Melemo e 8 ea bophelo ba perekisi
Litaba
- Tafole ea tlhaiso-leseling ea phepo e nepahetseng
- Li-recipe tse nang le perekisi
- 1. Kuku ea perekisi
- 2. Perekisi Mousse
- 3. Yogurt e entsoeng ka maiketsetso
Perekisi ke tholoana e nang le fiber e ngata 'me e na le lintho tse ngata tsa antioxidant tse kang carotenoids, polyphenols le vithamine C le E. Ka hona, ka lebaka la metsoako ea eona ea bioactive, ts'ebeliso ea perekisi e ka tlisa melemo e' maloa ea bophelo bo botle, joalo ka ntlafatso ea mala le ho fokotseha polokelo ea mokelikeli, ntle le ho thusa ts'ebetsong ea ho theola boima ba 'mele, kaha e khothaletsa maikutlo a ho khora.
Ntle le moo, perekisi ke tholoana e tenyetsehang, e ka jeoang e le tala, ka maro kapa e sebelisetsoang ho lokisa li-dessert tse fapaneng, joalo ka likuku le liphae.
Peach e na le melemo e 'maloa ea bophelo bo botle, e meholo ke:
- E o thusa ho theola boima ba 'mele, bakeng sa ho ba le likhalori tse fokolang le ho eketsa maikutlo a ho khora ka lebaka la boteng ba likhoele;
- E ntlafatsa ts'ebetso ea malahobane e na le likhoele tse qhibilihang le tse sa qhibiliheng tse thusang ho loants'a ho sokela le ho ntlafatsa likokoana-hloko tsa mala, hape li thusa ho thibela nts'etsopele ea mafu a kang lefu la mala, ulcerative colitis le lefu la Crohn;
- Thibela mafu joalo ka mofets'e le mathata a pelo, hobane e na le li-antioxidants tse ngata joalo ka livithamini A le C;
- Thuso ho laoleng lefu la tsoekere, bakeng sa ho ba le index e tlase ea glycemic le ho ba le li-antioxidants tse ngata, ho eketsa tsoekere e maling haholo, mme e lokela ho sebelisoa ka lekhapetleng ho fumana phello ena;
- Ntlafatsa bophelo ba mahlo, bakeng sa ho ba le beta-carotene, phepo e thibelang leihlo le ho holofala ha macular;
- Ntlafatsa maikutlo, hobane e ruile ka magnesium, e leng diminerale e amanang le tlhahiso ea serotonin, hormone e thusang ho fokotsa ho tšoenyeha, ho boloka bophelo bo botle ba kelello le ho laola ho fetoha ha maikutlo;
- E sireletsa letlalo, kaha e na le vithamine A le E e ngata, e thusang ho sireletsa letlalo khahlanong le tšenyo e bakiloeng ke mahlaseli a kotsi;
- Loantša ho boloka mokelikeli, kaha e na le phello ea diuretic.
Ho bohlokoa ho hopola hore melemo hangata e amana le ts'ebeliso ea litholoana tse ncha tse nang le makhapetla, 'me ts'ebeliso ea liperekisi tse ngata ka har'a sirapo ha e khothaletsoe, kaha e ekelitse tsoekere ka hona ha e na melemo ea bophelo bo botle. Mabapi le karolo, sepheo ke ho sebelisa karolelano ea yuniti e le 'ngoe ea ligrama tse ka bang 180.
Tafole ea tlhaiso-leseling ea phepo e nepahetseng
Tafole e latelang e bonts'a tlhaiso-leseling ea phepo bakeng sa 100 g ea perekisi e ncha le e hlatsoitsoeng:
Metsoako | Peach e ncha | Perekisi ka sirapo |
Matla | Kcal tse 44 | 86 kcal |
Likhabohaedreite | 8.1 g | 20.6 g |
Liprotheine | 0,6 g | 0.2 g |
Mafura | 0,3 g | 0,1 g |
Likhoele | 2.3 g | 1 g |
Vithamine A | 67 mcg | 43 mcg |
Vithamine E | 0,97 mg | 0 mg |
Vithamine B1 | 0,03 mg | 0,01 mg |
Vithamine B2 | 0,03 mg | 0,02 mg |
Vithamine B3 | 1 mg | 0.6 mg |
Vithamine B6 | 0,02 mg | 0,02 mg |
Folates | 3 mcg | 7 mcg |
Vithamine C | 4 mg | 6 mg |
Magnesiamo | 8 mg | 6 mg |
Potasiamo | 160 mg | 150 mg |
K'halsiamo | 8 mg | 9 mg |
Zinki | 0.1 mg | 0 mg |
Ho bohlokoa ho bolela hore ho fumana melemo eohle e boletsoeng kaholimo, perekisi e tlameha ho kenyelletsoa phepong e leka-lekaneng le e phetseng hantle.
Li-recipe tse nang le perekisi
Hobane ke tholoana e bonolo ho bolokoa ebile e sebetsa haholo, perekisi e ka sebelisoa ho diresepe tse 'maloa tse chesang le tse batang, kapa ho ntlafatsa li-dessert. Mehlala e meng ke ena e phetseng hantle:
1. Kuku ea perekisi
Lisebelisoa:
- 5 tablespoons ea botoro;
- 1 teaspoon ea stevia phofo;
- Ligrama tse 140 tsa phofo ea almonde;
- Mahe a 3;
- 1 teaspoon ea phofo e bakang;
- Liperekisi tse 4 tse ncha li khaotsoe ka likotoana tse tšesaane.
Mokhoa oa ho itokisa:
Otla stevia le botoro ka motsoako oa motlakase 'me u kenye mahe ka bonngoe, u tlohele hlama e otle haholo. Kenya phofo le phofo e bakang ebe u kopanya hantle le khaba e kholo. Tšela hlama ena ka pane e tlotsitsoeng ebe u ala liperekisi tse halikiloeng holim'a hlama ebe u chesa ka 180ºC metsotso e ka bang 40.
2. Perekisi Mousse
Lisebelisoa:
- 1 teaspoon ea stevia e phofshoana;
- Khaba e le 'ngoe ea kofi ea vanilla essence;
- Sinamone ho latsoa;
- Khaba ea 1/2 ea gelatin e sa thabiseng;
- 200 ml ea lebese le khutsitsoeng;
- 2 tablespoons ea lebese le phofshoana;
- Liperekisi tse 2 tse khethiloeng.
Mokhoa oa ho itokisa:
Ka pitsa e qhibilihisang gelatin e se nang tatso ka 100 ml ea lebese. Tlisa mocheso o tlase ebe o hlohlelletsa ho fihlela o qhibilihile ka botlalo. Kenya liperekisi tse khethiloeng le motsoako oa vanilla, 'me u lumelle motsoako hore o phomole. Otla lebese le phofshoana le stevia le lebese le leng kaofela ho fihlela le boreleli, 'me le kenye motsoako oa gelatin. Beha lijana kapa likotlolo ka bomong le sehatsetsing ho fihlela se tiile.
3. Yogurt e entsoeng ka maiketsetso
Lisebelisoa:
- Liperekisi tse 4;
- Lipitsa tse nyane tse 2 tsa yogurt ea tlhaho;
- 3 tablespoons ea mahe a linotši;
- Khaba e 1 ea lero la lemone.
Mokhoa oa ho itokisa:
Khaola liperekisi ka likotoana tse mahareng ebe u qhoala. Tlosa ka sehatsetsing ebe u otla lisebelisoa tsohle ho blender kapa processor, ebe u sebeletsa chilled.