Mokhoa oa ho eketsa tšepe ea linaoa ho folisa phokolo ea mali
Litaba
Linaoa tse ntšo li na le tšepe e ngata, e leng phepo e hlokahalang ho loants'a khaello ea mali ea tšepe, empa ho ntlafatsa ho monya tšepe ho eona, ho bohlokoa ho felehetsa lijo tse nang le linaoa tse ntšo, tse nang le lero la lamunu. tlhaho, kapa u je litholoana tse kang fragola, kiwi kapa papaya, joalo ka lijo tse tsoekere, hobane litholoana tsena li na le vithamine C e ngata e ntlafatsang ho monya tšepe.
Mokhoa o mong oa ho etsa hore lijo li be le phepo le ho feta ke ho etsa linaoa tse ntšo ka li-beet kapa makhasi a spinach, hobane le tsona li na le tšepe.
Melemo ea linaoa tse ntšo
Ntle le ho bonts'oa ho loants'a khaello ea mali, melemo e meng ea linaoa tse ntšo e kenyelletsa:
- Thusa ho loantša k'holeseterole ka ho ba le fiber e ngata;
- Thibela mofetše ka ho ba le li-antioxidants tse sirelletsang lisele;
- Thusa ho loants'a mathata a pelo ka ho rua magnesium;
- Qoba ponahalo ea maqeba a mali a bakang tlhaselo ea pelo, ka mohlala, ka ho ba le li-anthocyanin le flavonoids.
Ntle le moo, linaoa tse ntšo ha li kopantsoe le raese li etsa hore lijo li fele, hobane motswako oa liprotheine tsa raese o phethela liprotheine tsa linaoa.
Tlhahisoleseling ea phepo ea linaoa tse ntšo
| Likarolo | Palo ka 60 g ya dinawa tse ntsho |
| Matla | Lik'hilojule tse 205 |
| Liprotheine | 13.7 g |
| Mafura | 0,8 g |
| Likhabohaedreite | 36.7 g |
| Likhoele | 13.5 g |
| Folic acid | 231 mcg |
| Magnesiamo | 109 mg ,. |
| Potasiamo | 550 mg ,. |
| Zinki | 1,7 g |
Linaoa tse ntšo ke lijo tse matlafatsang haholo tse nang le liprotheine le mafura a fokolang, a ka kenyelletsoang lijong tse theolang boima ba 'mele hape a bohlokoa ho ba batlang ho fumana boima ba mesifa.
Bona malebela a mang a ho loants'a khaello ea mali ho:
Khetho Ea Sebaka
Seo u lokelang ho se etsa ha lesea le oela betheng
