Phofo ea morara e boetse e sireletsa pelo

Litaba

• Tlhahisoleseling ea phepo e nepahetseng
• U ka e etsa joang hae
• Peō ea Morara Dumpling Recipe
• Peō ea Morara ea Cookie Recipe

Phofo ea morara e entsoe ka peo le matlalo a morara, 'me e tlisa melemo e kang ho laola mala ka lebaka la fiber ea eona le ho thibela lefu la pelo, kaha e na le li-antioxidants tse ngata.

Phofo ena e bonolo ho e sebelisa ebile e ka sebelisoa lijong tse tsoekere kapa tse hlabosang, hape e ka hlahisoa lapeng. Melemo ea eona ea mantlha ea bophelo bo botle ke:

1. Thibela lefu la pelo, kaha e na le li-antioxidants tse ngata tse kang resveratrol;
2. Ntlafatsa ts'ebetso ea mala, hobane e na le likhoele;
3. Ntlafatsa tsamaiso, hobane e fokotsa ho ruruha le sebopeho sa atherosclerosis methapong ea mali;
4. Cholesterol e tlase, bakeng sa ho ba le flavonoids, e leng li-antioxidants tse matla;
5. Fokotsa bohloko ba manonyeletso, ka lebaka la lihlahisoa tsa eona tse phahameng tsa antioxidant;
6. Loantša botsofali pele ho nako, hobane li-antioxidants li boloka bophelo bo botle ba lisele tsa letlalo;
7. Thibela methapo ea mali, ka ho kenya tšebetsong tsamaiso ea mali;
8. Thusa ho laola tsoekere ea mali, kaha e ruile likhoele.

Phofo ea morara e ka boela ea fumanoa ka mokhoa oa li-capsules, 'me melemo ea eona e fumanoa ka ho noa likhaba tse 1 ho isa ho tse 2 tsa phofo eo ka letsatsi. Bona mokhoa oa ho etsa lero la morara ho thibela lefu la pelo.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e fana ka leseli la phepo bakeng sa likhaba tse 2 tsa phofo ea morara:

Phofo ea morara e ka eketsoa ka livithamini, lisalate tsa litholoana, likuku le maro, joalo ka ha ho bontšoa ho lipepe tse latelang.

U ka e etsa joang hae

Ho etsa phofo hae, o tlameha ho tlosa matlalo le lipeo morareng, o e hlatsoe hantle ebe o a ala ka tsela e le hore li se ke tsa lula holim’a tse ling, ho thusa ho omisoa. Joale, hlobo e lokela ho beoa ka ontong e tlase metsotso e ka bang 40 kapa ho fihlela makhasi le lipeo li omisitsoe hantle.

Kamora nako, otla lipeo le likhetla tse ommeng ka har'a blender ho fihlela phofo e fumanoa, e lokelang ho bolokoa ka setsing se koetsoeng, haholo-holo ka har'a sehatsetsi ho eketsa ho tšoarella ha eona. Ho khothalletsoa hore phofo e entsoeng ka maiketsetso e jeoe lipakeng tsa libeke tse 2 le tse 3 kamora ho etsoa.

Peō ea Morara Dumpling Recipe

Lisebelisoa:

• 1 kopi ea phofo e feletseng ea koro
• Senoelo se le seng sa oats
• 1 kopi ea phofo ea morara
• 1/2 senoelo sa tsoekere e sootho
• 1 teaspoon phofo e bakang
• 1/2 teaspoon ea ho baka soda le ho e
• 1/4 teaspoon letsoai
• 1 kopi ea lebese
• 1/2 senoelo sa apole e khethiloeng
• Khaba e 1 ea oli ea coconut
• Mahe a 2
• 1 teaspoon ea vanilla essence

Mokhoa oa ho itokisa:

Ka setsing se seholo, kopanya phofo, oats, tsoekere, tomoso, soda le letsoai.Ka setshelong se seng, kopanya lebese, apole e khethiloeng, oli ea coconut, mahe le vanilla. Tšela motsoako oa metsi holim'a lisebelisoa tse omileng ebe u kopanya ho fihlela junifomo. Beha hlama ka lipaneng tse tlotsitsoeng 'me u e tlise mohaleng o futhumetseng pele ho 180ºC metsotso e ka bang 15 kapa ho fihlela tlhahlobo ea meno e bontša hore ho qhekella ho phehile.

Peō ea Morara ea Cookie Recipe

Lisebelisoa:

4 tablespoons ea oli ea kokonate kapa oli ea mohloaare e sa tsoaloang
Mahe a 2
½ senoelo sa tsoekere e sootho kapa tee ea coconut
1 kopi ea tee ea phofo ea morara
1 kopi ea phofo e feletseng ea koro
½ senoelo sa tee ea morara o omisitsoeng
1 teaspoon phofo e bakang

Mokhoa oa ho itokisa:

Otla oli ea coconut, tsoekere le mahe. Eketsa phofo le morara o omisitsoeng, kopanya hantle. Kenya tomoso mme u hlohlelletse hape. Ka pane e kholo e tlotsitsoeng, beha hlama ka sebopeho sa li-cookie tse chitja. Nka ho baka ka ontong e futhumetseng pele ho 180º C metsotso e ka bang 15 kapa ho fihlela e le sootho ea khauta.

Phofo ea litholoana tse chesehang e ka sebelisoa ho theola boima ba 'mele le ho thibela mafu, bona melemo ea eona le mokhoa oa ho e sebelisa.