula okusheshayo.
I-plantain noma i-plantain yokupheka ine isikhumba esishubile, usayizi omkhulu, i-pulp emhlophe inothe kakhulu ngesitashi kanye nokunambitheka okumnandi okuncane kakhuluikakhulukazi uma kuluhlaza. Ivamise ukudliwa kuthosiwe, kubilisiwe, kuphekiwe, kubhakiwe noma kuphekwe ngendlela emnandi efana ne-patacones, ama-tostones, i-mofongo, ama-chips noma inyama ehambisana nayo, inhlanzi, amasoso nama-legumes.
Njengoba ivuthwa, yona leyo plantain iba ophuzi namabala amnyama, athambile futhi amnandiNgaleso sikhathi, isetshenziswa kokubili ekwenzeni amalungiselelo amnandi namnandi kanye nama-dessert enziwe ekhaya, izingcezu ezithosiwe, ukhova othosiwe noshizi, noma amalungiselelo afakwe isiraphu.
Ukufingqa kalula: Uma uwudla uluhlaza futhi umnandi, ngokuvamile ubhanana; uma idinga ukuphekwa futhi inofulawa futhi ingathathi hlangothi ku-flavour, sikhuluma ngama-plantains noma ukupheka ubhanana.Ukwazi lokhu kukusiza ukuthi ukhethe kahle emakethe futhi uwasebenzise kakhulu ekhishini.
Izakhiwo zokudla okunomsoco zikabhanana: "i-cocktail" yamandla nempilo
Ubhanana uyisithelo esivame ukunukubezwa ngenxa yokuthi “unama-carbohydrate amaningi,” kodwa iqiniso liwukuthi Iphrofayili yayo yokudla okunomsoco ilinganisela kakhulu: amanzi amaningi, i-fiber, amavithamini, amaminerali nama-calories ambalwa kunalokho okuvame ukukholelwa.Ubhanana ongaba ngu-100-120 g uqukethe cishe u-80-105 kcal futhi awuhlinzeki nhlobo amafutha.
Ngokuya nge-micronutrients, ivelele ngokuba umthombo omuhle kakhulu we-potassiumLe mineral ebalulekile ibalulekile ekufinyezweni kwemisipha, ukusebenza kwenhliziyo, nokulinganisela kwamanzi. Inikeza futhi i-magnesium, i-manganese, i-iron nezinye i-zinckuhlanganiswe ne-fiber esiza ukulawula ukuhamba futhi ikhiqize umuzwa wokusutha.
Ngokuphathelene namavithamini, ubhanana unikeza uvithamini C, uvithamini B6 namanye amavithamini B (thiamine, riboflavin, niacin, folic acid, pantothenic acid kanye ne-biotin)kanye nenani elincane levithamini A kanye ne-carotenes. Le nhlanganisela isiza ukuvikela emonakalweni we-oxidative, ikhuthaza ukukhiqizwa kwamangqamuzana egazi abomvu namhlophe, futhi isekele isimiso sezinzwa.
Okuqukethwe kwayo kwe-carbohydrate kuyahlukahluka kuye ngokuvuthwa kwayo: Ubhanana oluhlaza uqukethe isitashi esiyinkimbinkimbi kanye nesitashi esingazweli.egaywa kancane futhi inikeza amandla aqhubekayo; ubhanana ophuzi novuthwe kakhulu unawo ushukela olula kakhulu njengeglucose, i-fructose, ne-sucrose, ilungele ukukhushulwa kwamandla okusheshayo.
Ngakho-ke, kude nokuba "isitha" sokudla, ubhanana unjalo okunye kokudla okukhiqiza ukusutha kakhulu futhi okungahlanganiswa kangcono ekudleni okulinganiselayonoma ngabe uzama ukulawula isisindo sakho, ube nempilo esebenzayo, noma udlale imidlalo njalo.
Izinzuzo zezempilo zikabhanana
Ukuhlanganisa zonke lezo zakhi esithelweni esisodwa kubangela imiphumela eminingi emihle. Isayensi ibilokhu itadisha ubhanana kanye nezingxenye zawo amashumi eminyaka.futhi izinzuzo eziningana ezicacile zezindawo ezahlukene zempilo ziqinisekisiwe.
Umngane wenhliziyo nomfutho wegazi
Enye yezinzuzo ezicacile zikabhanana yilokho Inikeza i-potassium eningi kanye ne-sodium encane kakhulu.Le nhlanganisela isiza ukugcina umfutho wegazi phakathi kwezigaba ezinempilo futhi inciphisa ingozi yezinkinga zenhliziyo nemithambo yegazi, njengomfutho wegazi ophakeme ongalawuleki kahle noma izinkinga ezithile zenhliziyo.
Ngenxa yalesi sizathu, iziqondiso eziningi zokudla okunempilo zincoma ukuthi abantu abanomfutho wegazi ophezulu bafake Okungenani ubhanana owodwa ngosuku, njalo ungaphakathi komhlahlandlela ofanele Futhi qhubeka ulandela ukwelashwa kwakho okunikeziwe. Ubhanana awuthathi indawo yomuthi, kodwa ungazuzisa impilo yakho yenhliziyo nemithambo yegazi.
Amandla abasubathi, abafundi kanye nabantu abakhuthele
Ubhanana uthole udumo kubasubathi ngoba Inikeza ama-carbohydrates agayeka kalula, amaminerali asiza ukuvimbela amajaqamba, namavithamini anciphisa imizwa yokukhathala.futhi iyisisekelo sabaningi amandla ayanyakazaUbhanana ababili banganikeza amandla anele isikhathi esingaphezu kwehora lokuzivocavoca okukhulu, kuye ngomuntu.
Ngaphezu kwalokho, inhlanganisela yayo yama-carbohydrates kanye ne-fiber iyayenza ukukhululwa kweglucose kuqhubeke kancaneukuvimbela ukukhuphuka okungazelelwe kanye nokwehla kushukela wegazi. Kungakho kufaneleka njengokudla okulula kwangaphambi kokujima, phakathi nohambo olude, noma njenge-boost "yokuhlenga" ekuseni ematasa emsebenzini.
Akubona abasubathi kuphela abahlomulayo: izingane, intsha ngesikhathi sezivivinyo, abantu abasebenza bemile, noma labo abanezinsuku zokusebenza ezinde kakhulu Bangasebenzisa ubhanana njengendlela esebenzayo yokushajwa kabusha amabhethri abo ngaphandle kokusebenzisa amakhekhe noma ukudla okugaywe kakhulu.
Ukugaya ukudla okuthuthukisiwe, ukumila kwamathumbu kanye nokuhamba
Ubhanana uhlanganisa izinhlobo eziningana zefiber (ezincibilikayo nezingancibiliki) futhi, lapho ziluhlaza kancane, ziqukethe isitashi esimelana nomphumela we-prebioticLokhu kusho ukuthi isebenza njengokudla "kwamagciwane amahle" emathunjini, okuthuthukisa i-microbiota elinganiselayo.
Amathumbu anezimbali ezinempilo ahlotshaniswa nayo ukugaya okuthuthukisiwe, amasosha omzimba anamandla, ukuvuvukala okuncane, futhi ezimweni eziningi, kuyasiza ukulawula isisindo.Ezinye izifundo zibonise ukuthi ukwethula ubhanana oluhlaza noma omisiwe kungakhuphula i-bifidobacteria enenzuzo kukholoni.
Ngakolunye uhlangothi, ubhanana yisithelo esinelukuluku: Kungasiza ukuthi unesifo sohudo noma uqunjelwe.Umphumela wayo we-astringent omnene kanye ne-fiber content kusiza amathumbu ukuthi aphinde athole isigqi sawo esijwayelekile. Iphinde ibe nomthelela omnene we-antacid, emboza ulwelwesi lwesisu futhi ikhulule isilungulela noma i-acid reflux.
Ezimweni zezilonda zesisu noma ukungakhululeki okuvamile kokugaya ukudla, ochwepheshe abaningi bayayincoma njenge ingxenye yephethini yokudla emnene futhi evikelayoInqobo nje uma kungekho ukubekezelelana komuntu ngamunye, ngoba kuthulisa isisu futhi kusiza ukugcwalisa amaminerali ngemuva kweziqephu zokungakhululeki.
Ukuzivikela okuqinile kanye nengcindezi encane ye-oxidative
Ngenxa yomnikelo wayo we-vitamin C, i-carotenes nezinye izinhlanganisela, ubhanana unomthelela ukunciphisa umonakalo we-oxidative obangelwa ama-radicals mahhala nsuku zonkeLokhu kubangela ingozi ephansi ye-lipid oxidation egazini, okuyisihluthulelo sokuvimbela i-atherosclerosis (ukwakheka kwama-plaque emithanjeni).
I-Vitamin C ibalulekile ukuze isimiso sethu sokuzivikela komzimba sisabele kahle ezifweni ezivamile, futhi iyengeza Ezinye izakhi zikabhanana zihlanganisa uvithamini B6 namaminerali ahilelekile ekusebenzeni kwamasosha omzimba.Ngeke "uzelaphe" ngokwakho ngokudla ubhanana, kodwa angasiza ukudala indawo ekahle.
Isimo sengqondo, isimiso sezinzwa kanye nezigaba ezikhethekile
Ubhanana uqukethe i-tryptophan, i-amino acid eguqulwa umzimba ibe i-serotonin. i-neurotransmitter ehlotshaniswa nokuphila kahle, ukuphumula kanye nomoya omuhleKanye ne-magnesium ne-vitamin B6, ehilelekile ekuphenduleni okuningi kwesimiso sezinzwa, inganikeza umfutho omncane lapho singaphansi kokucindezeleka okukhulu.
Kuphinde kube umngane ezithakazelisayo ngezigaba ezifana ukukhulelwa, ukuncelisa, noma ukuyeka ukubhemaNgesikhathi sokukhulelwa, isiza ukulwa nokucanuzela kwenhliziyo, ihlinzeka nge-folic acid, amandla angenawo amafutha, kanye ne-fiber ethuthukisa ukugaya. Kulabo abayeka ukubhema, okuqukethwe kwayo kwamavithamini B, i-potassium, ne-magnesium kunciphisa kancane ukuntula okubonakala lapho i-nicotine ikhishwa.
I-ayoni yayo, nakuba ingeyiningi njengokunye ukudla, kunomthelela ekwakhekeni kwe-hemoglobin Futhi, ngokuhambisana nokunye ukudla okucebile kule mineral, kungasiza ekuvimbeleni izinhlobo ezithile ze-anemia ngaphakathi kokudla okuhleliwe kahle.
Izinganekwane namaqiniso: Ingabe ubhanana uyakhuluphalisa? Ingabe ababi kwabanesifo sikashukela?
Izinganekwane eziningi zizungeze ubhanana. Okunye okuphindaphindwayo yilokho “Ubhanana ukhuluphale kakhulu”Akukho ukudla okukodwa okwenza ukhuluphale noma ube mncane: okubalulekile ukudla okuphelele kanye nebhalansi phakathi kwalokho esikudlayo nesikusebenzisayo.
Ubhanana ophakathi unama-calories afanayo nezinye izithelo, kodwa Inikeza ukusutha okukhulu kanye nokuminyana kokudla okunomsoco.Lokhu kusho ukuthi kungakusiza uzizwe ungalambi kangako ekudleni kwakho okulandelayo futhi unciphise ukudla okulula ongakhetha kukho okunempilo encane. Ukuba nengxenye eyodwa noma ezimbili ngosuku njengengxenye yokudla okulinganiselayo akuyona inkinga yokulawula isisindo kubantu abaningi.
Enye inganekwane evame kakhulu ukuthi "ubhanana unoshukela omningi futhi awubafanele abantu abanesifo sikashukela." Izinga lokuvuthwa lidlala indima enkulu lapha. Ubhanana oluhlaza noma ongavuthiwe uqukethe isitashi esimelana kakhulu futhi unenkomba ye-glycemic ephansi., kuyilapho ovuthiwe kakhulu ephakamisa impendulo ye-glucose kancane kancane.
Kubantu abanesifo sikashukela esilawulwa kahle, ibhanana elincane noma eliphakathi Ingangena ephethinini uma ingxenye ilawulwa, ihlanganiswe namaprotheni noma amafutha anempilo, futhi ihlanganiswe ohlelweni lwansuku zonke lwe-carbohydrate.Okufanelekile, kufanele uhlale uthintana nodokotela noma isazi sokudla okunempilo, kodwa akuyona ukudla "okuvinjelwe" nganoma iyiphi inqubo evamile.
Uzwa nokuthi "ubhanana awunamsoco kakhulu" noma ukuthi "ungowama-dessert kuphela." Akukho okungaba ngaphezu kweqiniso. Ngenxa yengxube yayo yamavithamini, amaminerali, i-fiber nama-carbohydrates, iwukudla okuthakazelisa kakhulu kukho kokubili ukudla okunempilo kanye namamenyu okwelapha.Ngaphezu kwalokho, isetshenziswa ekuphekeni okumnandi, okuhambisana nenyama, isobho, izitshulu, ama-puree, ama-chips, afakwe ushizi, namasoso ane-asidi noma ababayo... ayipheleli nje kudessert.
Indlela yokukhetha, ukugcina nokusebenzisa ngokugcwele ubhanana
Ukuze uthole okuningi kukho, kuyasiza ukwazi kusiphi isigaba sokuvuthwa ukuyithenga nokuthi ungayigcina kanjani ekhaya kuye ngokuthi uhlose ukuyisebenzisa kanjani. Lokhu kuzokusiza futhi ukuthi ugweme ukumosha futhi usebenzise kakhulu ubhanana wokugcina endishini yezithelo.
Uma ufuna okuluhlaza noma ukhova ukuze upheke ngezitsha ezinoshukela (ama-patacones, ama-tostones, ama-mofongo, ama-chips, amasobho), Khetha izingcezu eziqinile ezinesikhumba esiluhlaza esifanayo, ngaphandle kwamaqhubu noma izindawo eziphuzi.Ukupheka ubhanana ovuthiwe, qiniseka ukuthi isikhumba siphuzi esinamachashazi amaningi amnyama futhi sinikeza kancane uma sicindezelwe.
Endabeni yamabhanana amnandi noma ama-dessert, uma ufuna ukuwadla manje, Okufanelekile, kufanele kube phuzi kanye namachashazi ansunduLokhu kubonisa ukuthi isezingeni elimnandi lobumnandi. Uma ukhetha ukuthi ihlale izinsuku ezimbalwa, yithenge ngeziphetho eziluhlaza.
Kungcono ukuwagcina ekamelweni lokushisa, kude nelanga eliqondile nemithombo yokushisa. Ungabeki ubhanana oluhlaza esiqandisini, ngoba umisa ukuvuthwa kwawo futhi ucekele phansi ukuthungwa.Ngakolunye uhlangothi, lapho sezivuthiwe kakhulu, ungazifaka efrijini: isikhumba sizoba mnyama, kodwa inyama izohlala iqinile olunye usuku noma ezimbili.
Uma sebedlule esikhathini sabo, ungacabangi ngisho nokuwalahla. Ubhanana ovuthwe kakhulu uyigolide elimsulwa lesinkwa sikabhanana, amamuffin, amakhekhe, amakhekhe, u-ayisikhilimu onokhilimu "ukhilimu omuhle" uhlobo noma ukunyakazisaVele uwacwebe, uwaqobe, bese uwafriza ezikhwameni ezingangeni moya ukuze uhlale unesisekelo esimnandi nesinempilo esilungile.
Ubhanana wabasubathi, abesifazane, kanye nabantu abanezinga eliphezulu lokuzivivinya
Sesixoxile kakade ngendima yayo njengomthombo wamandla, kodwa ukuthi isebenza kanjani ifanelwe isahluko esihlukile. Ubhanana ungena ezindleleni zokuqeqesha ezinzima kanye nezindlela zokuphila.Usayizi wayo nefomethi kuyenza ibe ukudla okulula ongakuphatha esikhwameni sakho noma esikhwameni sokujima.
Kuthathwe imizuzu engu-30-60 ngaphambi kokuzivocavoca, ubhanana unikeza Ama-carbohydrates agayeka kalula kanye ne-potassium ukuze kuncishiswe ingozi yamajaqamba emisiphaNgesikhathi semisebenzi ende (ukugibela izintaba, ukuhamba ngebhayisikili, ukufana okude), ubhanana ovuthiwe ungasiza ukugcina amandla ngaphandle kokusebenzisa amajeli anoshukela acutshungulwe kakhulu.
Ngemuva kokuqeqeshwa, kubalulekile ukugcwalisa i-glycogen namaminerali. Kuhlanganiswe nomthombo wamaprotheni (i-yogurt, ubisi, i-cottage shizi, amantongomane(iqanda elibilisiwe), Ubhanana uba inketho enhle yokululama nayo eqeda ngokushesha indlala.
Kwabesifazane abanezinhlelo ezimatasa, abakhulelwe, abancelisa, noma abazama ukuthuthukisa imikhuba yabo, Ubhanana uyikhadi lasendle ngoba uyaxebuka ngemizuzwana, awudingi ukufakwa esiqandisini ngokushesha, futhi uyagcwala impela.Ngaphezu kwalokho, umnikelo wayo we-folic acid namanye ama-micronutrients uwenza uthakazelise ikakhulukazi ngezikhathi zesidingo esikhulu somsoco.
Kulabo abasebenza amahora amade bengekho ekhaya, amashifu amade, noma abafundayo, ukuthwala ubhanana owodwa noma amabili emgodleni wakho kuwumqondo omuhle. Kunciphisa isilingo sokufinyelela imishini yokuthengisa, amakhekhe, noma ukudla okulula okunamafutha kakhulu.ukusiza ukugcina iphethini yokudla ezinzile.
Classic futhi unempilo banana zokupheka for ekhishini lakho
Umlingo wangempela kabhanana uvezwa uma siwusebenzisa ekhishini. Ngamaqhinga ambalwa, ungalungiselela ukudla okumnandi, izidlo ezimnandi, ukudla kwasekuseni okuphelele, ama-smoothie anamandla nama-dessert asheshayo ukusebenzisa kokubili ubhanana oluhlaza novuthiwe.
Ama-banana fritters (macará): iphathi yakudala
Emazweni anjenge-Equatorial Guinea nezinye izingxenye ze-Afrika, ama-banana fritters—aziwa ngokuthi ama-macará futhi anezinhlobonhlobo zezifunda— Izibiliboco nezithambile ezijatshulelwa emibuthanweni yomndeni, emikhosini nasezindlini zokudla zantambamaEnziwa ngama-plantains avuthwe kakhulu, ufulawa kanye nesithako esithile esiza ukuwenza abe fluffy, athoswe ngamafutha ashisayo aze abe nsundu osagolide.
Isisekelo ngokuvamile siyinhlama ewugqinsi elungiselelwe Ukhova oluvuthiwe olugayiwe, ufulawa othile (ukolweni noma wendawo), ukuthintwa ushukela noma iphaneli, ingcosana kasawoti, imvubelo noma impushana yokubhaka, futhi ngezinye izikhathi izinongo ezifana nesinamoni noma i-citrus zestYiyeke iphumule isikhashana bese uthosa izipuni zenhlama kuze kube nsundu osagolide ngaphandle futhi zithambe ngaphakathi.
Lawa ma-fritters ayaphakelwa esanda kwakhiwa, isashisa, ngokuvamile ihambisana nesiphuzo esishisayo noma isiphuzo esibandayoBayisibonelo esiphelele sokuthi ubhanana uyingxenye kanjani ye-gastronomic kanye nemizwa yemiphakathi eminingi.
I-smoothie yamandla enobhanana, umango kanye newolintshi
Kulabo abaqeqesha kanzima noma bamane badinga i-refuel esheshayo, i-banana smoothie iyindlela enhle kakhulu; isibonelo, ungathatha ugqozi ku-a banana kanye blueberry smoothie ukwehluka ama-flavour. Inhlanganisela ephelele kakhulu ixuba ubhanana, umango kanye nejusi yewolintshiukudala isiphuzo esiqabulayo, esicebile ngamavithamini namaminerali.
Umbono ulula: ubhanana omkhulu osikiwe, uhhafu wenkomishi kamango ovuthiwe osikiwe, ingilazi yejusi yewolintshi esanda kukhanywa, neqhwa eligayiwe.Hlanganisa konke kuze kube yilapho uthola ukuthungwa okukhilimu futhi ukhonze kubanda kakhulu. Ungakwazi ukwengeza i-sweetener uma kudingeka, nakuba isithelo ngokuvamile sinikeza ubumnandi obanele.
Lolu hlobo lwe-smoothie lufanelekile ngaphambi noma ngemva kokuzivocavoca, ukudla kwasekuseni okusheshayo noma njengokudla okulula okunamandla lokho kukugcina unelisekile isikhathi eside ngaphandle kokudinga ukusebenzisa amakhekhe agayiwe.
Inkukhu hashi nge ukhova
Ubhanana awugcini nje ngokuhambisana noshukela: ezindaweni eziningi zokudla uhlanganiswa nenyama, ikakhulukazi izinkukhu. Isibonelo esimnandi ihhashi lenkukhu eline-plantain, edlala umehluko phakathi kosawoti wenyama kanye nokuthinta okumnandi kwesithelo sikabhanana.
Iqala kusuka kusisekelo se Inkukhu egayiwe egayiwe ngo-anyanisi nesweli, lapho kufakwa khona utamatisi, iqabunga le-bay, iparsley entsha, upelepele kanye nengcosana kasawoti.Uma inkukhu isivuthwe kahle futhi isitshulu sesinciphile, faka izingcezu ze-plantain futhi uzivumele zipheke zize zifakwe futhi yonke into ibe namanzi kodwa hhayi isobho.
Le hashi ihamba kahle nayo irayisi elinsundu, ukwatapheya, amasaladi amasha noma imidumbaKuyindlela ehlukile nenempilo yokwethula ubhanana esitsheni esikhulu ngaphandle kokuthi yonke into inambitheke njengophudingi.
Gcwalisa isidlo sasekuseni ngobhanana, i-oatmeal nobisi
Uma uzama ukuhamba ekuseni, ukudla kwasekuseni okusekelwe kubhanana kungenza umehluko. Inhlanganisela yakudala neyokugcwalisa ihlanganisa ubhanana, i-oats, ubisi namantongomane noma imbewufuthi isilungile emizuzwini emihlanu; zama futhi njengoba isitsha sasekuseni nebhanana.
Ingenziwa nge-smoothie (ubhanana, ubisi oluncibilikisiwe noma ubisi olusekelwe esitshalweni, isipuni esisodwa noma ngaphezulu se-oats noma i-bran kakolweni, kanye namantongomane agayiwe noma imbewu yesesame) noma endishini, nge izingcezu zikabhanana obisini olubandayo olugcwele okusanhlamvu okusanhlamvuKuzo zombili izimo, wengeza i-fiber, amaprotheni, namafutha anempilo.
Isidlo sasekuseni esilungele ikakhulukazi izingane, abafundi, abantu abajahile, noma labo abafuna okuthile okune-calorie ephansi kodwa okunomsoco kakhuluUngayenza ngendlela oyifisayo nezinye izithelo ezifana nepapaya, umango, noma amajikijolo ukuze uwuhlukanise isonto lonke.
Ubhanana onoju namakinati: ukudla okulula okusheshayo nokunomsoco
Uma uhahela into emnandi kodwa ungafuni ukubanga umsindo kakhulu, inketho elula kakhulu ukupheka ukhova ngoju namantongomaneUmphumela uba isidlo esine-caramelized texture, egcwele ukunambitheka nokugcwalisa ngempela.
Ukulungiselela kuvame ukuhlanganisa Chop ubhanana ube yizicucu eziningana, uzihlanganise epanini uju wezinyosiamakinati athosiwe futhi aqotshiwe, kanye nokuthintwa kwesinamoniIphekwe ngokushisa okuphansi kuze kube yilapho ubhanana usuthambile futhi uju lwakha uhlobo oluthile lokucwebezela okuwugqinsi.
Inikezwe ngokufudumele, lesi sidlo sifanelekile ukudla okulula, ukuqeda ukudla okulula, noma ukuzitika ngobumnandi obulawulwayoInhlanganisela yayo yama-carbohydrate asheshayo naphakathi, kanye namafutha namaprotheni amakinati, ikusiza ukuthi ungazizwa ulambile.
I-Banana smoothie yabanesifo sikashukela
Kukhona nezindlela zokupheka ezenzelwe abantu abadinga ukuqapha ngokucophelela ushukela wabo wegazi. I-banana smoothie elungiselelwe abanesifo sikashukela Kusekelwe ekulinganiseni inani lesithelo, ukukhetha ubhanana ongavuthiwe kakhulu, futhi uhambisane nawo namaprotheni kanye ne-fiber eyengeziwe.
Isibonelo ukuxuba ku-blender ubhanana ababili abavuthiwe, ababandayo noma abaqandisiwe, iyogathi egayiwe kanye nobisi, i-wheat bran kanye, uma uthanda, nesishukela esingenalo ikhaloriKungase futhi kunungwe nge-pinch of nutmeg. Okunye okuthakazelisayo yi- banana smoothie kanye almond cream kushintshwe izingxenye futhi ngaphandle koshukela owengeziwe.
Kufinyelelwa kanjena Isiphuzo esinokhilimu, esingenawo ushukela ocolisisiwe, amafutha aphansi uma kuqhathaniswa, kanye nenani eliningi lamavithamini namaminerali.Izingxenye kufanele zihlale zilungiswa futhi kuhlolwe izimpendulo zomuntu ngamunye, kodwa kubonisa ukuthi ubhanana ungaba yingxenye yokudla okuklanywe kahle ngisho nakubantu abanesifo sikashukela.
I-Plantain ne-green plantain: inkanyezi yamaresiphi amnandi
I-plantain ifanelwe ukukhulunywa ngokukhethekile ngoba Abantu abaningi bacabanga kuphela ngobhanana omnandi futhi baphuthelwe indawo yonke yamaresiphi amnandi. lapho lesi sithako siyinkanyezi. ELatin America, e-Afrika, naseCaribbean, kuyisisekelo sokudla kwansuku zonke.
Ngokuthungwa kwayo okusampunga nokuqukethwe isitashi esiphezulu, ukhova oluluhlaza luziphatha njengezambane: Kuyathoswa, kubiliswe, kugazingiwe, kuphekwe bese kugaywaNgokusho kweresiphi. Kuyo kuphuma amalungiselelo adumile njengama-tostones noma ama-patacones, ama-chifles (ama-chips), i-mofongo noma amasobho ahlukahlukene aminyene.
Ama-tostones nama-patacones alungiswa ngokusika izingcezu eziwugqinsi ze-green plantain, ukuwathosa kanye, ukuwenza abe isicaba, futhi uwathose futhi aze abe mahle futhi acwebeAphakelwa njengesitsha esiseceleni noma i-appetizer, ngokuvamile namasoso, i-guacamole, i-mojo noma isoso elishisayo.
Ama-chips noma ama-plantain chips atholakala ngokusika ukhova ube yizingcezu ezincane kakhulu futhi Ukuthosa kuze kube kukhanya futhi kucwebe, kulungele ukucwiliswa noma ukushintsha ama-chips amazambaneEnye inketho iwukubhaka nge-drizzle yamafutha ukuze uthole inguqulo elula.
IMofongo, ejwayeleke kakhulu ePuerto Rico nakwezinye izingxenye zeCaribbean, iwukhova olugayiwe oluthosiwe. u-garlic, ama-rinds engulube noma ubhekeni kanye nomhluzi othileukwakha uhlobo lwenqwaba ehlangene ephakelwa yodwa, egxishiwe noma njengesitsha esinenhliziyo esiseceleni senyama nezilwane zasolwandle.
Imibono esebenzayo yokusebenzisa ubhanana ekuphileni kwansuku zonke
Ngakho konke lokhu okungenhla, kuyacaca ukuthi ubhanana unemisebenzi eminingi ngendlela emangalisayo. Ngokwenza, ungazisebenzisa ngezindlela eziningi ukuze Yenza ukudla kwakho kube okunempilo, okuhlukahlukene, futhi ukonga kakhulu. ngaphandle kokwenza impilo yakho ibe nzima.
Njengokudla okulula, vele ucwebe futhi usuqedile, kodwa ungaphinda usike futhi Yengeze kumasaladi ezithelo, ama-yoghurts, izitsha ze-oatmeal, ithosi nebhotela lamantongomane, noma ama-smoothie aminyene.Ubumnandi bayo bemvelo bukuvumela ukuthi unciphise noma uqede ushukela owengeziwe kuma-dessert amaningi okuzenzela.
Ezitsheni ezinomsoco, yengeze kukho isitshulu senkukhu, isitshulu senyama, isobho eliwugqinsi, ukheri omaphakathi, noma ama-stir-fries emifinoUbhanana oluhlaza usebenza njengokujiya kwemvelo, futhi ubhanana ovuthiwe unikeza ukuhluka okumnandi okuhlangana kahle kakhulu nama-acidic, okubabayo, noma ukunambitheka kwentuthu.
Uma ukhathazekile ngemfucuza, khumbula ukuthi ubhanana ovuthwe kakhulu ufanelekile isinkwa sebhanana se-microwaveAmaqebelengwane asheshayo, ama-muffin nama-ayisikhilimu anokhilimu ngaphandle kokhilimuOkudingayo nje i-microwave noma ihhavini, ufulawa othile, iqanda noma indawo yeqanda, kanye nempushana yokubhaka.
Ubhanana, kuzo zonke izinguqulo zawo, empeleni I-Culinary and Nutritioner-rounder: ayibizi, itholakala unyaka wonke, kulula ukuyihambisa, kulula ukuyipheka, kanye nezinzuzo ezisekelwa isayensiUkuhlala kukhona abambalwa ekhishini kusho ukuba nesisekelo esiphelele sokudla kwasekuseni okunempilo nokunambitheka kakhudlwana, ukudla kwasemini, ukudla okulula kanye nedina ngaphandle komzamo.
