I-Melon

Ikhabe (lat. Cucumis melo) isitshalo somndeni wamathanga (Cucurbitaceae), uhlobo lohlobo lwekhukhamba (Cucumis). Izwe lomlando wamakhabe yiCentral ne-Asia Minor. Kukhulunywa ngaye okokuqala eBhayibhelini.

I-melon engu-1 (150 g) iqukethe cishe i-50 kcal, u-0.3 fat, ama-carbohydrate ayi-13 g, ushukela ongu-12 g, i-1.4 g fiber, i-1.3 g protein

Ukudla oku-1 nje kwalesi sithelo kunganikeza cishe i-100% yemfuneko yansuku zonke ku-vitamin A, 95% ku-vitamin C, 1% nge-calcium, 2% nge-iron, no-5% ku-vitamin K. Ikhabe nalo liqukethe uvithamini B3 (niacin) , B6 (pyridoxine), B9 (folic acid) namanye amakhemikhali awusizo emzimbeni.

Icebile ngama-antioxidants, kufaka phakathi i-choline, zeaxanthin, ne-beta-carotene. Lezi zinhlanganisela zona zinciphisa ingozi yokuba nezifo ezahlukahlukene.

I-antioxidant zeaxanthin esithelweni ithuthukisa ukuhlunga kwemisebe yelanga eyingozi. Ngakho-ke, idlala indima yokuvikela emehlweni futhi inciphise ukonakala kwe-macular (Maneli Mozaffarieh, 2003). Kukholelwa futhi ukuthi ukudla ibhece (ama-servings amathathu noma ngaphezulu ngosuku) kusiza ukunciphisa ubungozi bokuqhubeka kokuwohloka okuhlobene nobudala okuhlobene nobudala.

Ungumkhiqizo wesizini odume ngokunambitheka kwawo okumnandi nephunga elinothile nezakhiwo zawo ezizuzisayo, namavithamini amaningi aqukethe.

Ikhabe: izinzuzo

1. Uqinisa amasosha omzimba

Kuzuzisa kanjani? Ikhabe livusa amangqamuzana abomvu egazi futhi livuselele amasosha omzimba, anothe ngo-vitamin C onenzuzo futhi anothe nge-potassium futhi avikele nohlelo lwezinhliziyo.

2. Kuvimbela umdlavuza

Iqukethe amanani aphezulu we-beta-carotene no-vitamin C, alwa ngempumelelo nomdlavuza futhi anciphise ama-radicals wamahhala emzimbeni.

3. Isiza ukulwa nokucindezeleka

Umbungu usiza ukulinganisa ukushaya kwenhliziyo, okwandisa ukunikezwa komoya-mpilo ebuchosheni, kuvumele isimiso sezinzwa ukuthi sikhululeke.

4. Kuvikela impilo yamaphaphu

Ukubhema kubangela ukwehla kwezinga likavithamini A emzimbeni. Ikhabe libuyisa ubuningi balo futhi linamandla okunciphisa ukulimala kwamaphaphu. Ngaphandle kwalokho, iphunga layo liqeda iphunga elibi legwayi.

5. Ukhulula ukuqwasha

Ikhabe liqukethe izithako ezithoba izinzwa futhi zinciphise ukukhathazeka.

6. Isithako esifanele sokudla

Lo mkhiqizo unama-calories amaningi futhi uqukethe i-fiber eyenza kube lula ukwehlisa isisindo. Ingacindezela indlala ngokwemvelo futhi isikhathi eside. Futhi akubangeli ukuqunjelwa ngokuthatha indawo eningi kakhulu yesisu njengokunye ukudla okuqukethe i-fiber eningi kakhulu.

7. Ilungele impilo yamathumbu

Ukusetshenziswa njalo kwekhabe kungasiza ekugcineni impilo yamathumbu. Imbewu ingasiza ekuqedeni izibungu zamathumbu. Kuyasiza futhi ngesikhathi sokukhulelwa ngenxa yokuqukethwe kukavithamini C, beta-carotene.

Izingozi zokudla ibhece

Ngokuvamile, ukusetshenziswa kwamakhabe akuhlotshaniswa nezingozi zezempilo kubantu abaningi. Kodwa-ke, ngokusho kweCenters for Disease Control and Prevention, amakhabe axhunyaniswe nokuqubuka kokudla eminyakeni eyi-10-15 edlule. Iningi lalawa macala abangelwa ukutheleleka kwamagciwane okubangelwa i-salmonella noma i-E. Coli.

Kubikwe ukufa kwabantu abaningana be-listeriosis. Kokunye ukuhlaziywa okwashicilelwa ephephabhukwini i-Epidemiology and Infection ngo-2006, abacwaningi bathola ukuqubuka okuhlobene namakhabe okungama-25 phakathi kuka-1973 no-2003. Ukuqubuka kwezifo kuthinte abantu abangaphezu kuka-1,600 XNUMX. Kodwa-ke, abacwaningi bakholelwa ukuthi inani lamacala lalibaluleke kakhulu ngoba akuzona zonke izisulu ezazifuna usizo lwezokwelapha.

Ukutheleleka emathunjini kanye nobuthi

Ukuqhamuka okufanayo kokutheleleka kwamathumbu lapho kudliwa ibhece kungahle kuhlotshaniswe neqiniso lokuthi isithelo, ngesikhathi sokukhula nokuvuthwa, sihlangana ngqo nomhlabathi, lapho amagciwane angangena kuwo kanye nomhlabathi, amanzi, noma izilwane. Ngaphezu kwalokho, amakhabe nezinhlayiya zinoqweqwe oluqinile noluminyene ngokwanele lapho amagciwane engahlala khona.

Amagciwane nawo angangena kumakhabe uma esikwa ngommese lapho ehlangana nendwangu yezithelo. Uma uqhubeka nokusebenzisa ummese ofanayo, khona-ke amabhaktheriya aqhamuka koqweqwe angena ku-pulp yezithelo. Ubuthi bokudla akuyona ukuphela kwengozi lapho kudliwa ikhabe. Abanye abantu bayalwa nempova e-ragweed. Lapho bedla ikhabe, laba bantu bangaba nesifo somlomo somlomo, esiziveza ngomphimbo obuhlungu, izindebe ezilumayo, nokuvuvukala kolimi, ulwelwesi lomlomo nolomphimbo.

Lokhu kusabela kwenzeka lapho amasosha omzimba eqaphela ukufana kwama-ragweed pollen allergen namaprotheni wekhabe. Ngaphezu kwamakhabe nemithambo, abantu abaphikisana nempova ye-ragweed bangazwela ku-kiwi, ubhanana, ukhukhamba, ne-zucchini).

Okuqukethwe kwama-calories

Amagremu ayi-100 ekhabe le-cantaloupe aqukethe ama-calories angama-34 kuphela. Kunama-calories angama-36 kumagremu ayi-100 e-cantaloupe.

Amakhabe: izinhlobo ezinhle kakhulu

Ngamakhabe akhulayo, abantu bakhetha indawo ekhanyiswe kahle yilanga, evikelwe emimoyeni ebandayo. Izinhlobo ezidume kakhulu yilezi:

• Usizo
• Dido
• Igolide laseCaribbean
• Umlimi ohlangene
• I-Caramel
• UPiel de Sapo
• Kuboshwe
• UMnu Yakup
• I-Torpedo

Ukusetshenziswa kwekhabe ekuphekeni

Kuvame ukusetshenziswa njengomkhiqizo ozimele wedwa. Izithelo zivame ukunikezwa phakathi kokudla. Ikhabe lomisiwe futhi liqhwa. Benza ukulondolozwa, ujamu, ama-marmalade.

Ihlanjululwa kaningi futhi isetshenziswe ngendlela yamajusi, ama-cocktails, no-ayisikhilimu. Emazweni aseMedithera, izithelo zingasetshenziswa eceleni kwe-ham noma imfanzi. E-Italy, kuvame ukusetshenziselwa ushizi onjenge-mozzarella.

Ikhabe livame ukungezwa ezinhlotsheni ezahlukahlukene zamasaladi, njengesaladi lesithelo.

Ikhabe: izindlela zokupheka

Ungapheka ama-dessert amabili omlomo onamanzi, uwasebenzise nenyama kuma-appetizers abandayo, engeza kumasaladi, futhi uwadle ngosawoti.

Ikhabe eline-prosciutto

Izithako:

• I-100 g prosciutto, isikiwe izingcezu eziyi-9
• 1/2 cantaloupe noma enye ikhabe elimnandi, uthathe izicucu

Ukulungiselela:

Khipha ibhece, usike kubude obuyisigamu, ususe imbewu bese usika izingcezu. Hlela izingcezu ze-prosciutto (usike ngaphambi kwezingcezu ezincanyana) namakhabe ngoqwembe noma ngqo emapuletini ahlukene. Enye indlela ukugoqa izingcezu zamakhabe ngemichilo yeprosciutto. Uma isithelo singenashukela ngokwanele, sishaye kancane ngoju olugijimayo.

IGazpacho enekhabe

Izithako:

• 450 g ikhabe
• utamatisi, oqoshiwe
• greenhouse ikhukhamba, ehlutshiwe, oqoshiwe
• jalapeno, kususwe imbewu, kwasikwa upelepele
• Ama-2 wezipuni zamafutha omnqumo
• 2 wezipuni isherry noma uviniga wewayini elibomvu
• usawoti, upelepele

Okwengeza uphethiloli:

• ¼ izingilazi zama-alimondi
• 30 amagremu we-feta
• ¼ izingilazi zikakhilimu omuncu
• 3 wezipuni lonke ubisi
• amafutha omnqumo (okukhonza)
• usawoti usawoti
• pepper omusha omusha

Ukulungiselela:

Hlanganisa izithelo, utamatisi, ikhukhamba, i-jalapeno, uwoyela neviniga ingxube ku-blender kuze kube bushelelezi. Dlulisela i-gazpacho esitsheni esikhulu bese uyifaka ngosawoti nopelepele — ikhava futhi ipholile.

Hlangisa i-ovini iye kuma-350 ° C. Gcoba ama-alimondi ebhodini lokubhaka elifudunyezwe kuze kube nsundu ngegolide. Sika kahle. I-pound feta kukhilimu omuncu esitsheni esincane kuze kube bushelelezi, bese uxuba nobisi.

Beka izithelo nezikhuni zekhukhamba ezitsheni, phezulu nge-gazpacho. Phezulu ngokugqoka, ufafaze ama-alimondi, ugcobe ngamafutha, inkathi usawoti wasolwandle nopelepele.

Ikhabe ngosawoti

Izithako

• Ikhabe lisikiwe
• 1 ulamula, uhafu
• 2 wezipuni kasawoti wasolwandle ovuthayo
• 2 wezipuni kasawoti wasolwandle obhemayo
• Isipuni esingu-1 sikapelepele
• Isipuni esingu-1 sepelepele ochotshoziwe

Ukulungiselela:

Beka amakhabe ngoqwembe bese ukhama ulamula. Beka usawoti nezinongo ezitsheni ezincane ezihlukene bese ukhonza ngamakhabe ukufafaza kuwo.

Ungayikhetha kanjani futhi uyigcine kanjani

Ukukhetha isithelo esivuthiwe kungaba yinkohliso njengoba singasiboni ngaphakathi. UDkt Manjieri ukholelwa ukuthi ubumnandi bamakhabe buxhomeke ebusheni bokuthi busha kangakanani; izithelo ziqabuleka, zimnandi kakhulu.

Yiphathe ngezandla zakho, futhi uma kubonakala kusinda kuwe kunalokho obukulindele, khona-ke sekuvuthiwe. Izithelo ezivuthiwe zinephunga elikhethekile, kanti ubambo lwazo luthambeka kancane uma licindezelwe isithupha. Uma ungakalithengi ikhabe elivuthwe ngokwanele, ungalishiya livuthwe izinsuku ezimbalwa.

Kodwa-ke ngicela ungaligezi ibhece uze ulungele ukulisika. Lokhu kuvimbela ukukhula kwamagciwane nokonakala ngaphambi kwesikhathi komkhiqizo. Noma ibhece lizothamba futhi libe nejusi ngokuhamba kwesikhathi, ngeke lengeze ubumnandi ngoba selivele likhishwe engadini. Ngeke kwenzeke ukugcina isithelo esingenalutho kangako njengekhabe isikhathi eside ngaphandle kwezimo ezikhethekile. Uma kungekho mibandela yokugcina ibheyi egumbini elingaphansi komhlaba noma egumbini elingaphansi, kungcono ukuyicubungula ibe ujamu, izithelo ezigcwele amakhekhe ngokushesha.

Bheka ividiyo ngokubuka konke ukuthi ungatshela kanjani uma ibhece likulungele ukuvunwa: