Melemo ea 9 ea bophelo bo botle ba apole le mokhoa oa ho e sebelisa

Litaba

• 1. E sireletsa khahlanong le lefu la pelo
• 2. Ho laola lefu la tsoekere
• 3. E o thusa ho theola boima ba mmele
• 4. E ntlafatsa tšebetso ea mala
• 5. Ho kokobetsa bohloko ba mala
• 6. E thibela mofetše
• 7. E thibela likoti
• 8. E ntlafatsa ts'ebetso ea boko
• 9. E liehisa botsofali
• Mokhoa oa ho sebelisa apole ho natefeloa ke melemo ea eona
• Tafole ea tlhaiso-leseling ea phepo e nepahetseng
• Li-recipe tse phetseng hantle tse nang le apole
• Apole e besitsoeng le sinamone
• Jusi ea Apple

Apole ke tholoana ea semelo sa Asia e thusang ho laola mafu a itseng a kang lefu la tsoekere, ho theola k'holeseterole, ntle le ho ntlafatsa tšilo ea lijo e tlatsetsang ts'ebelisong e ntle ea limatlafatsi. Apole e boetse e bontšoa ho ba batlang ho theola boima ba 'mele, hobane e na le fiber e ngata ebile e na le likhalori tse fokolang.

Ntle le moo, apole e na le pectin e ngata, livithamini, liminerale le li-antioxidants tse thusang ho matlafatsa sesole sa 'mele le ho ba le melemo e meng e mengata ea bophelo bo botle.

Melemo ea mantlha ea apole ke:

1. E sireletsa khahlanong le lefu la pelo

Liapole li ruile pectin, fiber e qhibilihang, e sebetsang ka ho eketsa ts'oaetso le ho fokotsa ho monya mafura lijong. Kahoo, e thusa ho fokotsa k'holeseterole e leng ntho e ikarabellang bakeng sa nts'etsopele ea mafu a pelo le methapo a joalo ka lefu la myocardial infarction kapa atherosclerosis. Hlahloba lipepepe tse entsoeng ka maiketsetso ho theola k'holeseterole.

Ntle le moo, apole e na le li-polyphenols tse nang le litlamorao tsa antioxidant tse thusang ho laola khatello ea mali hape e fokotsang kotsi ea stroke.

2. Ho laola lefu la tsoekere

Li-polyphenols tse teng ka har'a apole li thibela tšenyo ea lisele tsa beta tsa manyeme, tse ikarabellang bakeng sa tlhahiso ea insulin. Boithuto bo bong bo bontša hore ho ja apole ka letsatsi ho fokotsa tšenyo ea lisele tsena ka ho fokotsa menyetla ea ho ba le lefu la tsoekere.

Ntle le moo, ts'ebetso ea antioxidant ea polyphenols e fokotsa ho monya tsoekere, e tlatsetsang phokotsong ea tsoekere ea mali. Sheba litholoana tse ling tse 13 tse khothalletsoang batho ba nang le lefu la tsoekere.

3. E o thusa ho theola boima ba mmele

Liapole li na le fiber le metsi a mangata a u thusang hore u ikutloe u tletse nako e teletsana, ho fokotsa takatso ea lijo, e leng molemo ho ba hlokang ho fokotsa boima ba 'mele.

Ntle le moo, pectin e teng ka har'a apole e thusa ho fokotsa ho monya mafura ke mala, ho fokotsang palo ea likhalori lijong.

Bona tse ling ka lijo tsa apole.

4. E ntlafatsa tšebetso ea mala

Pectin, e leng e 'ngoe ea likhoele tse ka sehloohong tse qhibilihang ka har'a liapole, e monya metsi a tsoang karolong ea tšilo ea lijo ho etsa gel e thusang ho sila le ho thusa mala ho sebetsa hantle. Se loketseng ke ho ja apole ka lekhapetleng hobane pectin e kholo ka ho fetisisa e fumanoa lekhapetleng.

Apole e ka sebelisoa le maemong a letshollo ho laola mala, empa e lokela ho jeoa ntle le lekhapetleng. Sheba risepe ea lero la apole bakeng sa lets'ollo.

5. Ho kokobetsa bohloko ba mala

Likhoele tsa apole, haholo-holo pectin, li kokobetsa bohloko ba mpeng le gastritis mme li thusa ho folisa liso tsa ka mpeng hobane li theha gel e sireletsang lera la mpa. Ho phaella moo, apole e thusa ho fokotsa acid e ka mpeng.

Morero o motle ke ho ja liapole tse peli ka letsatsi, e 'ngoe hoseng le e' ngoe bosiu.

6. E thibela mofetše

Li-polyphenol tse teng ka har'a apole li na le tšebetso ea antioxidant le anti-inflammatory e fokotsang tšenyo ea lisele mme ka hona e thusa ho thibela mofetše. Boithuto bo bonts'a hore ho ja apole ka letsatsi ho ka fokotsa menyetla ea mofets'e oa 'mala, matsoele le tšilo ea lijo.

Sheba lijo tse ling tse thusang ho thibela mofetše.

7. E thibela likoti

Apole e na le asiti ea malic e eketsang tlhahiso ea mathe, e fokotsang ho ata ha libaktheria tse ikarabellang bakeng sa ho thehoa ha lejoe le bakang ho bola ha leino. Ntle le moo, mathe a mangata a thusa ho tlosa libaktheria molomong.

Likhoele tse qhibilihang tse teng ka har'a apole li hloekisa meno 'me livithamini le liminerale tse teng ka har'a apole li thusa ho boloka meno a phetse hantle.

Ithute haholoanyane ka li-caries.

8. E ntlafatsa ts'ebetso ea boko

Apole e eketsa tlhahiso ea acetylcholine, ntho e ikarabellang lipuisanong lipakeng tsa methapo ea kutlo, ka hona e ntlafatsa mohopolo le ho fokotsa menyetla ea ho tšoaroa ke Alzheimer's.

Ho feta moo, livithamini tsa B le vithamine C tse teng ka har'a apole li thusa ho sireletsa tsamaiso ea methapo.

Bona litlatsetso tse thusang ho ntlafatsa mohopolo le ho tsepamisa mohopolo.

9. E liehisa botsofali

Apole e na le vithamine A, E le C tseo e leng li-antioxidants tse thusang ho loantša li-radicals tse sa lefelloeng tse entsoeng ke botsofali, tšilafalo le phepo e nepahetseng. Vithamine C e boetse e thusa tlhahiso ea collagen e bolokang letlalo le thatafala, le fokotsa makhopo le ho tetema.

Mokhoa oa ho sebelisa apole ho natefeloa ke melemo ea eona

Apole ke tholoana e matlafatsang haholo, empa hape e tenyetseha haholo, e ka sebelisoang ka mekhoa e mengata:

1. Apole e besitsoeng kapa e halikiloeng: e bohlokoa haholo ha ho na le mathata a mala, joalo ka ho hlatsa kapa letshollo;

2. Apole e tala ka lekhapetla: e thusa ho fokotsa takatso ea lijo le ho laola mala hobane a na le likhoele tse ngata;

3. Apple e sa hlahisoang e tala: e bontšitsoeng ho tšoara mala;

4. Lero la Apple: e thusa ho nosetsa metsi, ho laola mala a qabeletsoeng le ho fokotsa takatso ea lijo hobane e na le fiber e bitsoang pectin e lulang ka mpeng nako e teletsana, e eketsa ho khora;

5. Apole e se nang metsi: e ntle bakeng sa bana, kaha e na le sebopeho sa crunchier se ka sebelisoang e le sebaka sa li-fries tsa French, ka mohlala. Feela beha apole ka ontong ka mocheso o tlase, metsotso e ka bang 20 ho fihlela e hlanya;

6. Tee ea Apple: e ntlafatsa tšilo ea lijo 'me e imolla lesokolla. Lekhapetla la apole le lona le ka eketsoa ho li-tea tse se nang tatso tse ngata joalo ka tee e thuhang lejoe kapa St. John's wort ho e fa tatso e monate ho feta;

7. Asene ea Apple: e thibela le ho phekola bohloko ba manonyeletso, ntle le ho fokotsa bohloko ba mpeng le ho ntlafatsa tšilo ea lijo. Asene ea Apple cider e ka jeoa ka lisalateng kapa o ka hlapolla likhaba tse 1 ho ea ho tse 2 tsa asene ea apole ka khalase ea metsi ebe oa e noa metsotso e 20 pele ho lijo tsa hoseng kapa tsa mots'eare. Mona ke mokhoa oa ho etsa asene ea cider lapeng.

Ho ja apole e le 1 ka letsatsi bakeng sa lijo tsa hoseng, joalo ka lijo tse tsoekere kapa lijo tse bobebe ke tsela e ntle ea ho natefeloa ke melemo eohle ea eona, ho netefatsa bophelo bo botle.

Shebella video e ka tlase mohato ka mohato oa ho etsa liapole tse se nang metsi lapeng, kapele le ka bophelo bo botle:

Tafole ea tlhaiso-leseling ea phepo e nepahetseng

Tafole e latelang e bonts'a sebopeho sa phepo ea 100 g ea liapole tse nang le lekhapetla le ntle le lona.

Mokhoa o bonolo oa ho ja tholoana ena ke ho ja apole ka sebopeho sa eona sa tlhaho, ho eketsa apole ho salate ea litholoana kapa ho etsa lero.

Li-recipe tse phetseng hantle tse nang le apole

Mefuta e meng ea diresepe ea apole e potlakile, e bonolo ho e lokisetsa ebile e na le phepo.

Apole e besitsoeng le sinamone

Lisebelisoa

• Liapole tse 4;
• Sinamone e nang le phofo ho latsoa.

Mokhoa oa ho itokisa

Beha liapole tse 4 tse hlatsoitsoeng tse behiloeng ka lehlakoreng la pampiri ea ho baka ebe o eketsa senoelo sa 3/4 sa metsi. Beha ontong e futhumetseng pele ebe u chesa metsotso e ka bang 30 kapa ho fihlela litholoana li le bonolo. Fafatsa sinamone e phofshoana.

Jusi ea Apple

Lisebelisoa

• Liapole tse 4;
• 2 a etsang dilitara tse metsi;
• Tsoekere kapa sejo se tsoekere ho latsoa;
• Likotoana tsa leqhoa.

Mokhoa oa ho itokisa

Hlatsoa liapole, ebola ebe u tlosa lipeo. Otla liapole ka blender ka lilithara tse 2 tsa metsi. Haeba o lakatsa, sefa lero. Kenya tsoekere kapa senate ho latsoa. Kenya lero ka nkhong ebe u eketsa leqhoa.

Sheba mefuta e meng ea diresepe tsa lero la apole.