Kodi ali mbewu? Mitundu? Zipatso? Chabwino, mu dziko lophika, yankho liri "inde" kwa onse atatu! Ngakhale tanthauzo la botani la mtedza ndilofotokozedwa bwino, mawu ophimbitsira mawu akuti "nati" amasiyana kwambiri. Maamondi ndi walnuts ndiwo mbewu, nthanga zam'mimba zimakhala zoumba, pomwe nkhono zimatengedwa ngati nthano yeniyeni ya botan. Malingaliro ake, mtedza uli ndi mbewu ndi zipatso zouma zomwe zimapezeka mkati mwa chikopa cholimba.
Zambiri mwa zomwe timaganiza za mtedza wa zopereka zimagawana zomwezo: mafuta, ofewa thupi lozunguliridwa ndi chipolopolo cholimba. Mtedza umakhala wamphamvu kwambiri ndipo umapereka mavitamini ndi minerals osiyanasiyana. Pazifukwa izi, mtedza wakhala wokondedwa pakati pa anthu odyetsa zomera ndi ena odziwa za thanzi.
Nutrition Nutrition
Ma mtedza ambiri ali omega 3 fatty acids , omwe asonyezedwa kwa kuchepa kwa LDL cholesterol ndipo amapereka zinthu zina zamagetsi. Kuwonjezera pa kupereka mafuta abwino, mtedza umakhala ndi mavitamini ambiri, mapuloteni, Vitamini E, ndi mchere wosiyanasiyana.
Mtedza wakuda uli ndi zakudya zambiri zathanzi. Kuwotcha mtedza kumachepetsa antioxidant okhutira ndipo kungachepetse mafuta ochuluka. Kuonjezera apo, njira zina zophika zimaphatikizapo mafuta ena omwe sangakhale nawo ofanana omwe amapezeka ngati mafuta omwe amapezeka mwachibadwa mu mtedza.
Zigwiritsidwe Ntchito
Mtedza ndi chakudya chodziwika bwino ndipo amatha kugwiritsidwa ntchito ngati mapuloteni a zamasamba.
Chifukwa mtedza uli ndi mphamvu zowonjezera (kapena zopatsa mphamvu), ndizo mphamvu zowonongeka, zomwe zimayenda bwino. Mtedza kawirikawiri ndi chigawo chachikulu mu makina osakaniza ndi mipiringidzo ya granola.
Mapuloteni okwera kwambiri a mtedza amawapangitsa kukhala abwinobwino m'malo mwa mapuloteni a nyama. Kuwonjezera pamenepo, mtedza uli ndi mafuta okoma Omega 3 poyerekeza ndi mafuta odzaza omwe mapuloteni ambiri a zinyama ali nawo.
Pa chifukwa chimenechi, mtedza umakhala wokondedwa pakati pa anthu odyetsa zakudya, zitsamba, ndi ena odziwa za thanzi. Kuwonjezera pa kudyedwa kwathunthu, mtedza nthawi zambiri amatsuka mu "butters" ndipo amagwiritsidwa ntchito monga kufalikira kapena monga chophimba mukumangirira.
Mitedza ina, monga amondi, imagwiritsidwanso ntchito popanga mkaka wosakaniza mkaka. Ma mtedzawo amatsuka bwino, osakaniza ndi madzi, kenako amachotsedwa kuchotsa zolimba. Madzi omwe amachokerawo akhoza kudyetsedwa bwino kapena osasangalatsa komanso okometsera kuti athe kuwonjezeka.
Kugula Mtedza
Mtedza ukhoza kugula yaiwisi, mu chipolopolo kapena chisanafike. Mitengo yonse ndi chipolopolo chogwiritsidwa ntchito ndi chinthu chotchuka mkati mwa miyezi yozizira komanso nyengo ya tchuthi. Mitengo yonse ingasungidwe kutentha kapena firiji. Mosasamala kanthu kosungirako kutentha, mtedza uyenera kusungidwa kutali ndi chinyezi ndi kutentha. Mafuta amtundu wachilengedwe ndi osakhwima ndipo amatha kuyenda mosavuta. Ngati mtedza umakhala wowawa kapena woipa, uyenera kutayidwa.
Mitedza yokhazikika ikhoza kugulidwa yaiwisi kapena yokazinga. Mitedza yokazinga imakhala yowawa kwambiri komanso imakhala yamchere kapena yokhala ndi zonunkhira zina. Mtedza ukhoza kukhala wouma wouma kapena wokazinga mu mafuta, onse awiri omwe amachititsa kuti azikhala ndi zakudya zamtundu wina. Mitengo yokhazikika imayenera kusungidwa kutali ndi kutentha ndi chinyezi.
Mitedza yozizira imakhalanso njira ndipo imatha kuwonjezera moyo wawo wa alumali.
Mitedza yambiri imapangidwa mu butters kapena purees, makamaka mandimu ndi amondi. Koma butters akhoza kusungidwa kutentha kutentha ngati atagulidwa mu chidebe chosindikizidwa koma ayenera kukhala firiji kamodzi kutsegulidwa. Manyowa amtundu watsopano ayenera kusungidwa mu chidebe chowongolera mpweya mufiriji.