Dzungu akhoza kuperekedwa mosiyanasiyana, monga lattes, soups, mikate, ayisikilimu, muffins, makeke. Ngakhale kuti zakudya zambiri zomwe zimatchulidwa nthawi zambiri zimakhala ndi zokometsera za dzungu, masambawa mu mawonekedwe ake achilengedwe amapereka ubwino wambiri wathanzi. Malingana ndi USDA, kapu imodzi ya dzungu yophika, youma, yopanda mchere imakhala ndi ma calories 49 ndi 17 magalamu a mafuta. Voliyumu yomweyi ili ndi mavitamini A, C ndi E ambiri, omwe maso anu ndi chitetezo cha mthupi chidzakuthokozani. Chipatso chamoyochi chidzakupatsanso calcium, potaziyamu, ndi chakudya chatsiku ndi tsiku cha fiber, pokhala ndi zopatsa mphamvu zochepa. Gawani dzungu mu magawo awiri kapena anayi, malingana ndi kukula kwa dzungu, chotsani ulusi wamkati ndi njere ndi supuni (sungani mbewu!). Kuphika mu uvuni kwa mphindi 2 pa 4 ° C. Zidutswa za dzungu zikazirala, chotsani khungu ndikutaya. Dzungu lotsala likhoza kutsukidwa mu pulogalamu ya chakudya kapena blender. Kuwonjezera madzi kumachepetsa puree ngati youma kwambiri. Komabe, dzungu zamkati si mbali yokhayo yodyedwa. Mbewu za dzungu zimathanso kudyedwa zosaphika kapena zokazinga. Gwiritsani ntchito njere monga chotupitsa chophikira ndi magawo a dzungu kapena puree. Mbeu za dzungu ndi gwero labwino kwambiri la mapuloteni opangidwa ndi zomera, omega-45 mafuta, magnesium ndi zinc. Zinc ndi yofunika kwambiri pa thanzi la chitetezo chamthupi, maso ndi machiritso a mabala. Mbewu zogulidwa m'sitolo nthawi zambiri zimawotcha ndi kuthiridwa mchere ndipo zimakhala ndi sodium ndi mafuta ambiri. Chifukwa chake, kuphika kunyumba kapena kugwiritsa ntchito yaiwisi ndiyo njira yabwino kwambiri.
2022-11-11