Melemo e 5 ea bophelo ba hazelnut (e kenyelletsa diresepe)

Litaba

• 1. Khothaletsa bophelo bo botle ba pelo le methapo
• 2. Matlafatsa boko le mohopolo
• 3. Laola tsoekere e maling a hao
• 4. Thusa ho fokotsa boima ba 'mele
• 5. Thibela mofetše
• Tlhahisoleseling ea phepo e nepahetseng ea Hazelnut
• Li-diresepe tse bonolo tse nang le Hazelnut
• 1. tranelate ea Hazelnut
• 2. Lebese la Hazelnut
• 3. Botoro ea hazelnut
• 4. Khoho le salate ea hazelnut

Linate ke mofuta oa litholoana tse ommeng le tse nang le oli tse nang le letlalo le boreleli le peo e jeoang kahare, e le mohloli o motle oa matla ka lebaka la mafura a eona, hammoho le liprotheine. Ka lebaka lena, makotomane a lokela ho jeoa ka bongata, ho qoba ho eketsa khalori e ngata haholo.

Tholoana ena e ka jeoa e le tala, ka mokhoa oa oli ea mohloaare kapa e ka sebelisoa ho etsa lebese la hazelnut kapa botoro, mohlala. Linate li na le melemo e 'maloa ea bophelo bo botle hobane li na le fiber, tšepe, phosphorus, folic acid, calcium, magnesium le livithamini tsa B, tse thusang ho theola k'holeseterole e phahameng, ho thibela phokolo ea mali, ho hlokomela bophelo ba masapo le ho khothaletsa metabolism ea sebete.

Melemo ea ho ja hazelnut e ka ba:

1. Khothaletsa bophelo bo botle ba pelo le methapo

Hobane li ruile mafura le likhoele tse ntle, makotomane a thusa ho theola k'holeseterole e mpe le triglycerides, hape a eketsa cholesterol e ntle, e thibelang ho qala ha mathata le mafu a pelo, joalo ka khatello e phahameng ea mali, atherosclerosis kapa infarction. Ntle le moo, ka lebaka la liteng tsa eona tse nang le vithamine E, e leng antioxidant e matla, hazelnut e fokotsa ho ruruha 'meleng oohle, hape e fokotsa menyetla ea lefu la pelo.

Ka lebaka la tlatsetso ea eona ho magnesium, folic acid le potasiamo, hazelnut le eona e ka thusa ho laola khatello ea mali, hobane e boloka bophelo bo botle ba linyeoe tsa mali.

2. Matlafatsa boko le mohopolo

Mahe a linate a na le asiti e ngata ea folic, magnesium le zinki, e leng li-micronutrients tse hlokahalang ebile e bohlokoa bakeng sa phetisetso ea tšusumetso ea methapo. Kahoo, tšebeliso ea tholoana ena e omisitsoeng ke tsela e ntle ea ho eketsa kapa ho boloka mohopolo le matla a ho ithuta, ho ba lijo tse monate bakeng sa bana ba kenang sekolo kapa bakeng sa batho ba tsofetseng ba nang le mathata a ho hopola, mohlala.

3. Laola tsoekere e maling a hao

Ka lebaka la fiber ea eona e ngata le limatlafatsi tseo e nang le tsona, joalo ka oleic acid le magnesium, hazelnut e thusa ho fokotsa le ho laola palo ea tsoekere maling, e eketsa kutloisiso ea insulin. Ka lebaka lena, hazelnut ke mohlala o motle oa seneke e ka jelloang ke batho ba nang le lefu la tsoekere nakong ea ha ba ja.

4. Thusa ho fokotsa boima ba 'mele

Linate ke mofuta oa litholoana tse omisitsoeng tse nang le fiber e ngata, e bakang maikutlo a maholo a ho khora, ka hona ho li ja ka nyane nakong ea seneke, mohlala, ho ka thusa ho theola boima ba 'mele, bakeng sa ho laola tlala hantle. Bakeng sa sena, ho kgothaletswa ho ja tse ka bang 30 g ea makotomane.

5. Thibela mofetše

Linate li na le li-antioxidants tse ngata, livithamini le liminerale tse ka fanang ka thepa e khahlanong le mofets'e. Tholoana ena e omisitsoeng e na le antioxidant e tsejoang e le proanthocyanins, e sirelletsang khahlano le khatello ea mali.

Ho feta moo, litaba tsa eona tse nang le vithamine E le mankanese, li sireletsa khahlanong le tšenyo ea lisele tse ka bakang mofetše qetellong.

Tlhahisoleseling ea phepo e nepahetseng ea Hazelnut

Tafole e latelang e bonts'a leseli la phepo bakeng sa ligrama tse 100 tsa hazelnut:

Li-diresepe tse bonolo tse nang le Hazelnut

Mefuta e meng ea diresepe e bonolo eo u ka e etsang lapeng mme o kenyelletsa makotomane lijong, ke:

1. tranelate ea Hazelnut

Lisebelisoa

• 250 g ea hazelnut;
• 20 g ea phofo ea cocoa;
• 2 tablespoons tse tletseng tsoekere ea kokonate.

Mokhoa oa ho itokisa

Tsamaisa ka makotomane ka ontong e futhumetseng pele ho 180ºC 'me u tsamaee nako e ka etsang metsotso e 10 kapa ho fihlela a sootho. Ebe u beha makotomane ka har'a sesebelisoa sa lijo kapa blender ebe u a otla ho fihlela a tsitsitse haholoanyane.

Ebe u eketsa phofo ea cocoa le tsoekere ea coconut, u fetise motsoako hape ka processor kapa blender. Ebe u kenya tranelate ka sejaneng sa khalase ebe u ja kamoo u ratang.

2. Lebese la Hazelnut

Lisebelisoa

• 1 senoelo sa makotomane;
• 2 likhaba tsa lijo tse tsoekere tsa tatso ea vanilla;
• 1 pinch ea letsoai la leoatle (ka boikhethelo);
• 1 khaba (ea lijo tse tsoekere) ea sinamone, nutmeg kapa phofo ea cocoa (ka boikhethelo);
• Likopi tse 3 tsa metsi.

Mokhoa oa ho itokisa

Inela makotomane ka metsing bonyane lihora tse 8. Ka nako eo, hlatsoa makotomane 'me u otle se-blender hammoho le lisebelisoa tse ling, bakeng sa tatso. Senya motsoako ebe u boloka ka nkho kapa botlolo ea khalase.

3. Botoro ea hazelnut

Lisebelisoa

• Likopi tse 2 tsa makotomane;
• ¼ senoelo sa oli ea limela, joalo ka canola.

Mokhoa oa ho itokisa

Preheat ontong ho fihlela ho 180º 'me u behe makotomane holim'a tereing ebe u chesa. Tlohella toast metsotso e 15 kapa ho fihlela letlalo le qala ho oela makotomane kapa ho fihlela makotomane a le 'mala oa khauta.

Beha makotomane ka lesela le hloekileng, koala 'me u emelle metsotso e 5. Ebe u tlosa letlalo ho makotomane 'me u emelle metsotso e meng e 10, ho fihlela ba pholile ka ho felletseng. Qetellong, beha makotomane ka har'a sesebelisoa sa lijo kapa blender, eketsa oli le ho e otla ho fihlela motsoako o e-na le mokhoa o tšoanang le oa peanut butter.

4. Khoho le salate ea hazelnut

Lisebelisoa

• 200 g ea khoho e halikiloeng;
• 1 apole e mahareng e khaotsoe ka likotoana tse tšesaane;
• 1/3 senoelo sa makotomane a halikiloeng ka ontong;
• Onion eiee ea senoelo;
• Lettuce e hlatsoitsoeng le ho aroloa ka makhasi;
• Tamati ea Cherry;
• 2 tablespoons ea metsi;
• Likhaba tse 4 tsa lijo tse tsoekere tsa asene ea balsame;
• ½ khaba (ea lijo tse tsoekere) tsa letsoai;
• 1 clove ea konofolo;
• 1 pinch ea paprika;
• ¼ senoelo sa oli ea mohloaare.

Mokhoa oa ho itokisa

Qala ka ho arola lisebelisoa tsa ho apara salate. Ho etsa sena, otla makotomane, likhaba tse 2 tsa eiee, metsi, letsoai, konofolo, asene ea balsame le paprika ka har'a processor ea lijo kapa blender. Ho sa le joalo, eketsa oli e nyane ka nako. Motsoako o se o loketse.

Ka setshelong se seholo, beha makhasi a lettuce, eiee e setseng le ½ senoelo sa sopho. Hlohlelletsa ebe o eketsa litamati tsa ciliegia tse sehiloeng ka halves 'me u behe lilae tsa apole, u li hlatsoe ka sopho e setseng. Haeba o lakatsa, o ka eketsa makotomane a sithabetseng kaholimo.