7 Uru Ahụike nke ugu

Ndinaya

• Ozi nri
• Fit Fituru ugu
• Sugar Free Ugu Jam
• Ugu puree

Ugu, nke a makwaara dị ka jerimum, bụ akwukwo nri a na-ejikarị eme ihe oriri na-edozi ahụ nke nwere oke uru nwere obere carbohydrate na obere calorie, na-enyere aka ịkwụsị ibu na ịchịkwa ibu. Ya mere, ma ugu kabọt na ugu ugu bụ ezigbo ndị mmekọ nke nri ma ghara itinye ibu.

Na mgbakwunye, enwere ike iji akwukwo nri a na nri ndị nwere obere carbohydrate na oriri ya mgbe niile na-eweta uru ahụike ndị a:

1. Mee ka anya gị dịkwuo mma, dị ka ọ bara ọgaranya na vitamin A na carotenoids;
2. Mee ka mmetụta nke afọ ojuju, n'ihi ọnụnọ nke eriri;
3. Gbochie cataracts, maka nke nwere lutein na zeaxanthin, ọgwụ ndị na-akpa ike dị ike nke na-emegide anya;
4. Mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike, n’ihi na ọ bara ọgaranya na vitamin A na C;
5. Nyere aka idalata, n’ihi na ọ dị obere kalori na eriri ya;
6. Na-egbochi kansa, n'ihi nnukwu ọdịnaya nke beta-carotenes, vitamin A na C;
7. Na-egbochi wrinkles ma mee ka akpụkpọ ahụ dị mma, n'ihi ọnụnọ nke vitamin A na carotenoids.

Iji nweta uru ndị a, a ga-eri ugu ahụ yana nri dị mma na nke kwesịrị ekwesị, nke enwere ike ịgụnye na usoro nri dị ka salads, purees, achịcha, achịcha na kuki. Nke a bụ otu esi eme ihe ọ juiceụ juiceụ ugu maka nsogbu akụrụ

Ozi nri

Tebụl na-esonụ na-enye ozi gbasara nri maka 100 g nke cabotian na ugu skwọsh:

A pụkwara iji ntụpọ mee ugu, a pụkwara iji mkpụrụ ya mee ka salads na-atọ ụtọ ma bụrụ ihe oriri nke granola na-atọ ụtọ. Maka nke a, a ghaghị ikwe ka mkpụrụ ahụ kpoo n'èzí wee hapụ ya na oven dị ala ruo mgbe ha ga-acha ọla edo ma sie ike.

Fit Fituru ugu

Efrata:

• 4 àkwá
• 1/2 iko oat tii na mma flakes;
• 1 iko nke esiri sie ugu;
• 2 tablespoons nke culinary sweetener;
• 1/2 tablespoon nke ntụ ntụ;
• 2 tablespoons nke aki oyibo mmanụ.

Nkwadebe mode:

Kpoo ihe niile di na igwekota igwe ma obu blender. Ebe ke Ebu Ebu na akpọọ nkụ na a na-ajụ oven ihe 25 nkeji.

Sugar Free Ugu Jam

Efrata:

• 500 g n'olu ugu;
• 1 iko nke esi nri nri;
• 4 mkpụmkpụ;
• 1 pawuda osisi;
• 1/2 iko mmiri.

Nkwadebe mode:

Wepu bee ugu ma bee n'ime obere iberibe. N'ime pan, tinye mmiri, cloves, pawuda na iberibe ugu. Hapụ ya ka ọ sie nri ruo mgbe ọ ghọrọ ude, na-agwakọta nke ọma ịbụ homogeneous.

Mgbe ahụ tinye ihe na-atọ ụtọ ma nọgide na-akpali nke ọma, ka ị ghara ịrapara na pan. Gbanyụọ ọkụ ahụ ma debe swiiti ahụ n'ime mmiri iko mmiri nwere mmiri ọkụ. Na-echekwa na ngwa nju oyi maka ụbọchị 7.

Ugu puree

Nke a dị ọcha nwekwara eriri nke na-enyere aka idozi eriri afọ, na-ebelata afọ ntachi ma e wezụga ịbụ ọgaranya beta-carotene ọ nwekwara obere calorie n'ihi na otu akụkụ nwere calorie 106, na-egosi maka nri ndị na-ebu ibu, yana dịka o nwere obere ụtọ uto ya bụ ezigbo nhọrọ maka ụmụaka.

Efrata:

• 500 g nke ugu ugu;
• 6 tablespoons nke skimmed mmiri ara ehi;
• 1/2 ngaji nke butter;
• Nnu, nutmeg na ose oji.

Nkwadebe mode:

Esi nri na ugu ma igwakorita ya na ndụdụ. Tinye mmiri ara ehi ewepuru na nnu, nutmeg na ose ma jikọta ya nke oma. Were ọkụ na tablespoons 2 nke chopped yabasị na sauté na mmanụ oliv. Ọ bụrụ na ị na-eji skwọsh cabotian, tinye naanị 2 ngaji nke mmiri ara ehi skimmed.

Maka obere ọrụ na uru ndị ọzọ, mụta Otu esi eme ka akwụkwọ nri kwụsị iji zere ịhapụ nri.