Sengoli: Frank Hunt
Letsatsi La Creation: 18 La March 2021
Ntlafatsa Letsatsi: 19 November 2024
Anonim
Melemo ea 12 ea bophelo ba k'habeche - Bophelo
Melemo ea 12 ea bophelo ba k'habeche - Bophelo

Litaba

Kh'abeche ke semela se jeoang sa lelapa la Brassicaceae, hammoho le broccoli le cauliflower. Meroho ena e fana ka limatlafatsi tse fapaneng 'meleng, joalo ka vithamine C le A le liminerale tse kang potasiamo, calcium le tšepe, e fana ka melemo e' maloa ea bophelo bo botle.

Ena ke meroho e tenyetsehang, e ka jeoang e sa tsoa khuoa, e phehiloe kapa e le maro, mohlala. Kh'abeche e ka fumanoa suphamaketeng, ka mebala e fapaneng, joalo ka botala, pherese, tšoeu le khubelu, ka makhasi a eona a boreleli kapa a wavy.

Kh'abeche e na le melemo e 'maloa ea bophelo bo botle, joalo ka:

  1. E ntlafatsa sesole sa 'mele, hobane e ruile livithamini C le B tse rarahaneng, tse thusang ho eketsa tšireletso ea 'mele;
  2. E fokotsa ho ruruha 'melenghobane e ruile li-polyphenols, li-antioxidants, tse ka thusang ho thibela lefu la pelo, mala a halefisang kapa ramatiki ea ramatiki;
  3. Lik'halori tse tlase, ho ba khetho e ntle haholo e ka kenyelletsoang lijong ho theola boima ba 'mele;
  4. E laola mala mme e ntlafatsa limela tsa mala, hobane e na le likhoele tse ngata tse lumellang mala hore a tsamaee;
  5. E kenya letsoho masapong le meno a phetseng hantle, ka lebaka la sebopeho sa eona se nang le calcium le phosphorus e ngata;
  6. E thibela botsofali pele ho nakohobane e na le li-antioxidants tse ngata le vithamine C, tse thusang ho sireletsa letlalo ho tsoa tšenyo ea oxidative mme ho ekelletsa moo, vithamine C e thusa ho thehoa ha collagen, e thusang ho boloka bophelo bo botle ba letlalo;
  7. E kenya letsoho ho thibela mofetše, kaha e na le chlorophyll e ngata, glucosinolates, polyphenols le livithamine, tse fanang ka tšireletso khahlanong le likankere;
  8. E fokotsa ho boloka metsihobane e na le metsi a mangata, e susumetsang ho felisoa ha moroto, e fokotsa ho ruruha;
  9. E thusa ho fokotsa maemo a k'holeseterole, bakeng sa ho rua likhoele le li-phytosterol tse thusang ho fokotsa maemo a k'holeseterole e mpe maling;
  10. E thusa ho sireletsa sebete, e etsa hore e sebetse hantle le ho tlosa lintho tse chefo 'meleng;
  11. E thusa ho thibela le ho phekola khaello ea mali, ka lebaka la ts'ebeliso ea eona ea tšepe le vithamine C, e ratang ho monya tšepe ho tsoa meroho;
  12. E kenya letsoho ho taolo ea khatello ea mali, hobane e na le potasiamo e ngata, diminerale e thusang ho felisa sodium e feteletseng 'meleng.

Ntle le moo, khale e boetse e na le folic acid, e leng vithamine ea bohlokoa bakeng sa bokhachane, kaha e thusa nts'etsopele ea moko oa mothapo nakong ea libeke tsa pele tsa bokhachane.


Tafole ea phepo e nepahetseng

Tafole e latelang e bonts'a leseli la phepo ea khale le e phehiloeng.

Litekanyetso tsa phepo ea k'habecheKhale khaleK'habeche e khabisitsoeng
Matla28 kcal23 kcal
Liprotheine1.4 g1,7 g
Mafura0,4 g0,4 g
Likhabohaedreite3.5 g2.2 g
Likhoele tsa lijo2.4 g1,7 g
Metsi91.8 g93.5 g
K'halsiamo50 mg

45 mg

Phosphor38 mg32 mg
Tšepe0.6 mg0.4 mg
Sodium7 mg100 mg
Potasiamo240 mg110 mg
Magnesiamo6 mg5 mg
Vithamine C40 mg76.9 mg
Vithamine A7 mcg6 mcg
Vithamine B10,12 mg0,07 mg
Vithamine B20,01 mg0,07 mg
Vithamine B30.3 mg0.2 mg
vithamine B60,18 mg0.11 mg
Vithamine B934 mcg16 mcg

Lisebelisoa tse phetseng hantle ka k'habeche

1. Lero la kh'abeche le 'mala oa lamunu

Kh'abeche e tala le lero la lamunu ke khetho e ntle haholo ea ho silafatsa 'mele, ho ntlafatsa ts'ebetso ea mala. Ho lokisa lero lena ho hlokahala:


Lisebelisoa

  • Khalase e le 1 ea lero la lero la lamunu;
  • Makhasi a 3 khale.

Mokhoa oa ho itokisa

Hlatsoa makhasi a k'habeche hantle ebe o kenya blender, hammoho le lero la lamunu. Joale, o hloka feela ho otla lero hantle mme ha ho hlokahala o ka eketsa metsi kapa mahe a linotši hanyane ho le natefisa.

Jusi e 'ngoe e ntlehali e ka phehoang le khale ke lero la khale le nang le sirilamunu le tsoekere. Bona mokhoa oa ho lokisa lero lena ho nchafatsa.

2. Sopho ea k'habeche

Kh'abeche, ha e kopantsoe le metsoako e nepahetseng, e ka sebelisoa ho etsa sopho e ntle haholo ea detox, e tla u thusa ho theola boima ba 'mele, ho laola khatello e phahameng ea mali le ho thibela ho sokela. Ho pheha sopho e monate le k'habeche u hloka:

Lisebelisoa

  • K'habeche e le 'ngoe;
  • Litamati tse 2;
  • 1 leek;
  • Pepere e 1 ea tšepe;
  • parsley;
  • seleri;
  • 1 zucchini le peel;
  • Anyezi e le 1;
  • 1 chayote.

Mokhoa oa ho itokisa


Ho lokisa sopho ena, hlatsoa feela 'me u tšele metsoako eohle ebe u eketsa pane ka metsi a belang. Lijo li lokela ho phehoa ka mocheso o tlase haholo ho etsa sopho e matlafatse haholoanyane.

Haeba motho a sa rate kapa a thatafalloa ke ho ja sopho ntle le litapole, o ka leka ho eketsa liapole tse 2 tse sehiloeng ka sopho, tseo ntle le ho fana ka tatso e ntle, le tsona li tla fana ka botsitso. Bona mohato ka mohato ho lokisa sopho ena e monate, ho shebella video ea setsebi sa rona sa phepo e nepahetseng:

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