Ukucosa imbewu kajongilanga yindlela entle yokulungisa imbewu yokutya okuncinci okanye ukugcinwa kwexesha elide. Imbewu kajongilanga ekrwada inikezela ngeyona ndlela ibalaseleyo yokutya, kodwa imbewu egcadiweyo isesempilweni kakhulu. Banika umzimba i-potassium, i-vitamin E, i-magnesium, iivithamini ze-B, kunye neeminerals ezifana ne-zinc, calcium, iron kunye ne-phosphorus.
Ukugcoba iimbewu zikajongilanga
Zimbini iindlela zokosa i-sunflower imbewu-ityuwa okanye ingatyiswanga.
Amanqaku afanelekileyo- Iingcamango ezi-8 zemifuno yokutya isidlo santlukwano
- Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
- Ukukhulisa kunye nokuvuna oojongilanga
Ityiwa
- Dissolve malunga ne-1/3 indebe yetyuwa kwii-2 iilitha zamanzi.
- Gcoba imbewu ye-sunflower, mhlawumbi i-shelled okanye i-unshelled, ubusuku bonke emanzini anetyuwa.
- Ukuba awunabo ubusuku obugcweleyo, unga Bilisa imbewu emanzini anetyiwa kangangeyure ezimbalwa endaweni yokuzifaka.
- Ukucwilisa i-oven yakho iye kuma-300 degrees Fahrenheit.
- Yicofe imbewu kusasa, kwaye uyomise ngokumphulula itawuli yesitya okanye uyiyeke ihlale kwitawuli zamaphepha ezifunxa.
- Yandisa imbewu kajongilanga ngokulinganayo kwiphepha lokubhaka. Ungayinxiba emazantsi ephepha ngefoyile ye-aluminium okanye iphepha lesikhumba, kodwa akuyomfuneko.
- Yosa imbewu kangangesithuba semizuzu engama-30 ukuya kwengama-40, ukuyeka ukuya phakathi ukujika ubanyikimise ngepani ukuze bapheke ngakumbi.
- Xa imbewu igqityiwe, mabahlale kude kube kupholile. I-Shell kubo ukuba awenzanga njalo ngaphambi kokugcoba.
- Gcina imbewu egcadiweyo kwisitya sokungena ngaphakathi.
Akuqinisekiswanga
- Ukucwilisa i-oven yakho iye kuma-300 degrees Fahrenheit.
- Beka imbewu efihliweyo okanye engafakwanga ngokulinganayo kwiphepha lokubhaka, kunye okanye ngaphandle kwefoyile yealuminium okanye iphepha lesikhumba ngaphantsi.
- Roast imbewu kangangesithuba semizuzu engama-30 ukuya kwengama-40, ukuyeka ukuya phakathi ukujika ipani kunye nokujija imbewu yokupheka. Imbewu kufuneka ibe ngumbala ocacileyo wegolide omnyama xa zenziwe, kwaye zona inokuba neentanda ezincinci kuzo .
- Susa imbewu kwi-oven, kwaye bayeke bahlale baze bapholile. I-Shell kubo ukuba khange ukwenze oko ngaphambili.
- Gcina imbewu egcadiweyo kwisitya sokungena ngaphakathi.
- Ukuba uyathanda, tshiza ityuwa kwezi mbewu ngaphambi kokuba uziphake kwaye uzitye.
Umahluko
- Ngaphambi okanye emva kokugcoba imbewu ye-sunflower, gxotha kwi-1 ithisipuni yebhotela ecibilikiweyo kwikomityi nganye yeembewu. Incasa iya kongeza ubutyebi kunye nomzimba.
- Nciphisa imbewu nge powder, i-cayenne pepper, i-pepper emnyama, i-red pepper, okanye umxube wazo zonke ukongeza i-spice kwimbewu ebisiweyo.
- Hlanganisa imbewu ye-shelled kunye nexabiso elincinci okanye ioli okanye ibhotela ecibilikiweyo kunye ne-sinamoni-ishukela, i-nutmeg, okanye i-ginger.
- Yongeza iitispuni ezimbalwa zetaco yokwenza isinongo kwiimbewu ezingafakwanga ngaphambi kokuba uzigcobe.
Sebenzisa iimbewu zikajongilanga ezigcadiweyo
Zininzi iindlela zokukhonza kunye nokonwabela imbewu yakho kajongilanga ebisiweyo.
- Nciphisa imbewu kwisiqwenga sesonka esisasazeka ngebhotela ye-peanut okanye kwi-sandwich ye-peanut-butterfly kunye ne-jelly ye-crunch eyongeziweyo kunye ne-saltiness encinci.
- Yongeza imbewu phezulu kwayo nayiphi na isaladi. Imbewu isebenza kakuhle nakwisaladi eswiti, enje nge cottage cheese enamajikijolo kunye nobusi.
- Xa i-pasta, i-stir-fries, okanye i-casseroles ziphekwe ngokupheleleyo kwaye zilungele ukukhonza, zihombise ngembewu ye-sunflower eyosiweyo.
- Bambathise ngetshokholethi okanye uwaxube ngetshokholethi ethambileyo kunye nekhokhonathi yonyango.
- Yongeza kwi trail mix okanye igranola.
- Zama ukubhaka kwisonka, ii-rolls, okanye ii-biscuits.
- Bakhonze ngeziqhamo ezomileyo.
- Yongeza imbewu kwi-oatmeal ephekiweyo, iCream yengqolowa, irayisi eshushu eshushu, okanye enye ingqolowa eshushu yesidlo sakusasa.
- Zityeni ziphume esandleni! Imbewu kajongilanga ilungile ekutyeni. Nangona kunjalo, ziphezulu kwiikhalori, ke sukuhamba ngaphezulu. Baphathe ngendlela oza kwenza ngayo amantongomane, kwaye wonwabe nje ngesandla esincinci ngexesha elinye.
