Melemo ea bophelo bo botle ba litapole le mokhoa oa ho ja

Litaba

• Melemo ea bophelo bo botle
• Tlhahiso ea phepo e nepahetseng ea litapole
• Mokhoa oa ho ja
• 1. Litapole tse monate le khoho
• 2. Litapole tsa litapole
• 3. Litapole tsa litapole tse tsoekere
• 4. Li-cookie tse monate tsa litapole
• 5. Bohobe ba chisi bo nang le litapole
• 6. Brownie tapole

Patata ke tuber e fang 'mele matla ka lebaka la lik'habohaedreite tsa eona, ntle le ho ba le mafura a mangata, livithamini le liminerale, tse netefatsang melemo e' maloa ea bophelo bo botle.

Ntle le moo, litapole li na le li-antioxidants tse ngata, joalo ka beta-carotene, flavonoids le metsoako ea phenolic, e thusang ho sireletsa lisele tsa 'mele khahlanong le litlamorao tsa li-radical tse sa lefelloeng, e leng se etsang hore e be mokhoa o mong o phetseng hantle ho litapole tsa Senyesemane. Litapole tse monate hangata li na le 'mala oa lamunu, leha ho le joalo li na le mefuta e meng, e ka bang bosoeu, bosootho kapa bopherese.

Melemo ea bophelo bo botle

Melemo e meng ea litapole ke:

• E thibela botsofali pele ho nako, e ntlafatsa bophelo bo botle ba letlalo le pono, kaha e na le vithamine C e ngata le beta-carotenes, tse fetoloang 'meleng ho ba vithamine A le li-antioxidants, tse sirelletsang lisele tsa' mele ho li-radical tse sa lefelloeng;
• E boloka bophelo bo botle ba mala, hobane e na le likhoele tse ngata tse khothalletsang mala ho ba le melemo ho batho ba nang le lesokolla;
• E thusa ho laola metabolism, hobane ke mohloli o moholo oa livithamini tsa B, tse sebetsang joalo ka li-coenzymes liketsong tse 'maloa tsa ts'ebetsong;
• E ka fokotsa kotsi ea ho hlahisa mefuta e meng ea mofets'e, joalo ka matšoafo le molomo, kaha e na le flavonoids le li-antioxidants tse ling;
• E matlafatsa sesole sa 'mele mme e rata mokhoa oa ho fola, kaha e na le vithamine A, C le li-antioxidants;
• E rata ho eketseha ha mesifa, kaha e fana ka matla a hlokahalang bakeng sa koetliso;
• E khothalletsa bophelo bo botle ba pelo, ka lebaka la hore e ruile fiber le li-antioxidants, e thusa ho theola maemo a LDL, a tsejoang hape e le cholesterol e mpe.

Ntle le moo, ka lebaka la fiber ea eona, ts'ebeliso ea litapole e baka tsoekere ea mali ho nyoloha butle haholo mme e eketsa maikutlo a ho khora, a ka jelloang hanyane ke batho ba nang le lefu la tsoekere le ba ntseng ba ja lijo tse theolang boima ba 'mele.

Tlhahiso ea phepo e nepahetseng ea litapole

Tafole e latelang e bonts'a sebopeho sa phepo ea litapole bakeng sa ligrama tse 100 tsa lijo tsena:

Litapole tse tsoekere li na le ponahalo e ts'oanang le litapole tsa yacon. Ithute haholoanyane ka litapole tsa yacon.

Mokhoa oa ho ja

Patata e ka jeoa ka lekhapetla kapa ntle le eona, 'me e ka phehoa ka ontong, e besitsoe, e phehiloe kapa e halikiloe. Ntle le moo, tuber ena e ka jeoa e halikiloe, leha ho le joalo khetho ena ha e phetse hantle.

Litapole tse tsoekere li ka kenyelletsoa lijong tsa mantlha tsa matsatsi ao koetliso e matla e etsoang, 'me e ka tsamaea le meroho le lijo tse nang le protheine le mafura a tlase joalo ka khoho kapa Turkey, lehe kapa tlhapi, ka moo ho ka khonehang. ho rata ho fumana boima ba mesifa.

Tabeng ea batho ba nang le lefu la tsoekere, ts'ebeliso ea litapole e lokela ho ba ka likaroloana tse nyane mme, ka ho khetheha, e phehe, ka tsela ena index ea bona ea glycemic ha e holimo haholo.

Mekhoa e meng e nepahetseng ea ho ja litapole ke:

1. Litapole tse monate le khoho

Lisebelisoa

• Fillet ea khoho e le 1;
• Litapole tse 2;
• Veine e tšoeu;
• Makhasi a leoatle;
• 1/2 lemon;
• Oregano, letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa

Etsa khoho ka veine, lekhasi la bay, sirilamunu le oregano. Roast litapole ka ontong e phuthetsoe ka aluminium foil metsotso e 30. Hlatsoa khoho ea khoho. Tsamaea le salate ea k'habeche e khubelu, pelepele, tamati le arugula, ho noka ka oli ea mohloaare le asene.

2. Litapole tsa litapole

Lisebelisoa

• Li-unit tse 2 tse mahareng tsa litapole;
• 1 tablespoon oli ea mohloaare;
• 1 lekala la rosemary;
• Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa

Khaola litapole, ka lekhapetleng kapa ntle le tsona, ka likhae tse tšesaane haholo 'me u li hasane ka foromo e koahetsoeng ka pampiri ea letlalo, e le hore likhae li arohane.

Kenya ontong e futhumetseng pele ho 180ºC bakeng sa metsotso e ka bang 20 ho isa ho e 30 kapa ho fihlela litapole li le khauta ebile li hlaba, ho eketsa oli ea mohloaare, letsoai, rosemary le pepere qetellong ea selemo, kapa letsoai la litlama feela.

3. Litapole tsa litapole tse tsoekere

Lisebelisoa

• 2 litapole tse mahareng;
• Oli ea mohloaare kapa oli ea kokonate;
• Rosemary, oregano kapa litlama tse ntle, letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa

Tlosa lekhapetleng la litapole, u sehe lilae tse tšesaane haholo ebe u li beha ka tereing e nang le pampiri e entsoeng ka letlalo. Beha oli ea mohloaare kapa oli ea coconut le tatso ea nako.

Beha litsupa ka ontong e futhumetseng pele ho 200ºC metsotso e ka bang 10 ho isa ho e 15. Tlosa likhase ebe u li siea metsotso e meng e 10 kapa ho fihlela li soeufalitsoe. Nako ea ontong e ka fapana ho latela botenya ba chip.

4. Li-cookie tse monate tsa litapole

Lisebelisoa

• Likopi tse 2 tsa litapole tse phehiloeng le tse hatisitsoeng;
• 1 kopi ea tsoekere e sootho;
• Likopi tse 2 tsa phofo e tšoeu ea koro;
• Likopi tse 2 tsa phofo ea koro e felletseng;
• 2 tablespoons ea majarine;
• Letsoai ho latsoa.

Mokhoa oa ho itokisa

Kopanya lisebelisoa tsohle ho fihlela li etsa hlama e sa ts'oaneng le matsoho a hau. Etsa mohlala oa li-cookie tse chitja kapa tsa menoana ebe o hasana ka sebopeho se tlotsitsoeng, hore li arohane. Bake ka ontong e mahareng e futhumetseng pele ho fihlela ho 180ºC ho fihlela khauta.

5. Bohobe ba chisi bo nang le litapole

Lisebelisoa

• 100 g ea litapole tse phehiloeng;
• Lehe le le leng;
• 2 tablespoons ea metsi;
• 1 isipuni sa oli ea mohloaare e sa tsoaloang;
• 100 g ea ricotta;
• Khaba e 1 ea liprotheine tsa whey phofo ntle le tatso;
• 1 senoelo sa phofo e bolila;
• ½ senoelo sa fafatsa tse tsoekere.

Mokhoa oa ho itokisa

Beha litapole, lehe, metsi, oli le ricotta ka blender ebe u li kopanya ho fihlela ho fumanoa motsoako o tšoanang. Ebe oe phethola ka sekotlolo ebe o eketsa lisebelisoa tse setseng, o hlohlelletsa hantle. Kenya tsohle ka sehatsetsing metsotso e ka bang 15 ho fihlela hlama e tiea.

Etsa libolo ka hlama ebe u li beha holim'a pampiri ea ho baka e hlatsoitsoeng ka oli. Bake ka 160ºC metsotso e 15 kapa ho fihlela khauta.

6. Brownie tapole

Lisebelisoa

• Likopi tse 2 tsa litapole tse phehiloeng;
• 1 senoelo sa metsi;
• 4 tablespoons ea cocoa phofo kapa linaoa tsa tsie;
• 1 senoelo sa 70% ea chokolete e khethiloeng;
• 4 tablespoons ea phofshoana ea stevia sweetener kapa mahe a linotši;
• 2 senoelo phofo ea almonde, oatmeal kapa raese phofo;
• Mahe a mane;
• 1 teaspoon ea phofo e bakang.

Mokhoa oa ho itokisa

Pheha litapole, tlosa lekhapetla ebe u boloka. Ka sekotlolo, otla mahe ho fihlela a lekana habeli ebe o eketsa lisebelisoa tse setseng, o hlohlelletsa hantle. U ka sebelisa processor, blender kapa mixer. nka ho baka ka pane e tlotsitsoeng metsotso e ka bang 25 ka ontong e mahareng.

Bona hape mokhoa oa ho etsa le mokhoa oa ho sebelisa phofo ea litapole ho fumana boima ba mesifa.