Zakudya zabwino, mitundu, ndi ntchito za pepitas
Pepita ndi chipatso cha ku Spain chomwe chimatchedwa mbewu ya dzungu. Mbeu za dzungu zimagwiritsidwa ntchito mobwerezabwereza ku Mexico ndipo zimakhala zozizira kwambiri ku United States. Zithunzi zingathe kukonzedwa m'njira zosiyanasiyana ndipo zingakhale zowonjezera kwambiri ku zakudya zosiyanasiyana. Malembo si zokoma zokha, koma amaperekanso nkhonya yabwino.
Mapepala amapezeka amatha kuimika m'mitambo yofewa, yomwe imadzaza pakati pa maungu, kapena Cucurbita .
Pepitas imatha kuchoka mosavuta pakati pa dzungu ndikupukutidwa pansi pa madzi ozizira kuti athe kuwapatulira ku mnofu wambiri. Kuphwapa mwachidule pepitas kungathandizenso poyesera kuchotsa ulusi wa dzungu.
Zolemba Zonse Zotsutsana
Poyamba kuchotsedwa ku dzungu, pepitas ali ndi chigoba chakuda, choyera kapena chipolopolo. Chipolopolocho ndi chodetsedwa ndipo chimapanga maonekedwe ambiri komanso ma fiber. Mitundu yonse ya pepitas (yomwe imakhala yolimba) nthawi zambiri imadyedwa musanayambe kumwa. Ngakhale mchere wochepa chabe umakhala wokwanira kuti ukhale ndi zokoma zonse zopangidwa ndi pepitas, zikhoza kusungunuka kapena zowonjezera ndi zitsamba zosiyanasiyana ndi zonunkhira kuti zikhale ndi zokoma zambiri.
Pamene pepita imasindikizidwa, chipolopolo cholimba, choyera chimachotsedwa kuti chiwulule mtundu wambiri, wobiriwira. Pepita yosungunuka imakhala yosalala ndi mawonekedwe ofanana ndi a mbewu ya mpendadzuwa. Zakudya ndi zosavuta komanso zowonjezera, zimapangitsa kuti zikhale zopanda chirichonse kuchokera ku granola zokoma kuti zikhale ndi saladi zokoma.
Pepita Nutrition
Mipope imakhala yaikulu kwambiri mu fiber, iron, ndi mchere monga zinc ndi magnesium. Mofanana ndi mbewu zambiri, pepitas imakhala ndi mafuta ambiri, omwe ambiri amawoneka kuti ali ndi thanzi labwino . Chikho chimodzi cha magawo atatu a pepitas, amapatsa makilogalamu pafupifupi 180, ma gramu 14 a mafuta (mafuta okwana magalamu 3.5 a mafuta), magalamu 4 a chakudya, magalamu atatu a mchere, ndi 15 peresenti ya mtengo wapatali wa chitsulo.
Ma Pepitas onse amawotcha asanagulitsidwe ndipo akhoza kukhala ndi mchere kapena mafuta oonjezerapo panthawi ya kukotcha. Ndikofunika kufufuza zowonjezera ndi mayina a zakudya kuti mudziwe zokhudzana ndi sodium ndi mafuta zomwe zimagulidwa ndi sitolo zokazinga , monga momwe zakudya zokhudzana ndi zakudya zimasiyanasiyana ndi chizindikiro.
Mmene Mungadye Mapepala
Ngakhale kuti pepitas yonse imadyedwa yokazinga komanso ngati chotupitsa, malo ochepetsetsa, amtundu wa pepita angagwiritsidwe ntchito m'njira zosiyanasiyana. Chifukwa cha kutentha kwawo ndi mafuta obiriwira, pepitas ndizolowera m'malo mwa mtedza wa pine ku pesto .
Makhalidwe amaonjezera kukoma, mavitamini, ndi zakudya ku zakudya zakumwa za m'mawa, granolas, ndi njira zosakaniza. Malembo angagwiritsidwe ntchito pa mtanda wa mkate wa mkate wambiri kuti azisangalala ndi kapangidwe kake, kapenanso amagwiritsidwa ntchito mmalo mwa zonyowa mu mchere kapena maswiti, ngati osowa . Mapepala ndi abwino kwambiri kuti apitirize kuwaza saladi, pilafs, kapena mbale iliyonse yomwe ingagwiritsire ntchito chakudya chowonjezera.
Musanayambe kugwidwa ndi dzungu, ganizirani mmene mungasangalalire ndi mazirawa.