Nekubatsirwa kweInstant Pot, kubika kwakanaka kunoratidzika kupfuura kare. Dzakawanda-chinangwa uye zvinoshamisa nokukurumidza, uyu magetsi anokonzera kupisa anoitawo somupunga mubiki, anononoka cooker, uye muumbi wegaji. Hezvino tarisa mazvokudya zvinomwe-zvakanaka-iwe-zvaunogona kugadzirira mu Instant Pot yako nhasi:
1 - nyemba uye lentils
Iyo inozivikanwawo sepulses, zvakanyanya-fiber zvokudya zvakadai sehhandi, peas, chickpeas, uye lentils ndeimwe yezvakanakisisa zvinogadziriswa zvekudya kwakanaka. Uye neInstant Pot, zvinoshamisa kuti zvinogadziriswa kugadzirira makumbo akaomeswa (aine mari yakaderera, yakaderera-sodium kune yakasiyana-siyana yemakedheni).
Nepo nzira dzekugadzira tsika dzinoda kuti iwe uwedzere marota ako akaomeswa usiku hwose, unogona kazhinji kupfupisa nguva yekuchera (uye kazhinji uchichivhuvhuta zvachose) paunenge uchibika muInstant Pot.
Yakazara nemakemikari, zviyo zvakadai semabhandi uye lenzi zvinowedzera kuwedzerwa kuma saladi, mashupa, mupunga wejisi, nezvimwe zvisingaverengeki ndiro. Tsvaga mapeji akaita sechickpea curry, nyemba yakachena nyemba, nyemba uye mupunga, uye chikafu chisina nyama.
Kutsvakurudza kunoratidza kuti kuwedzera kuwedzerwa kwemafupa kunogona kuderedza cholesterol yako, kukurudzira mwoyo wako utano, uye kunyange kukurudzira kuora muviri .
2 - Steel-Cut Oatmeal
Kunyange zvazvo oats-cut oats kazhinji inotora inenge hafu yeawa yekubika pa stovetop, An instant Pot anogona kuwana basa iri mumaminitsi mashomanana pasina kudiwa nguva dzose.
Imwe yepamusoro inobva kune fiber, oats inozivikanwa kuchengetedza cholesterol mukutarisa. Mukuwedzera, mushumo wakabudiswa muNutrients muna 2015 unofunga kuti oats inogona kubatsira kuvandudza kutapukirwa kwehuga yeropa uye, zvakare, rubatsiro mune kutarisira chirwere cheshuga.
Kuita maitiro maviri esimbi-akacheka oatmeal, shandisa 1/2 kapu yemashizha-akacheka uye 1 1/4 makombe emvura inotonhorera muInstant Pot. Iva nechokwadi chekuti oats yakavharwa mumvura. Chengetedza chivigiro, sarudza Bhuku, uye gadzira pamusana wekumanikidzwa kwemaminitsi gumi. Shandisa kusunungurwa kwechisikirwo kwemaminitsi gumi nemaviri, zvino usunungure chero chinosara chinomanikidza. Vhura chifukidzo zvakanyatsonaka.
Kuti ufukidze hutano hwehuti hwako, edza kuwedzera mapuroteni-akazara nutswe nembeu, zvinonhuwira seminamoni, kana kuti antioxidant-yakazara michero itsva .
3 - Yogurt
Chinhu chinokonzera chikamu kune oats-cut-cut, yogurt yakagadzirwa nehutachiwana iyo iyo yako Instant Pot ine basa rekugashika. Iwe unogona kutora gorosi-mavara echiGiriki-yogurt kungoshandisa cheesecloth sechinhu chinopisa.
Imwe yenzira dzakanakisisa yekuwedzera calcium yako yekushandisa, kudya yogurt nguva dzose kunogona kubatsira kuchengetedza mapfupa ako akasimba sezvaunoita. Zvechokwadi, chidzidzo chakabudiswa muOsteoporosis International muna 2017 chakawana kuti kudya kwakakura kwegashi kwakabatanidzwa nehukuru hwemapfupa emagetsi uye basa rakanaka rekunyama kune vakwegura vakuru.
Yogurt yakazarawo nemaprobiotics, rudzi rwebhakitiriya rinobatsira rinokurudzira maitiro ezvirwere zvekuzvidzivirira, kuwedzera utano hwekudya uye kurwisa kuputika.
4 - Hummus
Kana uri kutsvaga zvokudya zvekudya zvinotapira pazvinhu zvisina kutengesa, edza kuputika iwe pachako pachedu muInstant Pot. Iyo yakanyatsokonzerwa nemaketani kana edamame, hummus ine fiber-rich chickpeas, mafuta-ane hutano maorivhi ehutano, uye akawanda egarisi (mishonga inowanikwa kuti inoratidze hutano huzhinji hwehutano).
Iwe unogona kushandisawo hummus se sandwich yakapararira, saradi yekupfekedza, kana kutsiva ma mayonnaise muzvokudya zvakadai sehuku yehuku uye mazai akatsauka.
5 - Sweet Potato
Dzimwe nguva dzinonzi "super starch," mbatata inopa zvokudya zvinokosha zvakadai se vitamin C, vitamini B6 , beta-carotene, potassium, uye magnesium.
Wedzera 1 kapu yemvura inotonhorera kuInstant Pot uye uise mbatata yakasvibirira (yakakonzerwa kana isina kuiswa) pavhara rekumhanya. Chengetedza chivigiro. Pasi pemubhadharo wepamusoro-soro, gadzira mbatata kwemaminitsi gumi nemashanu (wedzera 2 kusvika kumaminitsi matatu kana mbatata yakakura). Apo nguva yekubika inopera, shandisa kusununguka kwepanyama kwemaminitsi gumi kusvika ku11. Bvisa chero chinosara chinomanikidza.
Mushure mekugadzira mbatata mu Instent Pot yako, edza kushandisa imwe yakashata midzi yemidziyo mumaspisi, masvini, kubika zvinhu, uye casseroles. Apo inotapira nesinoni uye mapira sirasi, inobatsirawo kutambisa kwakanaka ye yogurt.
6 - Yakasungirirwa chibereko chekuku
Chimwe chishandiso chakasiyana-siyana, chakasungwa chifuva chekuku inofarira pakati pehutano-inoziva Instant Pot chefs. Kana wangove wakagadzira chicken chako chakachengetwa, unogona kuchitema uye uchitishandise mu sandwiches uye salads, kana kuedza kuidzikisa tacos.
Kufanana nehove nemiriwo mapuroteni, nyama inowanikwa zvishoma neyokuleseterosi uye mafuta akazara akaenzaniswa nemhuka dzvuku. Kuti urambe uine hutano hwakanaka, American Heart Association inorayira kunamatira nechikamu chetatu chepanyama chero ipi zvayo yenyama (chiyero chinenge chiyero chechikwata chekadhi).
7 - Hearty Soups uye Stews
Kuti uwane huchenjeri hwemazuva ese hwekudya kwako kwezuva nezuva, shandisa Instant Pot yako kuti upe utano husina kunaka asi hunove hwemwoyo. Kubva kumucheka wekutsva mutsvuku kusvika kune cheggie chikafu, Instant Zvokudya zvekudya zvakabva pamapulisi nemiriwo zvinogona kuwedzera hutano hwako munzira dzakawanda kupfuura imwe.
Kutanga, kusarudza mishonga yemwoyo nemakumbo zvinogona kuwedzera zvikuru mishonga yako yekudya uye kukubatsira iwe kutora yako yakakurudzirwa mapfumbamwe ekugoverwa kwezvibereko zvezvibereko uye veggies. Zvakare kuzarura simba rehutano hwezvokudya zvezvirimwa, mushumo we 2017 kubva kuInternet Journal of Epidemiology yakawana kuti chibereko nemiriwo inodyiwa kupfuura zvishanu-a-zuva inogona kuderedza zvakanyanya dambudziko rako rekurwadziwa kwepfungwa, kurohwa, kenza, uye kufa kwekutanga.
Kuisa pfungwa pamasobho ane mwoyo uye mashese kungakubatsirawo kudzikisa. Kutaura zvazviri, chidzidzo chakabudiswa muKudya neKutsvakurudza kwezvokudya muna 2016 chakawana kuti kudya kunobva mahairi uye / kana peas kunogona kuva kugutsikana kudarika izvo zvinobva pamapuroteni emhuka.
Pasinei nokuti iwe unosarudza pozole kana minestrone, Instant Pot soups uye stews inokuitawo kuti uite pamishonga yemishonga nemiti inonhuwira yakazara nemishonga inowedzera utano, zvakadai se turmeric, cayenne, rosemary, basil, uye oregano.
> Sources:
> Aune D, Giovannucci E, Boffetta P, et al. "Zvibereko uye zvinomera zvekudya uye mungozi yehutano hwepfungwa, kenza yakazara nezvose-zvinokonzera kufa-chirongwa chekugadzirisa uye chiitiko-kupindura meta-kuongorora kwevanotarisira zvidzidzo." Int J Epidemiol. 2017 Jun 1; 46 (3): 1029-1056.
> Hou Q, Li Y, Li L, et al. "Migumisiro yeMagetsi yeOats Inotanga nevarwere neChirwere chechirwere cheshuga: Kuongorora kwakarongeka uye Meta-Kuongorora." Nutrients. 2015 Dec 10; 7 (12): 10369-87.
> Kristensen MD, Bendsen NT, Christensen SM, Astrup A, Raben A. "Zvokudya zvinobva pamiti yemaproteni emvura (nyemba uye mapeas) zvinowedzera kuwedzera kupfuura kudya kunobva pamapuroteni emhuka (veal uye nyama yenguruve) chidzidzo chekudzidza. "Zvokudya Nutriti Res. 2016 Oct 19; 60: 32634.
> Laird E, Molloy AM, McNulty H, et al. "Kuwedzerwa kwegashiji yakakura kunosanganiswa nekuwedzerwa kwematera emagetsi uye basa revanhu vakuru." Osteoporos Int. 2017 Aug; 28 (8): 2409-2419.