Mokhoa oa ho sebelisa chia ho theola boima ba 'mele (ka lipepepe)

Litaba

• Hobaneng chia a ota
• Oli ea Chia ka li-capsules
• Li-recipe tse nang le chia
• 1. Kuku ea chia
• 2. Pancake le chia
• 3. Chia smoothie e nang le phaenapole

Chia e ka sebelisoa ts'ebetsong ea tahlehelo ea boima ba 'mele hobane e eketsa maikutlo a ho khora, e ntlafatsa tsamaiso ea mala le ho fokotsa ho monya mafura ka maleng.

Ho fumana sephetho se lakatsehang, ho kgothaletswa ho beha khaba e le 1 ea chia ka khalase ea metsi, e tlohele metsotso e ka bang 15 ebe o noa metsotso e 20 pele ho lijo tsa mots'eare kapa lijo tsa mantsiboea. Ho tatso motswako ona, o ka pepeta halofo ea sirilamunu ebe o eketsa leqhoa le kopaneng bakeng sa tatso ena, ebe o e sebelisa joalo ka metsi a nang le tatso.

Tloaelo ena, e amanang le tloaelo ea mesebetsi ea 'mele le thuto e matlafatsang ea phepo e nepahetseng, e fokotsa nako e nkang ho theola boima ba' mele, ntle le ho fokotsa menyetla ea ho eketsa boima ba 'mele hape.

Hobaneng chia a ota

Chia e ka u thusa ho theola boima ba 'mele ka lebaka la boteng ba limatlafatsi tse laolang tlala le ho tlisa melemo' meleng, joalo ka:

• Likhoele: laola tsamaiso ea mala, eketsa maikutlo a ho khora le ho fokotsa ho monya mafura ka maleng;
• Liprotheine: etsa hore tlala e nke nako e telele ho khutla 'me e lule e le boima;
• Omega 3: fokotsa maemo a k'holeseterole ea mali, thusa ka taolo ea testosterone le ho ntlafatsa maikutlo.

Bakeng sa ts'ebetso ea ts'oaetso ea chia hore e sebelisoe hantle, ho bohlokoa ho sebelisa bonyane lilithara tse 2 tsa metsi ka letsatsi, hobane metsi hammoho le lipeo a tla eketsa maikutlo a ho khora le ho ntlafatsa tsamaiso ea mala, e leng lintlha tsa bohlokoa bakeng sa ts'ebetso ea ho fokotsa mmele.

Ntle le ho theola boima ba 'mele, peo ena e ntlafatsa bophelo ba pelo, e laola lefu la tsoekere mme e matlafatsa sesole sa' mele. Sheba melemo e meng e 6 ea bophelo bo botle ba chia.

Oli ea Chia ka li-capsules

Ntle le peo e ncha, ho a khonahala ho sebelisa oli ea chia ka har'a li-capsules ho potlakisa ho theola boima ba 'mele le ho thusa ho eketsa maikutlo. Ho etsa sena, o lokela ho sebelisa li-capsule tse 1 ho isa ho tse 2 tsa oli pele ho lijo tsa mots'eare le lijo tsa mots'eare, hobane phello ea eona e ts'oana le ea chia e ncha. Lekola melemo ea oli ea chia le hore na e ka sebelisoa joang.

Leha ho le joalo, ts'ebeliso ea chia ka har'a li-capsules e lokela ho etsoa feela ke bana le basali ba baimana kapa ba anyesang tlasa tataiso ea ngaka kapa setsebi sa phepo e nepahetseng.

Li-recipe tse nang le chia

Chia ke peo e tenyetsehang, e ka sebelisoang ka har'a diresepe tse tsoekere le tse monate e le sesebelisoa sa mantlha, empa hape le ho eketsa botsoako ho lipepe tse ling, kaha ha e senye tatso ea mantlha ebile e eketsa boleng ba phepo ea sejana.

1. Kuku ea chia

Tlhahiso ena ea kaka e felletseng e nang le chia e thusa ho laola mala ho qoba khase le ho sokela, hobane e eketsa le ho nosetsa kuku ea mantle, e laola tsamaiso ea mala.

Lisebelisoa:

• 340 g ya mapheo a carob;
• 115 g ea majarine;
• 1 kopi ea tsoekere e sootho;
• 1 senoelo sa phofo ea koro e felletseng;
• ½ senoelo sa chia;
• Mahe a mane;
• 1/4 senoelo sa phofo ea cocoa;
• 2 di-teaspoon tsa vanilla e nkiloeng;
• ½ teaspoon ea tomoso.

Mokhoa oa ho itokisa:

Preheat ontong ho fihlela ho 180 ºC. Qhibilihisa likhase tsa carob ka tanka e habeli ebe u e behella ka thoko. Ka setshelong se seng, otla tsoekere le majarine ebe o eketsa mahe, carob le vanilla, o hlohlelletsa hantle. Phahamisa phofo ea cocoa, phofo, chia le tomoso. Kamora nako, kopanya lisebelisoa tse ling ebe o chesa metsotso e 35 ho isa ho e 40.

Hape hoa khoneha ho eketsa linate, lialmonde kapa litholoana tse ling tse omisitsoeng ka holim'a kaka, pele o li beha ka ontong, ho eketsa tatso le ho fumana melemo ea lijo tsena.

2. Pancake le chia

Tlhahiso ena ea pancake e nang le chia ke tsela e ntle ea ho loantša ho sokela ka lebaka la boteng ba fiber.

Lisebelisoa:

• ½ senoelo sa peo ea chia;
• 1 kopi ea phofo ea koro;
• 1 senoelo sa phofo ea koro e felletseng;
• ½ senoelo sa lebese la phofo la soya;
• Letsoai le le leng;
• Likotlolo tse 3 le halofo tsa metsi.

Mokhoa oa ho itokisa:

Kenya metsoako eohle ka sekotlolo ebe u kopanya hantle ho fihlela tranelate e ts'oanang e fetoha. Ho halika ka pane e se nang thupa, e seng e futhumetse, ha ho hlokahale ho eketsa oli.

3. Chia smoothie e nang le phaenapole

Vithamine ena e ka sebelisoa e le lijo tsa hoseng kapa seneke sa mantsiboea. Hobane omega 3 e teng ho chia e ka eketsa boits'oaro, bo hlokahalang mots'eare ho ba leng mothating oa ho theola boima ba 'mele.

Lisebelisoa:

• 2 tablespoons ea chia;
• ½ phaenapole;
• 400 ml ea metsi a leqhoa.

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle ho blender. Ka nako eo sebeletsa ntse chilled.