Li-snacks tse 10 tse phetseng hantle tse nang le mokopu

Litaba

• 1. Mokopu oa linoko mokopu chip libolo tsa matla
• 2. Protheine ea mokopu smoothie
• 3. Pie ea mokopu chia
• 4. Paleo ea mokopu ea linoko tse monate
• 5. Sopho e entsoeng ka mokopu e halikiloeng
• 6. Motsoako o chesang oa mokopu oa mokopu
• 7. Pee ea mokopu e tšetsoe peo ea mokopu
• 8. Pie ea mokopu bosiu bo le bong
• 9. Garlic e halikiloeng le humos mokopu hummus
• 10. Mokopu oa linoko botoro ea almonde
• Ntlha ea bohlokoa

Ho fanoe ka tatso ea mokopu e tsoekere hanyane, ea linate, ha ho makatse hore ebe ke e 'ngoe ea litatso tsa selemo tse tummeng ka ho fetisisa.

Le ha ho se na khoao ea hore litlatsetso tse monko o monate oa mokopu li monate, tse ngata li tletse tsoekere e ekelitsoeng le metsoako e meng e seng kotsi.

Ka lehlohonolo, li-snacks tse ngata tse tletseng mokopu ha li monate feela empa hape li na le phepo.

Mona ke li-snacks tse 10 tse phetseng hantle tse nang le tatso ea mokopu.

1. Mokopu oa linoko mokopu chip libolo tsa matla

Ha u lakatsa khetho e monate ho u fa nako ea mots'eare, libolo tsa mokopu tsa matla a mokopu ke khetho e ntle ea ho u hlasimolla.

Ho fapana le mekoallo ea matla, e ka tlatsoang ka tsoekere e ekelitsoeng le metsoako ea maiketsetso, libolo tsena tsa matla ka tlhaho li natefisoa ka matsatsi 'me li tletse fiber le liprotheine tse tsoang peo ea mokopu, habore le folaxe ea fatše.

Mokotla oa mokopu o fana ka mohloli o motle oa vithamine C, potasiamo, le magnesium le lipara tse phethahetseng ka senoko sa mokopu le lits'oants'o tse nyane tsa chokolete tse sebelisetsoang ho hlahisa profil ea tatso ea seneke sena se khotsofatsang haholo).

Tlanya mona bakeng sa risepe e felletseng.

2. Protheine ea mokopu smoothie

Smoothies ke e 'ngoe ea litsela tse ntle ka ho fetisisa tsa ho paka lintho tse nang le limatlafatsi tse nang le limatlafatsi tse ngata.

Ho eketsa mehloli ea liprotheine ho smoothie ea hau ho tla u thusa hore u lule u khotsofetse lipakeng tsa lijo, hobane protheine e thusa ho fokotsa tšilo ea lijo le ho hatella lihormone tse ling tse tsamaisang maikutlo a tlala (,).

Kakaretso ena e monate ea smoothie e kopanya banana e nang le serame, mokopu oa mokopu, le ho futhumatsa linoko tse kang sinamone le nutmeg ho theha motsoako o monate o tiileng ho hlola mang kapa mang ea ratang mokopu oa mokopu.

Hape, botoro ea linate le phofo ea protheine e eketsa matla a ho u matlafatsa ka letsatsi la hau. Haeba u lakatsa ho ja lijo tse eketsehileng, lahlela sepinche ka letsoho ho matlafatsa tlhahiso ea hau ea folate, vithamine C le li-carotenoid antioxidants (,).

Tlanya mona bakeng sa risepe e felletseng.

3. Pie ea mokopu chia

Haeba u batla sopho e entsoeng ka mokopu e ke keng ea u tšosa tsoekere, leka risepe ena ea mokopu chia pudding e nang le metsoako e phetseng hantle.

Peo ea Chia - naleli ea sejana sena - ha e fane feela ka mohloli o motle oa fiber empa hape le mafura a phetseng hantle, protheine, livithamini le liminerale ().

Ho feta moo, lipatlisiso tse ling li bontša hore ho ja peo ea chia ho ka thusa ho fokotsa ho ruruha le khatello e phahameng ea mali le maemo a tsoekere ea mali (,).

Hape, risepe ena e ne e ke ke ea ba bonolo ho e lokisetsa. Sohle seo u se hlokang ho etsa pheko ena e monate ke metsoako, blender, le lijana tsa polokelo ho boloka chia pudding ea hau e le ncha sehatsetsing ho fihlela e loketse ho natefeloa.

Tlanya mona bakeng sa risepe e felletseng.

4. Paleo ea mokopu ea linoko tse monate

Li-muffin tsa mokopu tsa setso hangata li na le tsoekere e ngata ebile li na le protheine e nyane le fiber. Leha ho le joalo, o ka etsa li-muffin tse monate le tse phetseng hantle ka ho fapanya lisebelisoa tse 'maloa.

Ho eketsa fiber le liprotheine tsa limafine tsa hau ho li etsa hore li khotsofatse hape ho ka thusa ho fokotsa maemo a hau a tlala letsatsi lohle ().

Kakaretso ena ea mokopu oa mokopu e sebelisa phofo ea kokonate ho koala fiber le mahe a felletseng ho paka liprotheine le mafura a phetseng hantle linthong tsena tse hlabosang tse besitsoeng.

Li-muffin tsena li etsa seneke se matlafatsang ha o batla pheko e nyane ea mokopu.

Tlanya mona bakeng sa risepe e felletseng.

5. Sopho e entsoeng ka mokopu e halikiloeng

Sopho e entsoeng ka mokopu e monate ke khetho e ntle ea ho khotsofatsa takatso ea seneke se monate.

Hape, ho khetha ho noa sopho ho e-na le lijo tse phahameng tsa lik'halori tse kang li-chips kapa cookies e ka ba khetho e bohlale ho u etsa hore u je hanyane lijong tse latelang.

Phuputso e 'ngoe e bontšitse hore ho ja sopho pele ho lijo ho ka thusa ho fokotsa ho ja lik'halori, tse ka thusang ba batlang ho ja likhalori tse fokolang ka kakaretso (,).

Kakaretso ena e kopanya metsoako e nang le phepo e kang mokopu o halikiloeng, konofolo, eiee, oli ea mohloaare, linoko le lebese le nang le mafura a mangata a coconut ho etsa sopho e monate le e khotsofatsang.

Boloka sopho ka linkho tsa khalase tse seng li arolelitsoe lapeng kapa mosebetsing e le hore u be le seneke se nang le phepo letsohong ha tlala e fihla.

Tlanya mona bakeng sa risepe e felletseng.

6. Motsoako o chesang oa mokopu oa mokopu

Le ha senoelo sa cocoa se chesang e kanna ea ba se seng sa lino tse tšelisang ka ho fetesisa, mefuta e mengata ea tsokolate e chesang e seng e entsoe pele hangata e tletse lintho tse se nang bophelo bo botle joalo ka sirapo ea poone e phahameng ea fructose.

Ka lehlohonolo, ho etsa chokolete e chesang e phetseng hantle ho potlakile ebile ho bonolo. Hape, ho etsa chokolete e chesang e entsoeng ka maiketsetso ho u lumella ho eketsa litatso tse fapaneng ho motsoako - joalo ka mokopu.

Recipe ena e chesang ea tsokolate e chesang e sebelisa mokopu oa sebele oa mokopu, lebese la almonde, phofo ea cocoa, sinamone, nutmeg, cloves, le sirapo ea maple ho etsa chokolete e chesang e nang le mokopu e lutseng e lokelehang bakeng sa senoko se hlabosang.

Mokotla oa mokopu o eketsa li-vithamine le liminerale ha cocoa e fana ka mohloli o motle oa li-antioxidants tsa flavonoid, tse ka thusang ho ntlafatsa ts'ebetso ea kelello ho latela lithuto tse ling ().

Tlanya mona bakeng sa risepe e felletseng.

7. Pee ea mokopu e tšetsoe peo ea mokopu

Peo ea mokopu e na le limatlafatsi tse ngata, e tenyetseha ebile e ea nkeha, e li etsang khetho e ntle bakeng sa seneke se phelisang hantle.

Peo ea mokopu e phahame ka har'a magnesium ea diminerale, e hlokahalang mesebetsing e mengata ea bohlokoa 'meleng, joalo ka ho honyela ha mesifa, tsoekere ea mali le taolo ea khatello ea mali, tlhahiso ea matla le tlhokomelo ea bophelo ba masapo (,).

Le ha peo ea mokopu e le monate ha e jeoa ka mokhoa o hlakileng, risepe ena e qala tatso ea eona ka ho eketsa monko o monate ho tsoa ho sirapo ea maple le tatso e futhumatsang ea senoko sa mokopu.

Leka peo ena ea mokopu kapa e kopane le liapole tse omisitsoeng, kokonate e sa tsoekere, le walnuts bakeng sa motsoako o motle.

Tlanya mona bakeng sa risepe e felletseng.

8. Pie ea mokopu bosiu bo le bong

Le ha li-oats tsa bosiu bo le bong li sebelisoa hangata bakeng sa lijo tsa hoseng, li boetse li etsa khetho e holimo ea seneke.

Li-oats tsa bosiu bo phethahetse bakeng sa batho ba tenang habonolo, kaha sejana sena se ka etsoa ka hoo e batlang e le motsoako ofe kapa ofe, ho kenyelletsa le mokopu.

Tlhahiso ena e monate ea oats bosiu bo entsoe ka mokopu oa mokopu, yogurt ea Greece, lebese la almonde, oats e phuthetsoe, peo ea chia le linoko tse kang ginger ea fatše.

Ho eketsoa ha yogurt ea Greek ho eketsa liprotheine tsa seneke sena se monate se netefatsang hore se tla u khotsofatsa ka lihora tse ngata. Haeba u lakatsa lijo tse bobebe tse tlatsoang, phahamisa li-oats tsa hau tsa bosiu bo le bong ka linate tse khethiloeng, lipeo, litholoana tse omisitsoeng kapa coconut e sa tsoakoang ().

Tlanya mona bakeng sa risepe e felletseng.

9. Garlic e halikiloeng le humos mokopu hummus

Hummus ke sesepa se khotsofatsang haholo se nang le mekhoa e metle se ka kopantsoang le metsoako e monate kapa e tsoekere. Karolo e molemohali ea ho etsa hummus ke hore o ka eketsa eng kapa eng eo metsoako ea pelo ea hau - kapa ea mpa - e lakatsang.

K'honthinente ena ea hummus e nyala litatso tse monate tsa konofolo e halikiloeng, rosemary le mokopu ebe e li kenya ka kopong e le 'ngoe e monate, e nang le limatlafatsi e ka natefeloang nako efe kapa efe ea letsatsi.

Ntle le ho ba monate, metsoako ea risepe ena e fana ka melemo e meng e khahlisang ea bophelo bo botle. Mohlala, konofolo e na le metsoako e matla ea sebabole e matlafatsang boits'ireletso ba mmele, anticancer le anti-inflammatory properties ().

Hape, rosemary ke setlama sa moriana se nang le li-anti-inflammatory le antioxidant, se etsang hore motswako ona oa tatso o be molemo haholo bakeng sa bophelo ba hau ka kakaretso ().

Ho feta moo, hummus e na le fiber, protheine, mafura a phetseng hantle, calcium, magnesium le folate, e leng se etsang hore e be khetho e nepahetseng ea seneke ().

Tlanya mona bakeng sa risepe e felletseng.

10. Mokopu oa linoko botoro ea almonde

Le ha lihlahisoa tse ling tsa botoro ea linate li tloletse koloing ea linoko tsa mokopu 'me li fana ka lihlahisoa tse monate tsa mokopu, ho iketsetsa botoro ea mokopu ea linoko lapeng ho bonolo ebile ho ka u thusa ho u bolokela chelete.

Lialmonde li na le phepo e ntle 'me li tletse liprotheine le mafura a phetseng hantle. Liphuputso tse ngata li bontšitse hore ho ja lialmonde ho ka u thusa ho boloka boima ba 'mele bo phetseng hantle, ho ntlafatsa bophelo bo botle ba pelo, le ho laola maemo a tsoekere maling (,).

Mokopu ona oa mokopu oa botoro ea almonde o kopane hantle le mefuta e fapaneng ea lijo tse bobebe, ho kenyeletsoa liapole tse halikiloeng, lihoete tsa masea kapa li-chips tsa plantain. E ka boela ea sebelisoa e le sejo se monate sa oatmeal, yogurt, kapa selae se teteaneng sa bohobe ba mokopu.

Ho feta moo, risepe ena e bonolo joaloka pie 'me e hloka feela lialmonde, purée ea mokopu, senoko sa mokopu, sinamone, sirapo ea maple, letsoai le sesebelisoa sa lijo.

Tlanya mona bakeng sa risepe e felletseng.

Ntlha ea bohlokoa

Le ha lipepe tse ngata tse nang le tatso ea mokopu le lijo tse bobebe tse rekiloeng ka lebenkeleng li na le metsoako e seng phepo e nepahetseng, lijo tse bobebe tse iketselitsoeng tse entsoeng ka mokopu lenaneng lena li tletse tatso ebile li sebelisa lisebelisoa tse khothalletsang bophelo bo botle ka kakaretso.

Hape, lipepepe tse thathamisitsoeng kaholimo li entsoe ka metsoako e fokolang mme ho bonolo ho e etsa - esita le bakeng sa ba se nang boiphihlelo kichineng.

Nako e tlang ha u lakatsa ho fumana mokopu o tletse mokopu, lipepe tsena tse khotsofatsang empa tse phetseng hantle tsa mokopu li u koahetse.