Peo ea soneblomo ke eng le hore na e sebelisoa joang

Litaba

• 1. E sireletsa bophelo bo botle ba pelo
• 2. E thusa ho loantša ho patoa
• 3. E eketsa boima ba mesifa
• 4. Thuso ka ts'ebetso ea boima ba 'mele
• 5. E thusa ho theola tsoekere maling
• Tlhahisoleseling ea phepo ea peo ea soneblomo
• Li-recipe tse nang le peo ea soneblomo
• 1. Peo ea soneblomo e tšetsoeng linōko
• 2. Cookie recipe e nang le peo ea soneblomo
• 3. Granola e nang le peo ea soneblomo

Peo ea sonobolomo e loketse mala, pelo, letlalo ebile e thusa ho laola tsoekere ea mali, hobane e na le mafura a sa pheleng hantle, liprotheine, likhoele, vithamine E, selenium, koporo, zinki, folate, iron le phytochemicals. 30 g feela, e lekanang le lipeo tse seng kae ka letsatsi, ke mokhoa o motle oa ho tlatselletsa lijo tsa hau ka kakaretso.

Peo ena e ka jeoa habonolo e tsoakiloe ka salate ea lettuce kapa salate ea litholoana, ka livithamini, e otloa ka maro kapa e kopantsoe ho pasta. Ntle le moo, li fumanoa li na le khetla kapa ntle le eona, e le tala kapa e halikiloe ka letsoai kapa ntle le lona 'me u ka reka peo ea sonobolomo lisuphamaketeng kapa mabenkeleng a lijo tsa bophelo bo botle.

Oli ea soneblomo ke mofuta o mong oa ts'ebeliso ea peo ena, mme e na le melemo e 'maloa bakeng sa' mele, joalo ka ho sireletsa lisele khahlano le botsofali. Ithute haholoanyane ka melemo ea oli ea soneblomo.

Melemo ea ho ja peo ea soneblomo e ka ba:

1. E sireletsa bophelo bo botle ba pelo

Hobane li ruile mafura a matle, monounsaturated le polyunsaturated, lipeo tsa soneblomo li thusa ho sireletsa bophelo bo botle ba pelo le methapo ka ho laola li-cholesterol ka ho felletseng, ho eketsa k'holeseterole e ntle le ho fokotsa k'holeseterole e mpe, ntle le ho theola maemo a triglyceride.

Ntle le moo, boemo bo phahameng ba li-micronutrients, livithamini tsa antioxidant, folic acid le likhoele li ntlafatsa tšireletso ena ea pelo le methapo ka ho sireletsa lisele, ho theola khatello ea mali le ho laola tsoekere maling.

2. E thusa ho loantša ho patoa

Ka lebaka la likhoele tse ngata sebopeho sa eona, peo ea soneblomo e thusa ho loants'a ho sokela. Lebaka ke hore, e fokotsa nako ea lipalangoang tsa mala mme e eketsa molumo oa mantle. Lipolepo tse peli tsa lipeo tsa soneblomo li na le karolelano ea 2.4 g ea fiber.

Sheba malebela a ho fepa ho phekola ho sokela.

3. E eketsa boima ba mesifa

Hobane li na le protheine e ngata, peo ea soneblomo e ka thusa habonolo ho eketsa boima ba mesifa. Likhaba tse peli tsa khaba li na le 5g ea protheine, 'me li ka kenyelletsoa lijong tsa letsatsi le letsatsi, ho eketsa palo ea protheine lijong.

Bona mona ho feta mabapi le lijo ho fumana boima ba mesifa.

4. Thuso ka ts'ebetso ea boima ba 'mele

Peo ea soneblomo e ka sebelisoa ho theola boima ba 'mele, ka lebaka la likhoele tse ngata. Likhoele li nka nako e teletsana ho sila, ho fokotsa ts'ebetso ea ho ntša mpa, ho eketsa maikutlo a ho khora le ho fokotsa takatso ea lijo.

Leha ho le joalo, tlhokomelo e tlameha ho nkuoa kaha peo ea soneblomo le eona e na le mafura a mangata a etsang hore e be le boleng bo phahameng ba likhalori. Mohlala, likhaba tse peli tsa khaba ea soneblomo li na le likhalori tse 143, ka hona ho bohlokoa ho ja lipeo tsena ka tekano. Bakeng sa tlhaiso-leseling e ntle ho bohlokoa hore o buisane le setsebi sa phepo e nepahetseng.

5. E thusa ho theola tsoekere maling

Ts'ebeliso ea peo ea soneblomo e thusa ho theola tsoekere maling le ho fokotsa tšilo ea lijo le ho monya lik'habohaedreite kamora lijo, ka hona ho thibela hyperglycemia. Kahoo peo ea soneblomo le eona e ka ba setsoalle se setle lijong tsa batho ba nang le lefu la tsoekere, mohlala.

Ntle le sena, peo ea soneblomo e thusa ts'ebetsong ea ho theola boima ba 'mele, e lebisa ho fokotseheng ha boima ba' mele, ka hona, e fokotsa ho itima lijo ha maemo a tsoekere ea mali le ho laola maemo a insulin ea mali. Sheba mekhoa e meng ea ho theola tsoekere maling.

Tlhahisoleseling ea phepo ea peo ea soneblomo

Li-recipe tse nang le peo ea soneblomo

Mefuta e meng ea diresepe ea ho kenyelletsa peo ea soneblomo lijong ke:

1. Peo ea soneblomo e tšetsoeng linōko

Peo ea soneblomo e nontšitsoeng ke khetho e ntle ea ho kenya sopho, ho etsa lisalate tsa nako, ho natefisa risotto kapa hona ho sebeletsa bohloeki ka mokhoa o bobebe.

Lisebelisoa:

• ⅓ senoelo (tee) sa lipeo tsa soneblomo (hoo e ka bang 50 g)
• 1 teaspoon ea metsi
• ½ teaspoon ea kheri
• Letsoai le le leng
• ½ teaspoon ea oli ea mohloaare

Mokhoa oa ho itokisa:

Ka sekotlolo, kopanya lipeo tsa soneblomo le metsi, kheri le letsoai. Tlisa skillet holim'a mocheso o mofuthu ka oli ebe u eketsa motsoako oa peo. Hlohlelletsa metsotso e ka bang 4 ho fihlela u hlabiloe. Lumella ho pholile ka ho feletseng pele u boloka ka nkho e tiisitsoeng.

2. Cookie recipe e nang le peo ea soneblomo

Lisebelisoa:

• 1 kopi ea mahe a linotši
• 3 tablespoons ea majarine
• 3 tablespoons botoro
• 1 teaspoon vanilla
• 2/3 ea phofo ea koro
• 2/3 ea phofo ea koro e felletseng
• 1 senoelo sa habore ea setso
• Halofo ea teaspoon ea tomoso
• 1/4 teaspoon letsoai
• Halofo ea senoelo sa lipeo tsa soneblomo tse sa tšeloang letsoai
• Halofo ea kopi ea cherries e omisitsoeng
• 1 lehe
• Halofo ea teaspoon ea tlhotla ea almonde

Mokhoa oa ho itokisa:

Hala setofo hore se fihle ho 180ºC. Otla mahe a linotši, majarine, botoro, vanilla, tlhotla ea almonde le lehe ka sekotlolo se seholo. Kenya phofo, oats, tomoso le letsoai, li hlohlelletsa hantle. Kenya peo ea soneblomo, cherries ebe u kopanya hantle. Spoon hlama holim'a pampiri ea letlalo ka linako tse ling tsa lisenthimithara tse 6. Bake metsotso e 8 ho isa ho e 10 kapa ho fihlela khauta.

3. Granola e nang le peo ea soneblomo

Lisebelisoa:

• 300 g ea habore
• 1/2 senoelo sa peo ea soneblomo
• 1/2 senoelo sa lialmonde tse tala tse tala (kapa makotomane)
• 1/2 senoelo peo ea mokopu
• 1/4 senoelo sa peo ea sesame
• 1/4 senoelo sa li-flakes tsa kokonate (ka khetho)
• 1/4 teaspoon sinamone ea fatše
• 1/4 teaspoon letsoai
• 1/4 senoelo sa metsi
• 1/4 senoelo sa oli ea soneblomo
• 1/2 senoelo sa mahe a linotši
• 2 tablespoons tsoekere e sootho
• 1/2 teaspoon lero la vanilla
• 1 senoelo sa litholoana tse omisitsoeng (cherries, apricots, matsatsi, lifeiga, morara o omisitsoeng, plums)

Mokhoa oa ho itokisa:

Preheat ontong ho ea likhato tse 135. Tšoaea lakane ea ho baka e nang le pampiri ea letlalo. Ka sekotlolo se seholo kopanya li-oats, lialmonde, lipeo, sinamone le letsoai. Ka sekotlolo se senyenyane sa metsi kopanya oli, mahe a linotši le tsoekere e sootho, e hlohlelletsang khafetsa ho fihlela e belisoa. Tšela motsoako ona holim'a metsoako e ommeng ebe u kopanya hantle.

Jala pampiring ea ho baka ebe o chesa metsotso e ka bang 60 kapa ho fihlela e le sootho ea khauta, hlohlelletsa nako le nako ho sootho ka mokhoa o ts'oanang. Ha granola e le khauta e ngata, e tla ba crunchier. Boloka ka setsing kapa polasetiki ka sehatsetsing. Granola e ka nka libeke tse 'maloa.

Hlahloba risepe ena e khahlisang le e sebetsang haholo bakeng sa ho ja lijo tsa batho ba baholo le bana tse nang le peo ea soneblomo: