Phofo ea soya bakeng sa boima ba 'mele

Litaba

• Mokhoa oa ho sebelisa phofo ea soya ho theola boima ba 'mele
• Mokhoa oa ho etsa phofo ea soya bakeng sa boima ba 'mele

Phofo ea soya e ka sebelisoa ho u thusa ho theola boima ba 'mele hobane e fokotsa takatso ea lijo ea ho ba le likhoele le liprotheine hape e thusa ho chesa mafura ka ho ba le lintho tse bitsoang li-anthocyanin ka sebopeho sa eona.

Ho theola boima ba 'mele o sebelisa phofo ea soya e ntšo, o lokela ho ja likhaba tse 2 pele o ja ho fokotsa takatso ea lijo nako e ka etsang likhoeli tse 3. Ha ua lokela ho ja nako e telele hobane soya e na le lintho tse etsisang lihormone tsa estrogen mme e ka fokotsa tlhahiso ea lihormone.

Phofo ea soya e ntšo e ka rekoa lebenkeleng la lijo tsa bophelo bo botle mme theko ea 200 g e ka fapana lipakeng tsa 10 le 12 reais.

Mokhoa oa ho sebelisa phofo ea soya ho theola boima ba 'mele

2 tablespoons ea phofo e ntšo ea soya e lokela ho sebelisoa makhetlo a 2 ka letsatsi ho u thusa ho theola boima ba 'mele.

Phofo e ntšo ea soya e ka eketsoa ka maro, livithamini, lisalate, sechu, sopho, sechu, li-pastas, lisoso, li-pizza, likuku kapa li-pie mme ha e fetole tatso ea lijo kaha e na le tatso e sa nke lehlakore.

Mokhoa oa ho etsa phofo ea soya bakeng sa boima ba 'mele

Ho bonolo ho etsa phofo ea soya e ntšo ebile e ka etsoa malapeng.

Lisebelisoa

• ​200 g ya soya e ntsho

Mokhoa oa ho itokisa

Beha linaoa tse ntšo tsa soya ka ontong e futhumetseng pele holim'a pampiri e sa tebang ea ho baka ebe u e tlohela metsotso e 20 ka mocheso o tlase. Lumella ho pholile le ho sila ka blender ho fihlela e fetoha phofo.

Phofo e ntšo ea soya e tlameha ho bolokoa ka nkhong e koetsoeng ka thata ea khalase, e ka behoang ka sehatsetsing kapa sebakeng se phodileng.

Ho ithuta haholoanyane ka likhoele tse theolang boima ba 'mele bona:

• Phofo ea ho theola boima ba 'mele
• Tofu e thibela mofetše mme e o thusa ho theola boima ba mmele