Sengoli: Charles Brown
Letsatsi La Creation: 1 Hlakubele 2021
Ntlafatsa Letsatsi: 20 November 2024
Anonim
33 τροφές με λίγες θερμίδες
Video: 33 τροφές με λίγες θερμίδες

Litaba

Papaya ke tholoana e monate ebile e phetse hantle, e nang le likhoele le limatlafatsi tse ngata tse kang lycopene le livithamini A, E le C, tse sebetsang joalo ka li-antioxidants tse matla, tse tlisang melemo e 'maloa ea bophelo bo botle.

Ntle le litholoana, ho a khonahala ho ja makhasi a papaya kapa mofuta oa tee, hobane li na le metsoako ea polyphenolic, saponins le anthocyanins tse nang le thepa ea antioxidant. Peo ea eona le eona e na le phepo e ntle 'me e ka jeoa, ho ekelletsa moo, lithuto tse ling li bontša hore e ka ba le phello ea antihelmintic, e thusang ho felisa likokoana-hloko tsa mala.

Melemo ea mantlha e ka fumanoang ts'ebelisong e tloaelehileng ea papaya ke:

  1. Ntlafatsa tsamaiso ea mala, bakeng sa ho rua likhoele le metsi a nosetsang le ho eketsa molumo oa mantle, ho nolofatsa ho tsoa ha ona le ho thusa ho loantša ho sokela;
  2. Lokisetsa tšilo ea lijohobane e na le papain, enzyme e thusang ho sila liprotheine tsa nama;
  3. Lula u bona hantlehobane e ruile vithamine A, phepo e thusang ho thibela bofofu bosiu le ho liehisa ho senyeha ha pono ho amanang le lilemo;
  4. Matlafatsa sesole sa 'mele, hobane e na le vithamine ea C, A le E e ngata, e lumellang ho eketseha ha tšireletso ea 'mele;
  5. E thusa ts'ebetsong ea tsamaiso ea methapo, kaha e na le livithamini tsa B le E, tse ka thibelang mafu a kang Alzheimer's;
  6. E thusa ho theola boima ba 'melehobane e na le likhalori tse fokolang mme e na le fiber e ngata, e eketsang maikutlo a ho khora;
  7. E thibela botsofali pele ho nako, hobane e na le beta-carotenes e fanang ka tšebetso ea antioxidant le ho thibela tšenyo e bakiloeng ke li-radical tse sa lefelloeng letlalong. Ntle le moo, boteng ba vithamine E, C le A bo eketsa ho tiea ha letlalo mme bo thusa ho folisa;
  8. E ka thusa ho felisa chefo sebeteng ka lebaka la bohato ba eona ba antioxidant.

Ntle le moo, ka lebaka la ts'ebetso ea eona ea antioxidant le fiber, e ka thibela ho qala ha mafu a mang a sa foleng, joalo ka mofetše, lefu la tsoekere le mathata a pelo.


Tlhahisoleseling ea phepo e nepahetseng ea Papaya

Tafole e latelang e bonts'a tlhaiso-leseling ea phepo bakeng sa 100 g ea papaya:

Likarolo100 g papaya
Matla45 kcal
Likhabohaedreite9.1 g
Liprotheine0,6 g
Mafura0,1 g
Likhoele2.3 g
Magnesiamo22.1 mg
Potasiamo126 mg ,.
Vithamine A135 mcg
Carotenes810 mcg
Lycopene1.82 mg
Vithamine E1.5 mg
Vithamine B10,03 mg
Vithamine B20,04 mg
Vithamine B30.3 mg
Folate37 mcg
Vithamine C68 mg
K'halsiamo21 mg
Phosphor16 mg
Magnesiamo24 mg
Tšepe0.4 mg
Selenium0.6 mcg
Leralleng6.1 mg ,.

Ho bohlokoa ho bolela hore ho fumana melemo eohle e boletsoeng kaholimo, papaya e tlameha ho jeoa hammoho le phepo e nepahetseng le e nepahetseng.


Mokhoa oa ho ja

Papaya e ka jeoa e sa tsoa khuoa, e felloa ke metsi kapa e le mofuta oa maro, livithamini le salate ea litholoana, hape e ka fanoa ka likaroloana tse nyane bakeng sa masea ho ntlafatsa ho sokela.

Palo e khothalletsoang ke selae se le seng sa papaya ka letsatsi, se lekanang le ligrama tse ka bang 240. Mokhoa o motle oa ho boloka papaya ke ho bata likaroloana tse nyane, ka hona e ka sebelisoa ho lokisa maro le livithamini.

1. Recipe ea papaya e nang le granola

Kakaretso ena e ka sebelisoa bakeng sa lijo tsa hoseng kapa tsa mantsiboea, e le khetho e ntle ea ho thusa ka ts'ebeliso ea mala.

Lisebelisoa:

  • 1/2 papaya;
  • 4 tablespoons ea granola;
  • 4 tablespoons ea yogurt e hlakileng;
  • 2 tablespoons ea chisi ea kottage.

Mokhoa oa ho itokisa:


Ka sekotlolo, beha yogurt e hlakileng botlaaseng. Ebe u eketsa halofo ea papaya, e koahetsoeng ka likhaba tse 2 tsa granola. Kenya chisi kaholimo, papaya e setseng mme, qetellong, likhaba tse ling tse 2 tsa granola. Sebeletsa chilled.

2. Moriana oa papaya

Li-muffin tsena ke likhetho tse ntle tsa ho sebelisa papaya ka tsela e ncha le e monate, e ka sebetsang e le seneke bakeng sa bana.

Lisebelisoa:

  • 1/2 papaya e sithabetseng;
  • 1/4 senoelo sa lebese;
  • Khaba e le 1 ea botoro e sa qhibilihisitsoeng;
  • Lehe le le leng;
  • 1 teaspoon ea vanilla essence;
  • 1 kopi ea koro kapa oatmeal ka li-flakes tse ntle;
  • 2 tablespoons ea tsoekere ea demerara;
  • 1 teaspoon ea phofo e bakang;
  • 1/2 teaspoon ea ho baka soda le ho e.

Mokhoa oa ho itokisa:

Preheat ontong ho fihlela ho 180 ° C 'me u lokise lipane tsa' muffin.

Ka sekotlolo, kopanya phofo ea koro kapa oat, tsoekere, tomoso le soda. Ka sekotlolo se seng, eketsa papaya e mashed, botoro e qhibilihisitsoeng, lehe, lebese le vanilla, u kopanya ntho e ngoe le e ngoe.

Kenya mokelikeli ona ho motsoako oa phofo, u o tsoaka ka bonolo le khaba kapa fereko. Beha motsoako ka hlobo e tlotsitsoeng ebe u bake ka metsotso e ka bang 20 kapa ho fihlela khauta, ka ontong e futhumetseng pele ho fihlela ho 180ºC.

Litlhaloso

Papaya e tala e lokela ho qojoa ke basali ba bakhachane, joalo ka ha lipatlisiso tse ling tsa liphoofolo li bontša hore ho na le ntho e bitsoang latex e ka bakang mahlaba a popelo. Leha ho le joalo, lithuto tse ling lia hlokahala ho paka sena.

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