I-nectarines ingenye yezithako zami zokupheka ijusi nezithandwa ze-smoothie ezithandekayo kanye namathani omsoco.
Ngaphambi kokuba ngihlanganyele iresiphi yami engiyithandayo, ake sibuke kafushane umlando othile othakazelisayo nezinzuzo ezimangalisayo!
Umlando Omncane
I-nectarine yabelana nge-genus Prunus ngezithelo ezifana ne-apricot, i-peach, iplamu nama-cherry, kanye nama-alimondi.
Amaphutha amaningi i-nectarine njenge-hybrid ye-peach ne-plum, kodwa eqinisweni, ikhula ngokwemvelo emthini we-peach njengo 'ukufuduka kwezakhi zofuzo!' Izihlahla ze-nectarine zenziwe ngokumane zihlwanyele imbewu yazo.
Kucatshangwa ukuthi i-nectarine ivela e-China, lapho kukhulunywa khona izinkulungwane zeminyaka. Yandluliselwa ePersia, noma namuhla i-Iran lapho iqala khona ukubhalwa cishe ngo-300 BC, noMbuso WaseRoma eduze komgwaqo uSilk. Ekuqaleni kwekhulu lokuqala uPliny Omdala, isazi semvelo kanye nefilosofi yemvelo, wakhuluma nge-nectarine emibhalweni yakhe.
I-nectarine yasungulwa eMexico ekhulwini le-15 leminyaka ngabadobi baseSpain, lapho kukhula khona. Yayiboniswa futhi yavezwa emidwebo eYurophu ngekhulu le-16 leminyaka kanti ngawo-1630 yayiye eya eBritain.
Ngasekuqaleni kwawo-1700 ama-nectarine ayekhula eVirginia. Ngo-1768 bakhulunywa kwiGazethi yaseNew York njengoba bekhula eLong Island, eNew York. Zasungulwa kahle eCalifornia isikhathi eside ngaphambi kwema-1900 lapho namuhla ama-95% ama-nectarine ase-US akhule.
Izinzuzo Zokudla Okumangalisayo
Ama-nectarines aphansi ema-calories, aphezulu ngamandla, akanawo ama-cholesterol futhi anikeze umthombo ocebile we-fiber.
Banikeza amavithamini amaningi namaminerali kanye nama-phytonutrients.
Amavithamini athile ama-nectarine ahlanganisa A, E, C no-K, kanye nama-B-complex complexes. Banikela ngemithi yamaminerali ithusi, i-potassium, i-phosphorus, i-calcium, i-iron, i-manganese, i-magnesium ne-zinc, futhi inikeze nomthamo onempilo wamaprotheni.
I-beta carotene, i-crypto-xanthin, i-zeaxanthin ne-lutein yenza njenge-antioxidants enamandla, njengamavithamini A, C no-E. Lawo wonke asiza ekuqotheni ama-radicals mahhala emizimbeni yethu nokulibazisa inqubo yokuguga, nokunciphisa amathuba okuthuthukisa ezinye umdlavuza ezifana nomdlavuza womlomo nomaphaphu.
Lezi zinhlayiya zinciphisa ukuvuvukala futhi zisivikele ekuguleni nasezifo. I-Zeaxanthin neLutein zivikela amehlo ethu emonakalweni yelanga futhi zinganciphisa ingozi ye-macular degeneration.
I-nectarines iqukethe umthamo onempilo wamavithamini ama-B anzima okusiza ekuthuthukiseni imemori nokuhlushwa, ukusiza ekwenzeni ukugaya ukudla, ukuthuthukisa amandla, ukuthuthukisa uhlelo lwethu lwezinzwa, ukugcina izinwele ezinempilo, isikhumba nezipikili, nokuqinisekisa ukukhulelwa okuphephile.
Ngakho-ke ngesikhathi esilandelayo lapho ujusi noma wenza i-smoothie, cabanga kufaka phakathi nectarine emangalisayo, hhayi kuphela ukunambitheka kwayo okumnandi, kodwa futhi yonke imfuyo kufanele banikele!
Okuzokwenza
- Ama-Nectarines
- 2
- Izaqathe
- 3-4 amaqabunga ohlaza okuthandayo okufana nawo
- Kale ,
- Isipinashi noma intandokazi yami,
- Wheatgrass
- 1-2 isipuni sembewu oyikhonzile noma amantongomane anjenge
- Ithanga ,
- I-Walnut ,
- Sesame noma
- I-almond
- Ukuze i-smoothie emangalisayo yengeze izindebe zobisi ezifana no-1-2
- Oat ,
- Ilayisi ,
- I-almond noma ubisi
Indlela Yokwenza
- Ngifaka imifino embalwa kuwo wonke ama-juices ami nama-smoothies, ngoba ayamangalisa kahle! I-Wheatgrass iyilwane engiyithandayo ngoba licebile kakhulu kunomsoco.
- Qaphela ukuthi azikho izithako ezongeziwe ngisho kule recipe ye-smoothie. Lokhu kungenxa yokuthi iresiphi iyinambitheka ngaphandle kokushukela okweziwe, futhi ngenxa yokuthi ngikhathazekile ngokudlulela ngokweqile kokudla ushukela odokotela abaningi abakholelwa manje kuyisici esikhulu sokukhuluphala kunanoma iyiphi enye! Ukuze uthole imininingwane, chofoza lapha .