Phofo e monate ea litapole: ke ea eng le hore na e sebelisoa joang

Litaba

• U ka e etsa joang hae
• Mokhoa oa ho ja
• Recipe ea Pancake e nang le phofo ea litapole tse monate
• Vithamine e nang le phofo ea litapole

Phofo ea litapole, e boetse e bitsoa litapole tse nang le phofshoana, e ka sebelisoa e le mohloli o tlase ho isa bohareng ba glycemic index carbohydrate, ho bolelang hore butle butle e monngoa ke mala, e boloka matla a 'mele nako e telele ntle le ho baka keketseho ea tlhahiso ea mafura kapa mali li-spikes tsa tsoekere.

Joalo ka litapole, phofo e matlafatsa lijo ka ho nolofatsa le ho hlasimolla boima ba mesifa. Phofo e tsoekere e ka eketsoa ho lipepe tse kang lipanekuku, li-smoothies, mahobe le likuku.

Melemo ea ho sebelisa phofo ena ke:

1. Mokhoa o moholo oa tšebetso, hobane ho sebelisa phofo ho fapana le litapole ho boloka nako ea ho pheha ka kichineng;
2. Monyetla o moholo oa tšebeliso ka diresepe tse fapaneng, joalo ka livithamini, moro le li-pancake;
3. Matšoenyeho a phahameng a caloric ka phofo, ho thusa ho eketseha ha likhalori lijong tsa ba batlang ho nona le boima ba mesifa;
4. Ho bonolo ho tsamaisa 'me ue sebelise mosebetsing kapa joaloka ho ikoetlisa pele ho ikoetlisa;
5. E ntlafatsa tsamaiso ea mala;
6. E ntlafatsa bophelo bo botle ba letlalo, moriri le mahlo, kaha e ruile beta-carotene, antioxidant e matla.

Phofo ea litapole e monate e ka etsoa hae kapa ea rekoa e se e lokiselitsoe mabenkeleng a fanang ka lihlahisoa tsa phepo le litlatsetso tsa lijo. Bona le melemo ea litapole.

U ka e etsa joang hae

Ho etsa phofo ea litapole lapeng, o hloka:

• 1 kg ea litapole
• 1 grater
• Sebopeho se le seng se seholo
• motsoako

Mokhoa oa ho itokisa:

Hlatsoa litapole hantle ebe u li tšela ka har'a metsi a mangata, e le hore e be likotoana tse tšoanang le litapole tsa joang, empa li kholoanyane. Jala litapole tse halikiloeng hantle ka sebopeho, hore li se ke tsa bokellana, ebe o isoa ka ontong e futhumetseng pele, e ka bang 150 ho isa ho 160ºC, ho fihlela litapole li omisitsoe hantle, li lokolohile ebile li le makukuno. Joale, litapole tse omisitsoeng li lokela ho sililoa ka blender, hanyane ka hanyane, ho fihlela e e-ba phofo ea phofo, e lokelang ho bolokoa ka nkhong e hloekileng ea khalase e nang le sekwahelo, haholo-holo sehatsetsing. E ngoe le e ngoe ea 1 kg ea litapole e hlahisa phofo e ka bang 250g.

Mokhoa oa ho ja

Phofo ea litapole e monate e ka eketsoa ka li-vithamine tsa pele ho kapa tsa kamora ho ikoetlisa, e leng ho eketsang boleng ba matla a ho sisinyeha. E ka boela ea tsoakoa le mefuta e meng ea bohobe, paseka, kaka le lipepepe, ho etsa hore ho be bonolo ho sebelisa phofo ea litapole ho fihlela ho 20% ea boima ba kakaretso ea phofo ho risepe.

Litsela tse ling tsa ho e sebelisa li kenyelletsa bohobe ba nama ea nama ea nama ea khomo kapa ea kana, ho eketsa libolo tsa nama le ho tiisa moro le sopho.

Recipe ea Pancake e nang le phofo ea litapole tse monate

Lisebelisoa:

• Khaba e 1 ea phofo ea litapole
• 1 lehe
• 2 tablespoons lebese

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle ka fereko kapa fouet. Preheat skillet ka oli e nyane kapa oli ebe o tšela hlama, o retelehe ka hloko ho baka ka mahlakore ka bobeli. Tlatsa kamoo u lakatsang.

Vithamine e nang le phofo ea litapole

Lisebelisoa:

• 250 ml lebese
• Banana e le 1
• 1 ea protheine ea Whey
• Khaba e 1 ea phofo ea litapole
• 1 isipuni botoro ea peanut
• Mokhoa oa ho itokisa:

Otla metsoako eohle ea blender 'me u noe.

Sheba mefuta e meng ea diresepe bakeng sa li-snacks tse nang le liprotheine tse 6 ho eketsa mesifa.