Melemo ea bophelo ba mahapu

Litaba

• 1. E thusa ho qhekella
• 2. Ho nosetsa 'mele
• 3. E matlafatsa sesole sa 'mele
• 4. E sireletsa letlalo letsatsing
• 5. E ntlafatsa tsamaiso ea mala
• 6. E thusa ho laola khatello ea mali
• 7. E ntlafatsa bophelo ba letlalo le moriri
• Tlhahisoleseling ea phepo ea mahapu
• Li-recipe tsa mahapu
• Mahapu le kharenate salate
• Sejo sa mahapu
• Salpicão e tala

Mahapu ke tholoana e monate e nang le metsi a mangata, e nang le potasiamo e ngata le magnesium, e etsang hore e be diuretic ea tlhaho e ntle haholo. Tholoana ena e na le litlamorao tse ntle ho tekano ea metsi, e thusa ho thibela ho boloka metsi le ho khothaletsa letlalo le nang le metsi a mangata le bocha.

Mahapu a entsoe ka metsi a 92% le tsoekere ea 6% feela, e leng palo e nyane e sa ameng hampe maemo a tsoekere ea mali ka hona ke khetho e ntle ea ho e kenyelletsa lijong.

Melemo e meng ea bophelo ba mahapu ke:

1. E thusa ho qhekella

Mahapu a na le tšebetso ea ho ntša metsi, e thusang 'mele ho loants'a poloko ea metsi.

2. Ho nosetsa 'mele

Mahapu a thusa ho nosetsa 'mele hobane o na le metsi a 92%. Ho phaella moo, e boetse e na le likhoele tse hlophisitsoeng, tseo hammoho le metsi li thusang motho hore a ikutloe a khotsofetse. Bona lijo tse ling tse nang le metsi a mangata a thusang ho loantša ho felloa ke metsi 'meleng.

3. E matlafatsa sesole sa 'mele

Kaha ke mohloli o motle oa vithamine C, mahapu a kenya letsoho tšebetsong e nepahetseng ea sesole sa 'mele. Ntle le moo, e boetse e na le li-carotenoids, tse li-antioxidants tse bontšitsoeng li sebetsa hantle ho thibela mafu a itseng, joalo ka mefuta e meng ea mofets'e.

Bona melemo e meng ea bophelo bo botle ea li-carotenoids le lijo tse ling moo li ka fumanoang teng.

4. E sireletsa letlalo letsatsing

Ka lebaka la sebopeho sa eona se nang le li-carotenoid tse ngata, joalo ka lycopene, mahapu ke khetho e ntle ea ho thusa ho sireletsa letlalo ho senyeha ha foto ea oxidative mme ka hona le thibele ho tsofala pele ho nako.

5. E ntlafatsa tsamaiso ea mala

Mahapu a na le likhoele le metsi a mangata, a eketsang kuku ea mantle le ho kenya letsoho tšebetsong e ntle ea tsamaiso ea mala. Bona malebela a mang ho ntlafatsa tsamaiso ea mala.

6. E thusa ho laola khatello ea mali

Hobane e na le metsi a mangata, potasiamo le magnesium, mahapu a thusa ho boloka khatello ea mali e tloaelehileng. Ntle le moo, lycopene e boetse e thusa ho theola khatello ea mali le k'holeseterole, hape e thibela ho kenella ha k'holeseterole methapong.

7. E ntlafatsa bophelo ba letlalo le moriri

Mahapu a kenya letsoho letlalong le moriri o phetseng hantle, ka lebaka la boteng ba livithamini A, C le lycopene. Vithamine C e nka karolo ho kopaneng ha collagen, vithamine A e kenya letsoho ho nchafatseng lisele mme lycopene e thusa ho sireletsa letlalo ho senngoe ke letsatsi.

Karolo e khubelu ea mahapu e na le li-carotenoids tse nang le antioxidant, beta-carotene le lycopene tse sireletsang letlalo liphellong tse kotsi tsa letsatsi, empa karolo e hlakileng, e haufi le letlalo le eona e na le limatlafatsi tse ngata, ka hona e lokela ho jeoa neng le neng ha ho khonahala. . Bona le melemo ea melon ho theola boima ba 'mele.

Tlhahisoleseling ea phepo ea mahapu

Tafole e bonts'a palo ea limatlafatsi ho 100 g ea mahapu:

Li-recipe tsa mahapu

Mahapu ke tholoana e atisang ho jeoa ka tlhaho, empa e ka phehoa le lijo tse ling. Mehlala e meng ea diresepe tsa mahapu ke:

Mahapu le kharenate salate

Lisebelisoa

• Likarolo tse 3 tse mahareng tsa mahapu;
• 1 kharenate e kholo;
• Makhasi a koena;
• Mahe a linotsi ho latsoa.

Mokhoa oa ho itokisa

Khaola mahapu likoto ebe u ebola kharenate, u sebelisa monyetla oa monokotšoai oa eona. Kenya tsohle ka sekotlolo, u khabise ka koena ebe u fafatsa mahe a linotši.

Sejo sa mahapu

Lisebelisoa

• Halofo ea lehapu;
• 1/2 langa le le lej;
• 1/2 eiee e khethiloeng;
• 1 clove ea konofolo;
• 2 tablespoons khaba parsley le chives;
• 2 tablespoons ea oli ea mohloaare;
• 1/2 khalase ea metsi;
• Ho fihlela nako: letsoai, pepere e ntšo le lekhasi le le leng la bay.

Mokhoa oa ho itokisa

Sauté konofolo clove le onion le oli ea mohloaare ho sootho. Ka nako eo eketsa mahapu, langa le le lej le bay bay 'me u tlohele mocheso o mofuthu metsotso e seng mekae ho fihlela tsohle li le bonolo haholo. Eketsa metsi, parsley le chives 'me ha u se u loketse li sebelise ka sejana sa nama kapa tlhapi.

Salpicão e tala

Lisebelisoa

• 1 lekhapetla la mahapu;
• 1 tamati e khethiloeng;
• 1 eiee e khethiloeng;
• Parsley le chives e khetsoeng ho latsoa;
• 1kg ea letsoele la khoho e phehiloeng le e halikiloeng;
• Mehloaare e sehiloeng
• 3 tablespoons ea mayonnaise;
• Mokelikeli oa 1/2 lemon.

Mokhoa oa ho itokisa

Kopanya lisebelisoa tsohle ka sekotlolo ebe o kopanya hantle. Kenya linoelo tse nyane kapa linoelo ebe u sebeletsa ice cream, u tsamaee le raese, ka mohlala.