John Myers
Amakhiwane amatsha anencasa eswiti, enobusi kwaye athambileyo, anencasa ethambileyo egalelwe yimbewu eqondakalayo ewenza abe rhabaxa. Amakhiwane omisiweyo anobumnandi obugxininisiweyo kunye ne-chewy texture; iimbewu phantse azibonakali.
Sisiphi isiqhamo esinencasa yekhiwane?
Ikhiwane elithambileyo, elivuthiweyo linzima kunye ne-liqueur yalo enesiraphu, ethanda ukuvuza ngaphandle kwesiseko salo ukuba ulinde ixesha elide ukuyitya. Incasa yiyo yonke incasa efana nobusi kunye nencanyana echuliweyo yequnube kunye nemithunzi emitsha yencasa onokuthi uyibone kwikuki ethile.
Ngaba kukho ucevu kwikhiwane ngalinye?
Khumbula, asingawo onke amakhiwane anoonomeva kuwo. Ezinye iindidi – kubandakanywa ezininzi ezilinywe kwiivenkile ezinkulu – akufuneki ukuba zifakwe ipoleni ngoonomeva bamakhiwane. Endaweni yoko, zifafazwe ngeehomoni ezithile ukuze zivuthwe isiqhamo okanye luhlobo nje lomkhiwane olungadingi mvumvuzelwano.
Ngaba amakhiwane anencasa njengezicumba zeerasintyisi?
Ngaba amakhiwane anencasa njengezicumba zeerasintyisi? Amakhiwane anencasa efana nerasentyisi, kodwa aswiti kancinci kwaye anencasa yobusi-nutty. Ukuba uyayonwabela iirasentyisi kunye neentsuku, kuya kufuneka ngokuqinisekileyo uzame umkhiwane!
Ngaba isiqhamo somkhiwane sinencasa?
Ngaba amakhiwane ayakwenza indle?
Amakhiwane yindlela ebalaseleyo yokufumana ifayibha eyongezelelekileyo ekutyeni kwakho ukukhuthaza ukuhamba kwamathumbu rhoqo. Amakhiwane omisiweyo, ngakumbi, anokubonelela ngedosi egxininisiweyo yefiber.
Ungawatya amakhiwane ekrwada?
Eyona ndlela yokuwonwabela amakhiwane kukrwada, nolusu kunye nembewu yomelele. Ungawasusa amaxolo kwaye ukhuphe imbewu, ukuba uyathanda, okanye upheke amakhiwane ngokubhaka, ukuqhola okanye ukuyosiwa. Kodwa, eyona ndlela ikhawulezayo nelula yokonwabela la matye anqabileyo kukususa isiqu kunye nokuluma kanye kwikhiwane elikrwada.
Ngaba kukho iintshulube emakhiwaneni?
Ke ewe, kukho ngokuqinisekileyo iincukuthu ezifileyo kumakhiwane. Kodwa ikhiwane ligaya oonomeva abafileyo njengoko livuthwa - uthuthu eluthuthwini, uthuli eluthulini, umkhiwane ukuya kwikhiwane, ufumana umbono - ke ungakhathazeki, loo nto imbi kumbindi wekhiwane YImbewu yayo nje.
Kutheni le nto amakhiwane engena vegan?
Iivegans, kangangoko kunokwenzeka, kufuneka zikuphephe ukutya naziphi na izilwanyana okanye iimveliso zezilwanyana. Indlela ezinye iintlobo zamakhiwane zivuzelwa ngayo imbewu ithetha ukuba zonke iziqhamo ezityiwayo zolunye uhlobo lomkhiwane luqulathe ubuncinci unomeva omnye ofileyo – ngoko ngokutya ikhiwane, utya isinambuzane esifileyo. Ukuza kuthi ga ngoku, hayi i-vegan.
Ngaba izinja zingawadla amakhiwane?
Ewe, izinja zinokutya amakhiwane amatsha ngobungcathu. Xa isetyenziswe ngamanani amancinci, amakhiwane anokuba neenzuzo zempilo kwi-pooch yakho. Zingumthombo omkhulu we-fiber yokutya, i-potassium, kunye ne-calcium - izondlo eziyimfuneko zokukhuthaza amathambo aqinileyo, uxinzelelo lwegazi olulungileyo, kunye nenkqubo yokugaya ephilileyo.
Ngaba amakhiwane achasene nokudumba?
Ukudibanisa amakhiwane ekutyeni kunye nokutya okuncinci kuyindlela elula kwaye emnandi yokunyusa i-fiber, i-potassium, i-magnesium, i-calcium, kunye nentsimbi, kodwa yintoni abaninzi abangayiqondiyo kukuba ukutya amakhiwane kuyindlela enhle yokunciphisa ukuvuvukala kunye nesifo esisezantsi. imingcipheko.
Mangaphi amakhiwane ekufanele ndiwatye?
Nangona kunjalo, ukumodareyitha ngundoqo njengoko amakhiwane omisiwe aneekhalori eziphezulu. Kucetyiswa ukunciphisa ubungakanani besahlulo malunga namakhiwane angama-2-3 ngosuku. Ngaphezu koko, amakhiwane omisiweyo asebenza njengeshwamshwam elisempilweni ukuze utyebe.
Yintoni ekhethekileyo ngamakhiwane?
Ziyimithombo ebalaseleyo ye-prebiotics, ephucula impilo yonke yamathumbu. Amakhiwane ngumthombo olungileyo we-calcium kunye ne-potassium. Ezi zimbiwa zinokusebenzisana ukuze kuphuculwe ukuxinana kwamathambo, nto leyo enokuthintela iimeko ezifana ne-osteoporosis.
Yini na ukuba amakhiwane abonakale engento?
Ukunkcenkceshela kakhulu ngelixa isiqhamo siphezu komthi kunokukhokelela ekuqhekekeni kunye nokungacacanga. Ndibone abafana bekhalazela ihlobo elidlulileyo malunga neemvula zamva ezinegalelo kwisityalo esingenamsebenzi. Ngexesha lasehlotyeni andizange ndinike amanzi ongezelelweyo (okanye nje kancinci) emthini ngelixa ubambe amakhiwane.
Kutheni amakhiwane engcamla njengothuli?
Amakhiwane athambile njengeziqhamo ezivuthiweyo, kodwa awanancindi, kwaye akanawo ubukhrimu obugudileyo beziqhamo ezifana nesitaphal. Inyama yekhiwane elivuthiweyo yipulpy, ijeli, kodwa iphinde ibenenkozo ephuma kwimbewu, kwaye imicu yefloret yongeza umtya oxineneyo.
Uwadla njani amakhiwane akrwada?
Incasa kakuhle xa ityiwa kanye emthini, zisafudumele elangeni. Ikhiwane lonke liyatyiwa, ukusuka kwesikhumba esincinci ukuya kwinyama ebomvu okanye emfusa kunye nembewu encinci, kodwa inokucocwa ukuba uyafuna. Sika isiqu rhoqo. Hlamba amakhiwane uze womise ngobunono ukuze uphake ngokupheleleyo.
Yini na ukuba ungawadli amakhiwane?
Amakhiwane anokubangela ukuphazamiseka kokutya okanye isifo sohudo ngenxa yeziphumo zabo zokuchasa. Zisenokuphazamisana nezinto ezinciphisa igazi, yaye abanye abantu basenokungadibani nazo.
Ngaba amakhiwane ayatyeba?
Amakhiwane asezantsi ngokweekhalori kwaye aphezulu kwifiber, ebenza bazaliseke kakhulu. Ukudibanisa ukutya okunefayibha ephezulu njengamakhiwane kwisondlo esilungeleleneyo kunokukunceda uhlale ugcwele phakathi kokutya kwaye ugweme ukutya kakhulu, okunokukhuthaza ukwehla kobunzima.
Ngaba amakhiwane ayakuhluthisa?
Njengoko kukhankanyiwe ngaphambili, nakuphi na ukutya okune-carbohydrates umzimba wakho ongenayo okanye awukwazi ukugaywa phantsi (njengefayibha, nganye kwezi zinto ziqulethe) ibangela igesi, utsho uDkt. Lee.
Ngaba kufuneka uwafake efrijini amakhiwane?
Amakhiwane amatsha avuthiweyo kufuneka afakwe efrijini. Kuba zigruzuka lula, zama ukuzifaka kwisitya esingenzulwanga, esifakwe iitawuli zephepha. Gubungela isitya ngeplastiki kwaye amakhiwane aya kuba kuhle iintsuku ezimbini okanye ezintathu.
Ulibona njani ukuba ikhiwane livuthiwe?
Amakhiwane avuthiweyo athambile kwaye ane-squishy, njengebhaluni yamanzi engaphelelanga. Cofa ikhiwane lakho ukuvavanya ukuvuthwa kwalo-ngaba unokugqobhoza ngokulula ulusu? Ukuba ewe, ikhiwane lakho livuthiwe. Ukuba ulusu alunikeli phantsi kweminwe yakho, ikhiwane lakho alikavuthwa ncam.
Uwadla ngantoni amakhiwane?
Amakhiwane anokuba mnandi okanye abe mnandi. Bathanda ubusi, okanye i-caramel, okanye i-sinamoni kunye noshukela. Bayayixabisa ityuwa encinci kunye / okanye ipepile, kwaye bakhanye ngokuqinisekileyo kwinkampani yobisi olukhuliswe njenge-cream emuncu, i-crème fraîche, i-yoghurt, i-labneh, okanye i-quark - kunye nazo zonke iintlobo zeetshizi ezithambileyo okanye ezinzima ezindala.
Ngaba utya oonomeva abafileyo xa usitya amakhiwane?
Nangona kunjalo, awutyi nangayiphi na indlela unomeva ophilayo. Laa nomeva exoskeleton isoloko yophulwa phambi kokuba silume ibe amakhiwane. Amakhiwane avelisa i-enzyme ekhethekileyo ebizwa ngokuba yi-ficin, eqhekeza umzimba wesinambuzane ize iwuguqule ube yiproteni efunxwa sisityalo.
Ngaba amakhiwane aqala ngoonomeva ngaphakathi?
Ngethamsanqa kuthi, imazi yekhiwane ivelisa i-enzayim ecola lo unomeva ngokupheleleyo. Amasuntswana ashwabeneyo yimbewu, hayi iindawo zoonomeva.
Sidla amakhiwane, yindoda, nokuba yimazi?
Iimveku eziziimazi ziwashiya apho azalelwe khona, enomungu, ukuze ziye kufuna ikhiwane elitsha lokuzalela. Kwaye umjikelo uyaqhubeka. Asiwadli amakhiwane ayindoda. Sifumana “isiqhamo” somkhiwane (ngokweentyatyambo) xa imazi yamakhiwane inomeva, ethwele umungu, ingena ngempazamo.
Ingaba amakhiwane alungele ukuqhinwa?
Ezi zinokukunika izibonelelo ezininzi zempilo ngokunjalo. Amakhiwane omisiweyo aliyeza elimangalisayo lokuqunjelwa elinokukunika iziphumo ezibonakalayo kusetyenziso olumbalwa kuphela. Amakhiwane omisiweyo alayishwa ngefiber enokunceda kwintshukumo egudileyo yamathumbu. Ezi zikwatyebile kwivithamin B6 enokuthi ngokungathanga ngqo ikwenze kube lula ukwetyisa.
Ngaba incindi emhlophe yamakhiwane inetyhefu?
Umkhiwane uvelisa incindi emhlophe. Le ncindi ineekhompawundi eziphilayo ezaziwa ngokuba yi-psoralen kunye ne-bergapten. Xa ezi khompawundi zidibana nelanga, okanye zityiswe ngabantwana okanye izilwanyana zasekhaya, zinokubonakala ziyingozi. Ukuba kutyiwe, kuqhelekile ukuba abantwana kunye nezilwanyana zasekhaya baphuhlise imiba yesisu.
Ngaba amakhiwane anokunceda isifo samathambo?
Ngaphezu koko, i-lupeol, i-triterpene yokutya efumaneka kumnquma kunye nesiqhamo somkhiwane, ibonise i-anti-inflammatory, anti-arthritic, anti-mutagenic kunye ne-anti-malarial activity.
Ngaba abantu abaneswekile bangawatya amakhiwane?
Ukuba unesifo seswekile kwaye ufuna ukonwabela iziqhamo ezomisiweyo, njengeCalifornia Dried Figs, unako ngokupheleleyo! Esinye sezizathu eziphambili ezinikwe abantu abanesifo seswekile bangawatyi amakhiwane omisiweyo sisiqulatho seswekile. Kwaye, ukuba sijonge kuphela kwisiqulatho seswekile xa siqwalasela ukhetho lwethu lokutya, oko kunokuba yinyani.
Ngaba amakhiwane abangela urhudo?
Ekubeni amakhiwane anomxholo ophezulu wefayibha, ukutya amakhiwane amaninzi kakhulu-ngakumbi amakhiwane omisiweyo-kunokubangela isifo sohudo.
Ngaba amakhiwane kukutya okugqwesileyo?
Amakhiwane abonakaliswe ngokugqithisileyo namhlanje kuba, xa lilonke, ixabiso lazo lesondlo liyancomeka kakhulu. Zinezona zimbiwa ziphezulu kunye nomxholo wefayibha kuzo zonke iziqhamo eziqhelekileyo, amandongomane, okanye imifuno. Ukukhonza amakhiwane (okutsha okanye omisiweyo) kunika i-6% yexabiso lemihla ngemihla ye-calcium kunye nentsimbi, kunye ne-7% ye-Daily Value ye-potassium.
Liliphi ixesha elifanelekileyo lokutya amakhiwane?
Amakhiwane omisiweyo okanye iAnjeer ngumthombo omkhulu wepotassium, calcium, iron, magnesium, antioxidants, fibers, polyphenols kwakunye nezinye izakha mzimba ezibalulekileyo. Elona xesha lilungileyo lokutya esi siqhamo somileyo sinesondlo kuya kuba kusasa.
Mangaphi amakhiwane endingawatya ngemini?
Xa kufikwa kwisiqhamo esikrwada, ungafumana lula amakhiwane angama-2-3 ngosuku. Ukuba unamakhiwane omisiweyo, namathela kumakhiwane ama-3 kwaye ungabi nawo ngaphandle kokumanzisa ubusuku bonke. Umzimba wethu unokufunxa izondlo kwaye wetyise ezinye iziqhamo ezomisiweyo kunye namandongomane ngendlela engcono xa zimanziswe kakuhle.
Ingaba amakhiwane aneswekile eninzi?
Amakhiwane zezona ziqhamo zixineneyo ngeswekile esizifumeneyo, malunga neegram ezisi-8 zeswekile kwikhiwane nje elinye eliphakathi. Ukugalelwa kwamakhiwane kudla ngokufikelela kwiziqhamo ezine ezishwabeneyo – nto leyo ethetha ukuba utya iigram ezingama-32 zeswekile xa usitya.
