Amabele, inkukhu nemifino yemifino

Ukulungiselela ingane yakho iphalishi ekhaya kulula, akubizi futhi kulula kakhulu. Namuhla sikukhombisa ukuthi ungalungisa kanjani unyaluthi ophelele kakhulu, iphalishi lenkukhu nemifino.

Ukusuka Izinyanga eziyi-6-8 ubudala ungangenisa amabele ephalishini. Lokhu okusanhlamvu kusivumela ukuba sibe nokudla okuhlukahlukene kakhulu futhi okuphelele ngenxa yezakhamzimba zayo.

Amabele, anothe ngovithamini weqembu B, i-potassium, i-phosphorus nensimbi Kugqame umnikelo walo omkhulu ku i-magnesio, amaminerali okumele abekhona kakhulu kukho konke ukuphila ngoba abamba iqhaza kwi ukulungiswa kwe-calcium emathanjeni.

Izinhlamvu zamabele zimncane kakhulu. Ngakho-ke ukuyipheka kungcono ukungasebenzisi ubhasikidi, ngoba bayahluza emigodini yayo. Ngemuva kokuhlolwa okuningana, into enhle kakhulu ongayenza ukukwenza njengokungathi kunjalo irayisi elishubile e-varoma. Yini esivumela pheka ama-servings amaningana ngasikhathi sinye, hhayi eyengane yethu kuphela, kodwa futhi nokwenza izindlela zokupheka ezimnandi kithi.

Lapho ingane yakho ikhula futhi iqala ukudla ngeminwe yayo, ungamlungiselela unyaluthi ophekiwe. Kuhle ukufaka izingcwecwe emlonyeni futhi kuthambile, kuthambile, kunokuqukethwe kwe-fiber ephezulu futhi ayiqukethe i-gluten.

Amabele, inkukhu nemifino yemifino

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Iphalishi eliphelele ukuze ingane yethu ikhule iphilile futhi igcwele impilo.

• UMayra Fernandez Joglar

• Uhlobo lweresiphi: okhilimu
• Amakholori: 220
• Izinkonzo: 1

• Isikhathi Ukupheka: 22M
• Isikhathi esiphelele: 22M

Izithako

• [b] -Ngamabele ashubile: [/ b]
• 20 g amabele
• I-50 g yamanzi
• [b] -Okusele: [/ b]
• 50 g zucchini
• 50 g isanqante
• 40 g inkukhu
• 1 isipuni samafutha omnqumo

Ukulungiselela

1. Sifaka amabele eflanera encane. Sifaka ama-50 g wamanzi futhi, ngaphandle kokumboza i-flenera, siyibeka ku-varoma. Vala kahle bese ubeka.

2. Sikhuhla isanqante bese sigeza kanye ne-zucchini. Sizisika zombili zibe yizicucu ezi-4 noma ezi-5 bese sizibeka kubhasikidi. Faka iqatha lenkukhu kubhasikidi.

3. Sigcwalisa ingilazi ngamanzi ukumboza izindwani. Sifaka ubhasikidi ngaphakathi kwengilazi. Siyavala bese sibeka isitsha se-varoma ngaphezulu. Siyahlela Imizuzu emi-20, 100º, isivinini 2.

4. Ngemuva kwesikhathi, sigcina amanzi engilazini. Imifino, inkukhu namabele sikufaka engilazini. Sibeka amanzi amancane bese sigaya Imizuzwana eyi-30, isivinini esingu-5. Wehlisa i-puree ngasezinkingeni. Uma kuminyene kakhulu singangeza amanzi amaningi okupheka. Siphula phakathi 1 iminithi, isivinini esiqhubekayo 5-7-9. Kuze kube yilapho uthola iphalishi elihle elinokuthungwa okulungile.

5. Futhi, sehlisa i-puree ngasemaceleni, engeza uwoyela nohlelo Imizuzwana emi-30, isivinini 3.

Imininingwane engaphezulu - Iresiphi eyisisekelo: irayisi elimhlophe e-varoma

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