Ithanga linganikezwa ngokuhlukahluka okuhlukahlukene, njengama-lattes, amasobho, izinkwa, ama-ayisikhilimu, ama-muffin, amakhekhe. Nakuba izitsha eziningi ezibalwe ngokuvamile ziqukethe ukunambitheka kwamathanga, le mifino ngendlela yayo yemvelo inikeza izinzuzo eziningi ezibalulekile zezempilo. Ngokusho kwe-USDA, inkomishi eyodwa yethanga elibilisiwe, elomile, elingenasawoti iqukethe ama-calories angu-49 namagremu angu-17 amafutha. Umthamo ofanayo uqukethe inani elibalulekile lamavithamini A, C no-E, lapho amehlo akho namasosha omzimba azokubonga. Lesi sithelo esiphilayo sizophinde sikunikeze i-calcium, i-potassium, kanye nesabelo sansuku zonke esinconywayo se-fiber, kuyilapho sinama-kilojoule aphansi. Hlukanisa ithanga libe izingxenye ezi-2 noma ezi-4, kuye ngobukhulu bethanga, susa ingaphakathi eline-fibrous kanye nembewu ngesipuni (gcina imbewu!). Bhaka kumashidi okubhaka cishe imizuzu engama-45 ngo-220C. Uma izingcezu zamathanga sezipholile, susa isikhumba bese ulahla. Ithanga elisele lingahlanzwa ku-processor yokudla noma nge-blender. Ukwengeza amanzi kuzothambisa i-puree uma yome kakhulu. Kodwa-ke, i-pulp yamathanga ayiyona ingxenye yayo kuphela edliwayo. Imbewu yethanga nayo ingadliwa iluhlaza noma yosiwe. Sebenzisa imbewu njengesidlo esinikezwa izingcezu zamathanga noma i-puree. Imbewu yethanga ingumthombo omuhle kakhulu wamaprotheni asekelwe esitshalweni, amafutha e-omega-3, i-magnesium ne-zinc. I-Zinc ibaluleke kakhulu empilweni yamasosha omzimba, amehlo kanye nokuphola kwesilonda. Imbewu ethengwa esitolo imvamisa yosiwe futhi ifakwe usawoti futhi inesodium namafutha amaningi. Ngakho-ke, ukupheka ekhaya noma ukusetshenziswa okuluhlaza kuyindlela engcono kakhulu.
2022-11-11