Melemo e 7 ea Bophelo ea Mokopu

Litaba

• Tlhahisoleseling ea phepo e nepahetseng
• Li-dumplings tsa mokopu tse loketseng
• Jam ea mokopu ea mahala ea tsoekere
• Puree ea mokopu

Mokopu, o tsejoang hape e le jerimum, ke meroho e sebelisoang haholo litokisetsong tsa ho pheha e nang le molemo o moholo oa ho ba le lik'habohaedreite tse nyane le likhalori tse fokolang, e thusang ho theola boima ba 'mele le ho laola boima ba' mele. Kahoo, mokopu oa cabotian le mokopu ke lilekane tse kholo tsa lijo mme ha li behe boima ba 'mele.

Ntle le moo, meroho ena e ka sebelisoa lijong tse nang le khabohaetreite e tlase mme ts'ebeliso ea eona ea ka mehla e tlisa melemo e latelang ea bophelo bo botle:

1. Ntlafatsa bophelo ba mahlo, kaha e na le vithamine A e ngata le carotenoids;
2. Eketsa maikutlo a ho khora, ka lebaka la boteng ba likhoele;
3. Thibela lera la leihlo, bakeng sa ho ba le lutein le zeaxanthin, li-antioxidants tse matla tse sebetsang mahlong;
4. Matlafatsa sesole sa 'mele, kaha e ruile vithamine A le C;
5. Thusa ho theola boima ba 'mele, hobane e na le lik’hilojule tse fokolang ebile e na le fiber e ngata;
6. Thibela mofetše, ka lebaka la litaba tsa eona tse phahameng tsa beta-carotenes, vithamine A le C;
7. E thibela makhopho le ho ntlafatsa letlalo, ka lebaka la boteng ba vithamine A le carotenoids.

Ho fumana melemo ena, mokopu o tlameha ho jeoa hammoho le phepo e nepahetseng le e leka-lekaneng, e ka kenyelletsoang lipepising tse kang lisalate, puree, likuku, liphae le li-cookie. Mona ke mokhoa oa ho etsa lero la mokopu bakeng sa mathata a liphio

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e fana ka tlhaiso-leseling ea phepo bakeng sa 100 g ea cabotian le mokopu squash:

Mokopu o ka boela oa jeoa ka makhapetla, 'me peo ea eona e ka sebelisoa ho noka lisalate le ho ba metsoako ea granola e entsoeng ka maiketsetso. Bakeng sa sena, lipeo li tlameha ho lumelloa ho omella kantle ebe li tlohelloa ka ontong e tlase ho fihlela li le khauta le crispy.

Li-dumplings tsa mokopu tse loketseng

Lisebelisoa:

• Mahe a 4
• 1/2 senoelo sa oat tee ka li-flakes tse ntle;
• 1 senoelo sa mashed e phehiloeng mokopu tee;
• 2 tablespoons ea monate oa lijo;
• Khaba ea 1/2 ea phofo ea ho baka;
• 2 tablespoons ea oli ea kokonate.

Mokhoa oa ho itokisa:

Otla lisebelisoa tsohle tsa motsoako oa motlakase kapa blender. Kenya hlobo e tlotsitsoeng ebe o chesoa ka ontong e mahareng metsotso e ka bang 25.

Jam ea mokopu ea mahala ea tsoekere

Lisebelisoa:

• 500 g ea mokopu oa molala;
• Kopi e le 'ngoe ea lintho tse tsoekere tse phehang;
• Li-clove tse 4;
• Thupa ea sinamone e le 1;
• 1/2 senoelo sa metsi.

Mokhoa oa ho itokisa:

Tlosa lekhapetla la mokopu ebe u le khaola likotoana tse nyane. Ka pane, beha metsi, li-clove, sinamone le likotoana tsa mokopu. E ke e phehe ho fihlela e fetoha tranelate, e tsoaka hantle hore e ts'oane.

Ebe u eketsa senotlolo 'me u tsoele pele u hlohlelletsa hantle, hore o se ke oa khomarela pan. Tlosa mocheso ebe o kenya pompong ka setsing sa khalase se nang le metsi a chesang. Boloka ka sehatsetsing matsatsi a 7.

Puree ea mokopu

Puree ena e boetse e na le likhoele tse thusang ho laola mala, ho kokobetsa tšitiso le ntle le ho rua beta-carotene hape e na le likhalori tse fokolang hobane karolo e na le likhalori tse 106, e bontšoa bakeng sa lijo tse theolang boima ba 'mele, hape kaha e na le tatso e bonolo ke khetho e ntle bakeng sa bana.

Lisebelisoa:

• 500 g ea mokopu oa mokopu;
• 6 tablespoons ea lebese le skimmed;
• Khaba ea 1/2 ea botoro;
• Letsoai, linate le pepere e ntšo ho latsoa.

Mokhoa oa ho itokisa:

Pheha mokopu ebe o khumama ka fereko. Kenya lebese le letsoai, letsoai le pepere ebe u kopanya hantle. Tlisa mollong ka likhaba tse 2 tsa eiee e khethiloeng ebe u e tšela ka oli ea mohloaare. Haeba u sebelisa squash ea cabotian, eketsa likhaba tse 2 feela tsa lebese le tlotsitsoeng.

Bakeng sa mosebetsi o fokolang le melemo e meng, ithute Mokhoa oa ho chesa meroho ho qoba ho lahleheloa ke limatlafatsi.