Lijo tse Molemohali tsa Fall's ho theola boima ba 'mele le ho phela hantle

Litaba

• Tlhahlobo bakeng sa

Khauta ea butternut, maphutshe a lamunu a lamunu, liapole tse khubelu tse khubelu le tse tala - lihlahisoa tse oelang li ntle haholo, re sa re letho ka tse monate. Ho molemo le ho feta? Litholoana le meroho ea hoetla li ka u thusa ho theola boima ba 'mele,' me tsohle li fiber. Fiber e nka nako e telele ho senya le ho sileha, ho u boloka u khotsofetse (le ho tlala!) nako e telele pakeng tsa lijo. Kaha re hloka bonyane ligrama tse 25 ka letsatsi, litholoana le meroho li etsa tlatsetso ea bohlokoa ho quota ea rona ea fiber. Ho feta moo, ha u ntse u natefeloa ke apole ea pele ea hoetla kapa litapole tse phehiloeng ka tsoekere lapeng, u ntse u sireletsa bophelo ba hau hammoho le ho alafa tatso ea hau. Ke hobane lihlahisoa tsa ho oa li tletse li-vithamine le li-anti-antioxidants le li-phytochemicals.

Le hoja lihlahisoa tsohle li le molemo ho uena, linaleli tse latelang tse tšeletseng li u fa limatlafatsi tse ngata ka ho fetisisa ha u loma. Li fihlele 'marakeng oa lihoai kapa ho tloha serapeng sa lifate tsa boikhethelo bakeng sa bocha le tatso e ntle. Bakeng sa phepo e nepahetseng, e leka-lekaneng e u thusang ho theola boima ba 'mele le ho lula u khotsofetse, kenya bahloli bana leanong la lijo le nang le lithollo, liprotheine tse omeletseng, lebese la lowfat le mafura a phetseng hantle. Bona "Tšoara Snickers" (ka ho le letšehali) ho fumana hore na u ka ja lihlahisoa tse kae bakeng sa palo e lekanang ea likhalori tse fumanehang bareng e le 'ngoe ea lipompong. Ebe u sheba liresepe tsa rona tse tšeletseng tse monate, tse nang le matla. E 'ngoe le e' ngoe e na le sejo se le seng kapa tse 'maloa tsa ho theola boima ba' mele, matla le bophelo bo botle - le lintho tse ling tse ngata tse phetseng hantle.

Fall's Six All-Star

1. Mokopu oa butternut Natefeloa ke halofo ea lekhapetla lena la oblong 'me u tla fumana vithamine A ea letsatsi lohle, hammoho le halofo ea Recommended Daily Allowance (RDA) bakeng sa vithamine C le tekanyo e phetseng hantle ea tšepe, calcium le fiber. Butternut squash hape ke mohloli o motle oa potasiamo, e bohlokoa bakeng sa ts'ebetso e tloaelehileng ea pelo, liphio, mesifa le tšilo ea lijo. Lintlha tsa phepo e nepahetseng (kopi e le 'ngoe, e phehiloeng): lik'hilojule tse 82, mafura a 0 le fiber e 7 g.

2. Liapole Liapole thusa ho thibela boima ba 'mele esita le ho thusa ho theola boima ba' mele. Joang? Li na le pectin, ntho e liehang ho ntša mpa, e u bolokang u felletse nako e telele. Pectin e boetse e theola k'holeseterole hantle joalo ka ha lithethefatsi li etsa. Ja apole letsatsi le leng le le leng ho fumana melemo e mengata ea bophelo bo botle. Lintlha tsa Phepo (apole e le 'ngoe): lik'hilojule tse 81, mafura a 0 g, fiber ea 4 g.

3. Acorn squash Moroho ona o hlollang, o botala bo tebileng / 'mala o mosehla o tletse carotenoids (lelapa la antioxidants le bitsang beta carotene setho). Ha maemo a mali a carotenoids a eketseha, kotsi ea kankere ea matsoele ea fokotseha. Hape, li-carotenoids li liehisa ho senyeha ha macular ho amanang le lilemo, sesosa se ka sehloohong sa bofofu. Lintlha tsa phepo e nepahetseng (kopi e le 'ngoe, e phehiloeng): lik'hilojule tse 115, mafura a 0 g, 9g fiber.

4. Litapole tse monate Ha e le hantle ho na le mefuta e 'meli ea litapole tse lengoang United States: mofuta oa nama ea lamunu (eo ka linako tse ling e bitsoang li-yams) le Jersey Sweet, e nang le nama e mosehla kapa e tšoeu. Le ha ka bobeli li le monate, mofuta o bopehileng oa lamunu o na le phepo e ntle haholo hobane o tletse beta carotene, mohlabani ea matla oa mofets'e ea fokotsang haholo li-cholesterol tsa mali. Limeleng, beta carotene e sebeletsa ho sireletsa makhasi le bakoa ke tšenyo ea letsatsi le litšokelo tse ling tsa tikoloho. Ho batho, metsoako e tšoanang e thusa ho thibela ho thehoa ha kankere, hape e sireletsa khahlanong le ramatiki le mafu a mang a senyang. Lintlha tsa phepo e nepahetseng (kopi e le 'ngoe, e phehiloeng): lik'hilojule tse 117, mafura a 0 g le fiber e 3 g.

5. Broccoli, limela tsa Brussels le k'habeche Broccoli e ne e le e 'ngoe ea meroho ea pele e ileng ea thoholetsoa ka lebaka la thepa ea eona e khahlanong le mofets'e - mme e ntse e nkuoa e le e matla ka ho fetisisa. Ntlo ena ea motlakase e na le sulforaphane, ntho e thibelang likokoana-hloko tse ka bang teng. Broccoli, limela tsa Brussels le k'habeche (hammoho le cauliflower le radishes) le tsona li na le li-indoles, ntho e thusang ho thibela mofetše oa matsoele. Lintlha tsa Phepo (1 senoelo, se phehiloe): lik'hilojule tse 61, mafura a 1 g, fiber ea 4 g.

6. Mokopu Mohope oa senoelo, maphutshe a na le beta carotene ea spinach habeli. Beta carotene e fetoloa 'meleng ho vithamine A, e hlokahalang bakeng sa mahlo le letlalo le phetseng hantle. Khaello ea vithamine A e ka baka boemo bo sa tloaelehang bo bitsoang bofofu bosiu (mathata a ho bona lefifing). E kanna ea baka le mahlo a omeletseng, tšoaetso ea mahlo, mathata a letlalo le kholo e liehang. Lintlha tsa Phepo (1 senoelo, se phehiloe): lik'hilojule tse 49, mafura a 0 g, fiber ea 3 g.

Tlhahlobo bakeng sa