Na u ka ja matlalo a litapole, 'me na u lokela ho ja?

Litaba

• Melemo ea bophelo bo botle
• E tletse limatlafatsi
• Phahameng ka faeba
• Mohloli oa li-antioxidants
• Na ho na le likotsi?
• Mokhoa oa ho ja matlalo a litapole
• Ntlha ea bohlokoa

Litapole li na le phepo e ntle 'me li kopane hantle le lijo tse ngata.

Leha ho le joalo, lekhapetla la tsona ha se hangata le li isang tafoleng ea lijo tsa mantsiboea, leha ba bang ba pheha khang ea hore e lokela ho jeoa ka lebaka la limatlafatsi tsa eona le tatso e ikhethang.

Sengoloa sena se hlalosa tsohle tseo u hlokang ho li tseba ka ho ja letlalo la litapole.

Melemo ea bophelo bo botle

Letlalo la litapole lia jeoa, 'me u ka hloloheloa melemo e meng ea bophelo bo botle haeba u ka e lahlela.

E tletse limatlafatsi

Matlalo a litapole tse monate a matlafatsa haholo.

Litapole tse mahareng (146 gram) tse nang le letlalo ho fana ka ():

• Lik'halori: 130
• Li-carb: 30 dikgerama
• Liprotheine: 3 dikgerama
• Faeba: 5 dikgerama
• Provitamin A: 154% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine C: 31% ea DV
• Potasiamo: 15% ea DV

Likahare tsa litapole haholo li tsoa lekhapetleng. Ka hona, ho e tlosa ho tla fokotsa ts'ebeliso ea hau ea fiber.

Patlisiso e bonts'itse hore limatlafatsi tse meroho le litholoana li tloaetse ho tsepamisoa ho pota lekhapetla. Kahoo, ho tlosa lekhapetleng ho ka fokotsa ts'ebeliso ea hau ea limatlafatsi le li-antioxidants (, 3).

Phahameng ka faeba

Patata ke mohloli o motle oa faeba. Leha ho le joalo, fiber ea tsona e fokotsehile ha lekhapetla le tlosoa (4).

Fiber e thusa ho eketsa maikutlo a botlalo, ho ts'ehetsa microbiome ea mala a phetseng hantle, le ho laola tsoekere ea mali le li-cholesterol (,,,).

Mohloli oa li-antioxidants

Litapole tse tsoekere li na le li-antioxidants, haholo-holo beta carotene, chlorogenic acid, le livithamini C le E. Ho feta moo, litapole tse pherese li na le li-antioxidants tse ngata tse bitsoang anthocyanins (9).

Li-antioxidants tsena li thusa ho thibela tšenyo ea lisele mme li amahanngoa le kotsi e tlase ea maemo a sa foleng joalo ka lefu la pelo le mofetše (,,,).

Kaha li-antioxidants li tloaetse ho kenella letlalong le ka tlasa lona feela, ho ja matlalo a litapole ho ka eketsa tlhahiso ea hau ea antioxidant ().

Matlalo a litapole a monate a na le fiber, li-antioxidants le limatlafatsi tse kang potasiamo, mankanese le livithamini A, C le E, tseo kaofela li ka thusang ho ntlafatsa bophelo ba hau.

Na ho na le likotsi?

Matlalo a litapole li bolokehile hore li ka jeoa li le tala ebile li phehiloe.

Leha ho le joalo, kaha litapole ke methapo 'me li hola mobung, ho bohlokoa ho hlatsoa hantle letlalo le kantle ho tlosa litšila, likokonyana tse bolaeang likokonyana kapa litšila.

Ho hlatsoa litapole tsa hau, li behe ka tlasa metsi a phallang ebe u li hohla ka borashe ea meroho. Kaha letlalo la bona le thata, ha ho hlokahale hore u tšoenyehe ka ho le senya kapa nama.

U ka ja matlalo a litapole a le tala kapa a phehiloe, leha ho le bohlokoa ho hloekisa letlalo la kantle ka borashe ea meroho ho tlosa litšila le masala a mang.

Mokhoa oa ho ja matlalo a litapole

Matlalo a litapole a monate a ka natefeloa ke 'ona kapa hammoho le nama.

Mona ke litsela tse monate le tse bonolo tsa ho li thabela:

• e besitsoeng, e phehiloeng kapa e halikiloeng
• petetsoa
• e halikiloeng haholo
• e mashed ka nama
• joaloka li-fries kapa li-wedge

Bakeng sa lipepe tse ngata tsa litapole, ha ho hlokahale ho tlosa letlalo. Leha ho le joalo, lijana tse ling, tse kang li-dessert, li etsoa hantle ntle le matlalo.

U ka ja matlalo a litapole u le mong kapa ua li tlohela mefuteng e mengata ea diresepe, leha li-dessert hangata li sa kenye lekhapetla leo.

Ntlha ea bohlokoa

Matlalo a litapole tse monate a bolokehile ho jeoa mme a ka eketsoa habonolo mefuteng e mengata ea diresepe.

Ba ruile fiber, limatlafatsi tse ling, le li-antioxidants tse ka thusang ho ts'ehetsa mala a phetseng hantle, ho eketsa maikutlo a botlalo, le ho thibela mafu a sa foleng.

Haeba u batla ho fumana phepo e nepahetseng ka ho fetisisa litapoleng tsa hao, boloka lekhapetla le lula le le teng.