Melemo e 10 ea bophelo bo botle ba linate tsa cashew

Litaba

• Tafole ea tlhaiso-leseling ea phepo e nepahetseng
• Mokhoa oa ho kenyelletsa li-cashews lijong
• Mokhoa oa ho lokisa botoro ea linate tsa cashew
• Kakaretso ea bohobe ba linate tsa cashew

Nate ea cashew ke tholoana ea sefate sa cashew mme ke selekane se setle sa bophelo bo botle hobane e na le li-antioxidants ebile e na le mafura a mangata a loketseng pelo le liminerale tse kang magnesium, iron le zinc, tse thibelang khaello ea mali le ho ntlafatsa bophelo ba letlalo, manala le moriri.

Tholoana ena e omisitsoeng e ka kenyelletsoa lijong tse bobebe le lisaleng, e ka jeoa ka sebopeho sa botoro kapa e le motsoako oa litokisetso tse ling, mme e lokela ho jeoa ka likarolo tse nyane ka lebaka la lik'halori tse ngata.

Melemo ea linate tsa cashew e bakoa ke boteng ba limatlafatsi tse bohlokoa bakeng sa bophelo bo botle ba 'mele,' me li kenyelletsa:

1. E thibela botsofali pele ho nako, kaha e na le li-antioxidants tse ngata tse kang polyphenols, carotenoids le vithamine E, e thibelang tšenyo ea li-radicals tsa mahala liseleng;
2. E thibela lefu la pelo, kaha e na le mafura a monounsaturated le polyunsaturated, likhoele le li-antioxidants tse ratang keketseho ea "cholesterol" e ntle, HDL, hape e thusa ho theola "cholesterol" e mpe, LDL;
3. E laola tsoekere maling, hobane e na le likhoele tse ngata tse liehisang ho monya tsoekere, ho qoba li-spike tsa glycemic, ntle le ho thusa ho fokotsa ts'ireletso ea insulin, e leng khetho e ntle bakeng sa batho ba nang le lefu la tsoekere kapa ba nang le insulin ho hanyetsa;
4. E ntlafatsa mohopolo, hobane e na le selenium, micronutrient e sebetsang e le antioxidant mme e thibela tšenyo e bakiloeng ke li-radical tse sa lefelloeng liseleng tsa boko. Ho feta moo, e boetse e na le vithamine E, e ka thusang ho thibela mafu a kang Alzheimer's le Parkinson;
5. E thibela kapa e ntlafatsa khatello ea maikutlo, kaha e na le zinki e ngata, eo, ho latela liphuputso tse ling, e leng liminerale tseo khaello ea tsona e amanang le boemo bona;
6. E fokotsa khatello ea mali, ho opeloa ke 'mele, ho opeloa ke hlooho, ho tšoaroa ke hlooho le mokhathala oa mesifa, kaha e na le magnesium e ngata ebile e na le thepa e khahlanong le ho ruruha;
7. E matlafatsa sesole sa 'mele, hobane e na le zinki, vithamine E le A;
8. E thibela lefu la ho fokola ha masapo, hobane e na le calcium le phosphorus, liminerale tsena li bohlokoa ho boloka kapa ho eketsa masapo a masapo;
9. E thibela le ho phekola phokolo ea mali, hobane e ruile ka tšepe le folic acid;
10. E boloka bophelo bo botle ba letlalo, moriri le manala, kaha e na le koporo, selenium, zinki le vithamine E, limatlafatsi tse bohlokoa ho sireletsa letlalo. khothaletsa kholo le ho thatafala ha manala le ho ntlafatsa phallo ea mali hloohong.

Leha e na le melemo ea eona, linate tsa cashew li lokela ho jeoa ka likaroloana tse nyane, kaha e na le likhalori tse ngata, ka hona, ha e jeoa ka bongata, e ka thusa ho nona. Tholoana ena e omisitsoeng e ka fumanoa lisuphamaketeng kapa mabenkeleng a tlatsetso ea tlhaho.

Tafole ea tlhaiso-leseling ea phepo e nepahetseng

Tafole e latelang e bonts'a tlhaiso-leseling ea phepo e nepahetseng ka ligrama tse 100 tsa linate tsa cashew:

Ho bohlokoa ho bolela hore molemong oa ho fumana melemo eohle e boletsoeng kaholimo, li-cashews li tlameha ho kenyelletsoa phepong e nepahetseng le e nepahetseng.

Mokhoa oa ho kenyelletsa li-cashews lijong

Linate tsa cashew li ka jeoa ka likaroloana tse nyane, li ka etsang ligrama tse 30 ka letsatsi, mme ka ho khetheha ntle le letsoai. Tholoana ena e omisitsoeng e ka kenyelletsoa lijong tse bobebe hammoho le lijo tse ling tse kang litholoana le yoghurt, hape e ka eketsoa ho lisalate le diresepe tse kang li-crackers, cookies le bohobe.

Ntle le moo, linate tsa cashew le tsona li ka siloa kapa tsa rekoa ka mokhoa oa phofo e ka sebelisoang lireshepeng le botoro bakeng sa tlotso.

Mokhoa oa ho lokisa botoro ea linate tsa cashew

Ho lokisa botoro ea linate tsa cashew, eketsa kopi e le 'ngoe ea tholoana ena e se nang letlalo le toast ho blender ho fihlela ho theoa setlolo se monate,' me se lokela ho bolokoa ka setsing se nang le sekwahelo sehatsetsing.

Ntle le moo, ho a khonahala ho etsa hore botoro e be letsoai le ho feta kapa e tsoekere ho ea ka tatso, e ka nokoa ka letsoai le lenyane mme ea natefisoa ka mahe a linotši hanyane, mohlala.

Kakaretso ea bohobe ba linate tsa cashew

Hobane ke lijo tse nang le mafura a mangata, nate ea cashew ke khetho e ntle ho u thusa ho theola boima ba 'mele ebile e ka qapa lijo tse tlase tsa carb. Mokhoa oa ho etsa bohobe bo sootho bo sootho ka chestnut ena

Lisebelisoa:

• 1 1/2 senoelo sa tee ho tloha phofo ea linate tsa cashew;
• Khaba e 1 ea phofo ea linoko;
• 1 teaspoon e sa tebang ea letsoai;
• 1/2 teaspoon ea ho baka soda le ho e;
• Khaba e 1 ea peo ea soneblomo;
• 2 tablespoons ea linate tsa cashew tse khethiloeng;
• Mahe a 3 a otliloeng;
• 2 tablespoons ea mahe a linotši;
• Khaba e 1 ea asene ea apole cider;
• 1 tablespoon ea litlama tse ncha tse kang rosemary le thyme;
• Botoro ho tlotsa pan.

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle ntle le mahe. Ka setsing se seng, otla mahe hantle ka fereko ebe u eketsa lisebelisoa tse ling. Tšela motsoako ka sebopeho se likhutlo li 'ne bakeng sa bohobe bo tlotsitsoeng,' me u bo behe ka ontong e futhumetseng pele ho 180ºC metsotso e ka bang 30.