5 uru uru nke hazelnut (gụnyere ntụziaka)

Ndinaya

• 1. Kwalite ahụike obi
• 2. Mee ka ụbụrụ na ncheta dị ike
• 3. Na-achịkwa shuga dị n’ọbara gị
• 4. Nyere aka belata ibu
• 5. Gbochie ọrịa kansa
• Ozi na-edozi ahụ nke Hazelnut
• Ntụziaka dị mfe na Hazelnut
• 1. Hazelnut ude
• 2. Hazelnut mmiri ara ehi
• 3. Hazelnut butter
• 4. Chicken na hazelnut salad

Hazelnuts bụ ụdị mkpụrụ osisi akọrọ na mmanụ nke nwere akpụkpọ anụ na mkpụrụ na-eri nri n'ime, bụrụ ezigbo isi iyi nke ume n'ihi ọdịnaya ya dị ukwuu nke abụba, yana protein. N'ihi nke a, a ga-eri hazelnuts na obere obere, iji zere ịbawanye calorie nke ukwuu.

Enwere ike iri mkpụrụ osisi a na ndu, n'ụdị mmanụ oliv ma ọ bụ iji ya iji kwadebe mmiri ara ehi hazelnut ma ọ bụ bọta, dịka ọmụmaatụ. Hazelnuts nwere ọtụtụ uru ahụike n'ihi na ha bara ụba na fiber, iron, phosphorus, folic acid, calcium, magnesium na vitamin B, na-enyere aka belata obere cholesterol, gbochie anaemia, na-elekọta ahụike ọkpụkpụ ma na-akwalite metabolism nke imeju.

Uru nke iwere hazelnut nwere ike ịbụ:

1. Kwalite ahụike obi

Ebe ọ bụ na ha bara ọgaranya na abụba na eriri dị mma, hazelnuts na-enyere aka belata cholesterol na triglycerides na-adịghị mma, yana ịbawanye cholesterol dị mma, nke na-egbochi mmalite nke nsogbu na ọrịa obi, dị ka ọbara mgbali elu, atherosclerosis ma ọ bụ infarction. Na mgbakwunye, n'ihi ọdịnaya ya na vitamin E, nke bụ ezigbo antioxidant, hazelnut na-ebelata mbufụt n'ahụ niile, na-ebelata ohere nke ọrịa obi.

N'ihi onyinye ya na magnesium, folic acid na potassium, hazelnut nwekwara ike inye aka ịchịkwa ọbara mgbali, ebe ọ na-ejigide ahụike nke ikpe ọbara.

2. Mee ka ụbụrụ na ncheta dị ike

Hazelnuts bara ọgaranya na folic acid, magnesium na zinc, nke dị mkpa micronutrients na ihe dị mkpa maka ịnyefe mmetụta akwara. Yabụ, iri mkpụrụ osisi a mịrị amị bụ ụzọ dị mma iji bulie ma ọ bụ chekwaa ikike nchekwa na mmụta, bụrụ ezigbo nri maka ụmụaka tozuru ogo akwụkwọ ma ọ bụ maka ndị agadi nwere nsogbu nchekwa, dịka ọmụmaatụ.

3. Na-achịkwa shuga dị n’ọbara gị

N'ihi oke eriri ya na nri dị na ya, dị ka oleic acid na magnesium, hazelnut na-enyere aka belata ma chịkwaa shuga dị n'ọbara, na-eme ka insulin nwee uche. N'ihi nke a, hazelnut bụ ezigbo ihe atụ nri nke ndị mmadụ na-arịa ọrịa shuga ga-eri n'oge nri ha.

4. Nyere aka belata ibu

Hazelnuts bụ ụdị mkpụrụ osisi a mịrị amị nwere ezigbo eriri, nke na-akpata mmetụta dị ukwuu nke afọ ojuju, yabụ na-eri ha obere obere n'oge nri, dịka ọmụmaatụ, nwere ike inye aka na ọnwụ ọnwụ, maka ịchịkwa agụụ nke ọma. Maka nke a, a na-atụ aro ka ị rie ihe dịka 30 g nke hazelnuts.

5. Gbochie ọrịa kansa

Hazelnuts nwere nnukwu antioxidants, vitamin na mineral nke nwere ike inye ụfọdụ ọgwụ mgbochi kansa. Mkpụrụ osisi a mịrị amị nwere antioxidant a maara dị ka proanthocyanins, nke na-echebe megide nrụgide oxidative.

Na mgbakwunye, ọdịnaya ya na vitamin E na manganese, na-echebe megide mmebi sel nke nwere ike ibute ọrịa kansa n’ikpeazụ.

Ozi na-edozi ahụ nke Hazelnut

Tebụl na-esonụ na-egosi ozi gbasara nri maka gram 100 nke hazelnut ọ bụla:

Ntụziaka dị mfe na Hazelnut

Recipesfọdụ ntuziaka ndị dị mfe iji mee n'ụlọ ma gụnye hazelnuts na nri, bụ:

1. Hazelnut ude

Efrata

• 250 g nke hazelnut;
• 20 g nke koko ntụ ntụ;
• 2 tablespoons jupụtara na aki oyibo.

Nkwadebe mode

Were hazelnuts na ọkụ ọkụ na 180ºC wee hapụ ihe dị ka nkeji 10 ma ọ bụ ruo mgbe ha ga-acha aja aja. Mgbe ahụ tinye hazelnuts na nhazi ihe oriri ma ọ bụ blender ma tie aka ruo mgbe ha nwere nhazi ude ọzọ.

Mgbe ahụ tinye koko koko na aki oyibo, gafere ngwakọta ọzọ site na nhazi ma ọ bụ blender. Mgbe ahụ, tinye ude ahụ n'ime iko iko ma rie ya dịka ịchọrọ.

2. Hazelnut mmiri ara ehi

Efrata

• 1 iko nke hazelnuts;
• 2 eji megharịa ọnụ spoons nke vanilla flavor;
• 1 pinch nke nnu mmiri (nhọrọ);
• 1 ngaji (nke eji megharịa ọnụ) nke cinnamon, nutmeg ma ọ bụ koko ntụ (nhọrọ);
• 3 iko mmiri.

Nkwadebe mode

Gbanye hazelnuts na mmiri ọ dịkarịa ala awa 8. Mgbe ahụ, saa hazelnuts ma tie blender ya na ihe ndị ọzọ, maka ekpomeekpo. Nje ngwakọta ma chekwaa n'ime ite ma ọ bụ karama iko.

3. Hazelnut butter

Efrata

• Iko abụọ nke hazelnuts;
• Iko mmanụ ihe oriri, dị ka canola.

Nkwadebe mode

Kpochapu oven na 180º wee debe hazelnuts na tray na akpọọ nkụ. Mee tost maka minit 15 ma ọ bụ ruo mgbe akpụkpọ ahụ malitere ịdapụ hazelnuts ma ọ bụ ruo mgbe hazelnuts bụ ọla edo na agba.

Tinye hazelnuts na akwa dị ọcha, mechie ma hapụ maka nkeji ise. Mgbe ahụ, wepụ akpụkpọ ahụ site na hazelnuts ma hapụ ka ọ dịrị maka minit 10 ọzọ, ruo mgbe ha ga-ajụ oyi kpamkpam. N'ikpeazụ, tinye hazelnuts na igwe nri ma ọ bụ ihe na-edozi nri, tinye mmanụ ma tie aka ruo mgbe ngwakọta ahụ nwere ụdị ahịhịa ahụekere.

4. Chicken na hazelnut salad

Efrata

• 200 g nke ọkụkọ eghere eghe;
• 1 apụl apụl bee n'ime mkpa mpekere;
• 1/3 iko nke roara n'ọkụ hazelnuts na oven;
• ½ iko yabasị;
• 1 letus saa ma kewaa n'ime epupụta;
• Tomato udara;
• 2 mmiri mmiri;
• 4 eji megharịa ọnụ spoons nke balsamic mmanya;
• ½ ngaji (nke eji megharịa ọnụ) nke nnu;
• 1 kporo nke galik;
• 1 pinch nke paprika;
• ¼ cup of olive mmanụ.

Nkwadebe mode

Bido kewapụ ihe ndị eji eme akwa salad. Iji mee nke a, tie hazelnuts, ngaji abụọ nke yabasị, mmiri, nnu, galik, balsamic mmanya na paprika na nhazi ihe oriri ma ọ bụ blender. Ka ọ dị ugbu a, tinye obere mmanụ n'otu oge. Efere dị njikere.

N'ime nnukwu akpa, tinye akwụkwọ letus, ihe ndị ọzọ nke yabasị na ½ iko nke ihendori ahụ. Nwuo ma tinye tomato cherry bee na halves ma debe mpekere apụl, tinye ya na ihendori ya. Ọ bụrụ na-ịchọrọ, ịnwekwara ike ịgbakwunye hazelnuts anwụrụ n'elu.