Iyogathi ibisoloko iqwalaselwa umncedi kwimpilo yethu. Iimpawu zayo zezondlo ziye zaxabiswa kwaye zidliwa ziinkcubeko ezahlukeneyo kwihlabathi jikelele. Bayaxatyiswa umthombo omkhulu weprotheyini, iivithamini, iiminerali kunye neeprobiotics, kunye ne-flavour enokuthi idibaniswe kunye neencasa ezahlukeneyo. Qaphela oku kutya kubalaseleyo kuba kusenokusetyenziswa nasekhitshini lethu njenge-condiment okanye isosi.
Ngumthombo omkhulu weprobiotics, unamandla kwimpilo yamathumbu.
Iqulethe inzuzo enkulu enkosi kwiprobiotics, ezinye iibhaktheriya eziphilayo eziluncedo ukunceda ukulungelelanisa intlama yamathumbu. Ndiyabulela kule bhaktheriya, isistim somzimba sokuzivikela sigcinwa, ukugaya kuphuculwe, kunceda ukuphepha iingxaki zokuqhawula kunye nesifo sohudo. Ukusetyenziswa kwayo rhoqo kunceda ukuphelisa ukucaphuka kwamathumbu kwaye iphucula ukufunxa izondlo.
Iqulethe ixabiso elikhulu lezondlo
- Iprotein, ukulungiswa kweeseli kunye nokukhula kwemisipha.
- Iivithamini B eziyinkimbinkimbi, icandelo elibalulekileyo kwimetabolism kunye nokuveliswa kwamandla.
- Calcio, into ebalulekileyo ekukhuleni kwamathambo kunye nokukhuselwa ekuqaliseni kwe-osteoporosis.
- I-phosphorus kunye ne-magnesium: kubalulekile ekusebenzeni kweselula kunye nempilo yentliziyo.
Iinzuzo zeyogathi kumzimba wethu
1. Umncedi omkhulu kwimpilo yentliziyo
I qulethe amafutha enempilo kunye probiotics ezinceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol ye-LDL (i-cholesterol embi) ngokunceda ukunyusa i-HDL i-cholesterol (i-cholesterol enhle). Ukongezelela, kunceda ukunciphisa ukuvuvukala kunye nomngcipheko wezifo zenhliziyo.
2. Umlawuli weswekile yegazi
Kukutya okufanelekileyo abantu abanesifo seswekile okanye ukunganyangeki kwe-insulin. Iiprobiotics kunye neeprotheyini ezikuyo ziyanceda ukunciphisa iswekile spikes egazini emva kokutya.
3. Yomeleza amajoni omzimba
Kuyinyani ehlala ixhaswa, inikwe umxholo wayo ophezulu weprobiotic, ukuba Bakhuthaza ukuveliswa kweeseli ezikhusela umzimba. Iqulethe unikezelo lweevithamini, ezifana ne-B12 kunye ne-zinc, ukugcina umzimba womelele ngokuchasene nezifo kunye nezifo.
4. Iluncedo kwimpilo yamathambo
I qulethe umthombo omkhulu we-calcium, iminerali ebalulekileyo ekuphuhliseni nasekugcinweni kwamathambo, ngakumbi amazinyo. Ukongeza, ithwala ezinye izondlo ezifana i-phosphorus kunye ne-vitamin D, kubalulekile ukuba i-calcium ifunxe kakuhle.
5. Lawula ubunzima bomzimba wakho
Umthombo wayo omkhulu weprotheyini inceda ukwandisa imvakalelo yokuhlutha, enceda ukulawula ubunzima. Ukubandakanya iyogathi kwisidlo sakho yeyona nto ibalaseleyo kwimpilo yakho kwaye inceda ukunciphisa usetyenziso lweekhalori ezigqithisileyo.
Zeziphi iindlela zokupheka esinokuzisebenzisa iyogathi?
Singayisebenzisa njengokhetho olusempilweni imini yonke, makhe sibone ukuba singayisebenzisa phi:
Ngexesha lesidlo sakusasa, ukuba yindlela enempilo yokuqalisa usuku, ehamba neziqhamo ezitsha. Njengesmoothies, ukuxuba kunye neziqhamo ezifana nemango, ibhanana okanye amaqunube. Kwisitya kunye ne-yogurt kunye nembewu, kubandakanywa amantongomane okanye i-chia.
Frozen yogurt Smoothie ene Pineapple kunye neMelon
Ukushukuma okubandayo kakhulu kweyogathi okanye i-smoothie, ilungile kwimizuzu eyi-1, imnandi, isempilweni, ichame, ityebile kwifayibha kwaye ineekhalori eziphantsi
Umkhiwane kunye ne-apile smoothie
Ngencasa emnandi kunye nokuthungwa okukhulu. Lo ngulo mkhiwane kunye ne-apile smoothie elungiselelwe kwimizuzu embalwa kwi-Thermomix.
Bhanana omiswe ngumkhenkce, i-chia kunye ne-raspberry smoothie
Umkhenkce owomileyo weBhanana Chia Raspberry Smoothie sisinongo esimnandi nesihlaziyayo. Ilula kakhulu kangangokuba nabantwana bakho banokuyilungiselela.
Kwiisosi kunye neengubo. Unokwenza i-yogurt yokugqoka, kunye nemon, ioli yeoli okanye imifuno emitsha, ukongezwa okukhulu kwiisaladi. Yenza i-Tzatziki, isosi yamaGrike eyenziwe ngeyogathi, ikhukhamba egayiweyo, ikonofile kunye ne-mint, ukuhamba nenyama kunye nesonka sepita. Okanye wenze i-yoghurt mayonnaise, eyenziwe ngemostade kunye nemon.
I-Tzatziki, i-Greek Cucumber Yogurt Sauce
Isosi yeTzatziki, isiGrike esiqhelekileyo, esenziwe nge yogurt yamaGrike kunye nekhukhamba. Kumnandi kwezona ntsuku zishushu zokuhamba kunye nokuhlaziya izitya ezinje ngeesaladi, inyama okanye intlanzi kunye nokudipha nesonka okanye imifuno.
I-tuna kunye ne-cheese quesadilla kunye ne-avocado kunye ne-yogurt sauce
Eminye i-quesadillas yahlukile kwitshizi yeklasikhi: ityhuna eswiti kunye ne-quesadillas zeshizi ngetumato, iguacamole kunye nesosi yeyogathi.
I-Eggplant eyosiweyo kunye neYogathi yesiGrike kunye neSauce yeTahini
I-eggplant eyosiweyo kunye nesosi yeyogathi yesiGrike, i-tahini sauce. umqali ogqibeleleyo, usempilweni, kulula, kumnandi kwaye kumnandi.
Kwiidesserts, ekubeni ligalelo eliphilileyo kunye neqabane elikhulu lokudala olu hlobo lwezitya. Kwakhona kwiintlama ezifana neekeyiki okanye izonka.
I-Lemon cream kunye ne-Greek yogurt dessert
Ngezithako ezihlanu kuphela siza kwenza iiglasi ezinomtsalane zelamuni kunye neyogathi yamaGrike. I-dessert yoqobo eyuthandwayo lusapho luphela.
Ngaba uyayithanda i-ice cream? Emva koko uyayithanda le recipe ye-ice cream. Isiseko esingenakuphikiswa.
Imelon, Ikalika kunye neYogathi Ukucoca iFrozen Smoothie
Ukucoca okumnandi kwe-ayisikrimu i-smoothie kunye ne-melon, i-lime kunye ne-yogurt, ilungele ukubetha ubushushu ngosuku lwehlobo.
Ukushukuma kweyogathi eqingqiweyo kulungele ukubonisa njenge dessert kwisidlo sangokuhlwa okanye kwisidlo sosapho. Khonza kwiiglasi ezincinci ukunqanda ukongeza iikhalori ezininzi.
Le khekhe yeyogathi ilula njengoko ityebile kwaye intsha. Kwakhona ngeThermomix® iya kuba ilungile kwimizuzu nje embalwa.
Ikhekhe elimnandi kakhulu elinencasa yendalo. Ikhekhe siyilungiselela ngentlama enencasa yeorenji kunye nokuzaliswa kwekhilimu omuncu kunye neyogathi.
Ikhekhe le-yogurt yesiGrike kunye neoli yeoli
Ilungele isidlo sakusasa ngenxa yokulula kwayo, le khekhe ye-yogurt ye-Greek inencasa eninzi yeoli yeoli
Ikhekhe leyogathi kunye neeapilkosi
Ikhekhe leyogathi kunye neeapilkosi, iswekile emnandi onokwabelana ngayo neendwendwe zakho ngeephakeji ezizodwa ezihonjiswe luthando.
I-muffins yeyogathi emnandi ilungele isidlo sakusasa, ukuya esikolweni njengesidlo sasemini okanye i-snack.
Isonka seBrioche ngeyogathi kunye nobusi
Siza kulungiselela i-brioche bread yesonka e-ethe-ethe kunye nefluffy eThermomix, elungele isidlo sakusasa kunye nesidlo esincinci. Ineyogathi kunye nobusi.