Matsatsi: seo a leng sona, melemo le lipepepe

Litaba

• Melemo ke efe
• Tlhahisoleseling ea phepo e nepahetseng
• Recipe ea Jelly ea letsatsi
• Brigadeiro le Letsatsi
• Letsatsi la Bohobe

Letsatsi ke tholoana e fumanoang ho palema ea palema, e ka rekiloeng ka lebenkeleng ka sebopeho sa eona se felloeng ke metsi 'me e ka sebelisoa ho nkela tsoekere sebakeng sa diresepe, bakeng sa ho lokisa likuku le cookies, mohlala. Ho feta moo, tholoana ena ke mohloli o motle oa li-antioxidants, livithamini tsa B le liminerale tse kang potasiamo, koporo, tšepe, magnesium le calcium.

Matsatsi a omisitsoeng a na le likhalori tse ngata ho feta matsatsi a macha, kaha ho tlosa metsi tholoana ho etsa hore limatlafatsi li be matla haholo. Ka hona, ho bohlokoa ho noa tšebeliso e itekanetseng le ho se fete matsatsi a 3 ka letsatsi, haholo-holo batho ba nang le lefu la tsoekere ba batlang ho theola boima ba 'mele.

Melemo ke efe

Letsatsi le na le melemo e latelang:

• E kenya letsoho ts'ebetsong e ntle ea mala, ka ho ba le maruo a mangata, ho thusa ho loants'a ho sokela;
• E thusa ho laola tsoekere maling, ka lebaka la fiber ea eona, e thibelang li-spikes tse phahameng haholo tsoekere ea mali. Letsatsi la ho felloa ke metsi 'meleng le ka jeoa ka mokhoa o itekanetseng ke batho ba nang le lefu la tsoekere, kaha le na le index ea glycemic, ke hore, ka mokhoa o itekanetseng e eketsa tsoekere maling;
• E fana ka matla bakeng sa koetliso, ka lebaka la lik'habohaedreite tsa eona;
• E khothalletsa kholo ea mesifa, kaha e na le potasiamo le magnesium tse ngata, e leng liminerale tsa bohlokoa bakeng sa ho khutsufala ha mesifa;
• E thusa ho matlafatsa sesole sa 'mele le ho thibela maloetse, kaha e na le zinc, livithamini tsa B le li-antioxidants, tse thusang ho eketsa boits'ireletso ba' mele;
• E thusa ho thibela phokolo ea mali ka lebaka la tšepe;
• E thusa ho phutholoha le ho fokotsa tsitsipano, kaha e na le magnesium e ngata;
• E kenya letsoho ho fokotsa kotsi ea mafu a methapo ea pelo, joalo ka lefu la Alzheimer, mme e thusa ho ntlafatsa mohopolo le bokhoni ba ho tseba, ka lebaka la flavonoids le zinc;
• E kenya letsoho ponong e phetseng hantle, hobane e na le vithamine A, e qoba kotsi ea ho hlaseloa ke mafu a mahlo, joalo ka ho senyeha ha macular, mohlala;

Ntle le moo, li-carotenoids, flavonoids le phenolic acid, li thusa ho khothaletsa bophelo bo botle ba pelo le ho fokotsa menyetla ea ho hlahisa mefuta e meng ea mofets'e, hobane e thusa ho fokotsa ho ruruha 'meleng.

Liphuputso tse ling tsa mahlale li boetse li bonts'a hore ts'ebeliso ea matsatsi nakong ea libeke tse fetileng tsa bokhachane e ka thusa ho khutsufatsa nako ea mosebetsi le ho fokotsa tlhoko ea ho sebelisa oxytocin ho potlakisa ts'ebetso. Ha ho so tsejoe hantle hore na sena se etsahala ka mokhoa o fe, leha ho le joalo, ho khothalletsoang ke ts'ebeliso ea matsatsi a mane ka letsatsi, ho tloha bekeng ea bo37 ea kemaro.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e fana ka leseli la phepo bakeng sa 100 g ea matsatsi a omisitsoeng:

Matsatsi hangata a rekisoa a omme 'me a pentiloe, hobane a nolofatsa paballo ea ona. Tholoana ka 'ngoe e ommeng le e pentiloeng e boima ba 24 g.

Ka lebaka la lik'habohaedreite tsa eona, batho ba nang le lefu la tsoekere ba lokela ho e ja ka tlhokomelo le ho latela likeletso tsa bongaka kapa setsebi sa phepo.

Recipe ea Jelly ea letsatsi

Date jelly e ka sebelisoa ho natefisa lipepepe kapa ho tlotsa mahobe le ho tlatsa lipompong, ntle le ho sebelisoa bakeng sa lijo tse tsoekere kapa toast kaofela.

Lisebelisoa

• Matsatsi a 10;
• metsi a diminerale.

Mokhoa oa ho itokisa

Kenya metsi a diminerale a lekaneng ho koahela matsatsi ka setshelong se senyenyane. E lumelle hore e lule hora e le 'ngoe, tsoa metsi' me u boloke, 'me u otle matsatsi ho blender. Butle-butle eketsa metsi ho mongobo ho fihlela jelly e le monate ebile e tsitsitse. Boloka ka setshelong se hloekileng sehatsetsing.

Brigadeiro le Letsatsi

Brigadeiro ena ke khetho e ntle ea ho sebeletsa meketjaneng kapa joalo ka lijo tse tsoekere, ho ba le mafura a matle bakeng sa bophelo bo botle, a tsoang li-chestnut le coconut.

Lisebelisoa

• 200 g ea matsatsi a pentiloeng;
• 100 g ea linate tsa Brazil;
• 100 g ea linate tsa cashew;
• ¼ senoelo sa tee ea kokonate e se nang tsoekere e se nang tsoekere;
• ½ senoelo sa phofo e tala ea cocoa;
• Letsoai le le leng;
• Khaba e 1 ea oli ea coconut.

Mokhoa oa ho itokisa

Kenya metsi a tlhotliloeng matsatsing ana ho fihlela a koahetsoe 'me u eme hora e le' ngoe. Otla metsoako eohle ea blender ho fihlela e etsa boima bo ts'oanang (haeba ho hlokahala, sebelisa metsi hanyane ho tloha ka sopho ea letsatsi ho otla). Tlosa 'me u thehe libolo ho etsa lipompong ka boholo bo batloang, u tsebe ho li thatela ka li-toppings tse kang sesame, cocoa, sinamone, coconut kapa li-chestnut tse sithabetseng, mohlala.

Letsatsi la Bohobe

Lisebelisoa

• Khalase e le 1 ea metsi;
• 1 senoelo sa matsatsi a pitted;
• 1 c. Sopho ea sodium bicarbonate;
• 2 c. sopho ea botoro;
• Senoelo se le seng le halofo ea phofo ea koro kapa oat;
• 1 c. sopho ea tomoso;
• Halofo ea khalase ea morara o omisitsoeng;
• Lehe le le leng;
• Halofo ea khalase ea metsi a chesang.

Mokhoa oa ho itokisa

Beha khalase e le 'ngoe ea metsi ho pheha' me hang ha e pheha, eketsa matsatsi, soda le botoro. Hlohlelletsa mocheso o tlase metsotso e ka bang 20, ho fihlela matsatsi a le bonolo. Ka fereko, hlaba matsatsi ho fihlela ba theha mofuta oa puree, ebe o ba tlohela ba pholile. Ka sekotlolo se seng, kopanya phofo, tomoso le morara o omisitsoeng. Hang ha matsatsi a pholile, eketsa lehe le otliloeng le halofo ea khalase ea metsi a chesang. Ebe u kopanya li-pastes tse peli ebe u li tšela ka pane e tlotsitsoeng. Kenya ontong e futhumetseng pele ho 200ºC metsotso e ka bang 45-60.