Melemo e 8 ea bophelo bo botle ba papaya le mokhoa oa ho e sebelisa
Litaba
- Tlhahisoleseling ea phepo e nepahetseng ea Papaya
- Mokhoa oa ho ja
- 1. Recipe ea papaya e nang le granola
- 2. Moriana oa papaya
- Litlhaloso
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:
- 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;
- Lokisetsa tšilo ea lijohobane e na le papain, enzyme e thusang ho sila liprotheine tsa nama;
- 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;
- Matlafatsa sesole sa 'mele, hobane e na le vithamine ea C, A le E e ngata, e lumellang ho eketseha ha tšireletso ea 'mele;
- 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;
- 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;
- 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;
- 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:
Likarolo | 100 g papaya |
Matla | 45 kcal |
Likhabohaedreite | 9.1 g |
Liprotheine | 0,6 g |
Mafura | 0,1 g |
Likhoele | 2.3 g |
Magnesiamo | 22.1 mg |
Potasiamo | 126 mg ,. |
Vithamine A | 135 mcg |
Carotenes | 810 mcg |
Lycopene | 1.82 mg |
Vithamine E | 1.5 mg |
Vithamine B1 | 0,03 mg |
Vithamine B2 | 0,04 mg |
Vithamine B3 | 0.3 mg |
Folate | 37 mcg |
Vithamine C | 68 mg |
K'halsiamo | 21 mg |
Phosphor | 16 mg |
Magnesiamo | 24 mg |
Tšepe | 0.4 mg |
Selenium | 0.6 mcg |
Leralleng | 6.1 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.