Butter e entsoeng ka maiketsetso ea Almond ho fumana mesifa

Litaba

• Tlhahisoleseling ea phepo e nepahetseng
• Mokhoa oa ho etsa botoro ea almonde hae
• Recipe ea Almond Biscuit

Botoro ea almonde, e tsejoang hape e le peista ea almonde, e na le liprotheine tse ngata le mafura a matle, e tlisa melemo ea bophelo bo botle joalo ka ho theola k'holeseterole e mpe, ho thibela lefu la atherosclerosis le ho hlasimolla leruo la mesifa ho litsebi tsa mesebetsi ea 'mele.

E ka sebelisoa mefuteng e fapaneng ea ho pheha ka kichineng, 'me e ka kenyelletsoa li-cookies, likuku, e jeoa ka bohobe, toast le ho eketsa livithamini nakong ea pele kapa kamora ho ikoetlisa.

Melemo ea eona ea bophelo bo botle ke:

1. Thuso ea ho cholesterol e tlase, hobane e ruile ka mafura a matle;
2. Thibela atherosclerosis le mafu a pelo le methapo, a nang le omega-3;
3. Ntlafatsa tsamaiso ea mala, hobane e ruile likhoele;
4. Thusa ho theola boima ba 'mele, bakeng sa ho fana ka khora;
5. Fana ka matla ho ikoetliseng, bakeng sa ho ba le li- calories tse ngata;
6. Thuso ho hypertrophy le ho hlaphoheloa ha mesifa, kaha e na le liprotheine le liminerale tse kang calcium le magnesium;
7. Thibela mahlaba, kaha e na le calcium le potasiamo e ngata;
8. Matlafatsa sesole sa 'mele, kaha e ruile ka zinki.

Ho fumana melemo ena, o lokela ho ja likhaba tse 1 ho ea ho tse 2 tsa botoro ea almonde ka letsatsi. Bona le melemo le mokhoa oa ho etsa botlolo ea peanut.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e fana ka tlhaiso-leseling ea phepo bakeng sa 15g ea botoro ea almonde, e lekanang le thispone e le 'ngoe ea sehlahisoa sena.

Ho bohlokoa ho hopola hore ho fumana melemo le limatlafatsi tse ngata, o tlameha ho reka botoro e hloekileng, e entsoeng feela ka lialmonde, ntle le tsoekere, letsoai, oli kapa lintho tse natefisang.

Mokhoa oa ho etsa botoro ea almonde hae

Ho etsa botoro ea almonde hae, o tlameha ho kenya linoelo tse 2 tsa lialmonde tse ncha kapa tse halikiloeng ka har'a processor kapa blender ebe o li tlohella hore li otle ho fihlela e ba lekhapetla. Tlosa, boloka ka setshelong se hloekileng se nang le sekwahelo ebe u boloka sehatsetsing ho fihlela khoeli e le 'ngoe.

Kakaretso ena e ka etsoa hape ka ho sebelisa lialmonde tse halikiloeng. Maemong ana, o tlameha ho futhumatsa ontong ho fihlela ho 150ºC ebe o hasanya nama ka sereing, o e siea ka ontong nako e ka etsang metsotso e 20 ho isa ho e 30, kapa nako e telele ho lekana ho fihlela e soothoe. Tlosa ho tloha ka ontong ebe u otla motlakase ho fihlela pente e buloa.

Recipe ea Almond Biscuit

Lisebelisoa:

• 200 g, botoro ea almonde
• 75 g tsoekere e sootho
• 50 g ea kokonate e grated
• 150 g ea oatmeal
• 6 ho ea ho 8 tablespoons ea seno sa meroho kapa lebese

Mokhoa oa ho itokisa:

Beha botoro ea almonde, tsoekere, coconut le phofo ka sekotlolo ebe u kopanya le matsoho ho fihlela u fumana motsoako o monate. Kenya seno sa meroho kapa khaba ea lebese ka khaba, ho leka ho ts'oana ha hlama, e lokelang ho kopanngoa ntle le ho khomarela.

Ebe u phutha hlama pakeng tsa maqephe a mabeli a letlalo, e thusang hlama hore e se ke ea khomarela tafoleng kapa bencheng. Khaola hlama ka sebopeho se lakatsehang sa li-cookies, e behe ka tereing ebe o e beha ka ontong e futhumetseng pele ho 160ºC metsotso e ka bang 10.

Hlahloba mokhoa oa ho etsa tlatsetso ea maiketsetso ho fumana boima ba mesifa.