Nyama dzakawanda dzakakunakira iwe, asi warnnuts ndeimwe yemiti yakakosha zvikuru. Walnuts ndiwo maitiro akanaka kwazvo emaprotheni, mbeu, fiber, vitamini, mineral uye omega-3 fatty acids. Icho chikamu chakanaka chekudya kwemwoyo-utano uye inogona kunge yakanaka kune uropi hwako . Walnuts vakatoita zvakanaka kana iwe uri pakudya-kunyange zvazvo yakakura mumakoriyumu, ivo vachakubatsira kuti ugare wakakwana, kungoona zvikamu zvezvikamu.
Kana iwe uchitova fan fan of walnuts, unoziva kuti vanonaka sei uye vanoita zvakadini. Kana usina kudya walnuts (kana kuti usina kuzvidya kwechinguva), saka iwe hauzive zvauri kutadza. Enda undotenga bhegi nhasi uye edza zvimwe zvekushandira mazano.
# 1 Kuchengetwa kwaWalnuts
Kushambadzira kunowedzera kuvhuvira, uye zviri nyore kuita uye zvakakwana kukosha kwemaminitsi mashomanana zvinotora. Idya zvakagadzirwa nemadnuts sechingwa kana kuzviisa kumativi ezvokudya uye saladi.
# 2 Walnut Pesto
Pesto inowanzoitwa nebasil itsva, maorivhi, garlic, Parmesan cheese uye pine nuts, asi walnuts inoshanda zvakanaka munzvimbo yepine nuts. Chimwe chinhu chinonakidza chinoshandiswa chiri kushandisa miriwo yakasiyana panzvimbo yebasil.
# 3 Shumirai Walnuts Nezvinotapira Zvakanaka
Nhuva inonaka yehunuts inofamba zvakanaka nematekhata uye zvose zviri zviviri zvinowedzera muzvimiti, saka zvinosanganiswa kuti zvive zvakasvibirira.
# 4 Gadzirai Walnuts Na Pears
Yakawanda inonaka yemaperesi inofambidzana zvakanaka nemakwenzi akaoma.
Zvinogona kunge zvakajeka sekushandira pear yakagadzirwa nemapuranga emakanda kana kutema pear peached ne crumbled walnuts.
# 5 Walnuts MuNut Bread
Nuts chingwa chimwe chezvinhu zvandinoda kubika. Iwe unogona kutora kunyanya chingwa chipi nechipi uye kushandisa walnuts panzvimbo ye (kana kuwedzera) pecans kana maarmond.
Pano pane mapoka manomwe anoyevedza ane walnuts .
Kuchengetedza
Walnuts ichagara kwenguva refu kana iwe uchivatarisira zvakanaka. Uzvichengetedze firiji kana iwe uchizozvishandisa mumavhiki mashomanana, asi kana iwe usingadi kuve mwedzi kana kupfuura, uachengete mufiriji. Uyewo, chengetedza mumudziyo usina kuvhara, saka havanzwi zvinonhuwira kubva kune zvimwe zvokudya mufriji yako.
Nutrition Information
Chimwe chewunnun (iyo inenge maminitsi 14) ine 2.5 gram monounsaturated mafuta acids, 2.6 gm omega-3 mafuta, 5.9 milligrams vitamini E, 1.4 micrograms selenium uye 45 milligrams magnesium. Imwe ounce yemarnuts inewo magiramu 4,3 mapuroteni, 1,9 gramu fiber, uye 185 makori.
Kunobva:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirongwa National Nutrient Database ye Standard Standard Release 28. "Basic Report: 12155, Nuts, Walnuts, Chirungu."