Phofo ea litholoana tse chesehang: ke ea eng le hore na e etsoa joang

Litaba

• Mokhoa oa ho etsa phofo ea takatso e matla
• E etselitsoe eng
• Mokhoa oa ho ja
• Tlhahisoleseling ea phepo e nepahetseng
• Theko le moo u ka rekang
• Recipe e nang le takatso ea phofo ea litholoana
• 1. Biscuit ea litholoana tsa takatso le coconut

Phofo ea litholoana tse chesehang e na le fiber, livithamini le liminerale tse ngata ebile e ka nkuoa e le motsoalle ea kholo mohatong oa ho theola boima ba 'mele. Ntle le moo, ka lebaka la thepa ea eona, e thusa ho laola maemo a k'holeseterole le tsoekere, ntle le ho tiisa maikutlo a ho khora.

Phofo ena e thusa ho theola boima ba 'mele hobane e na le pectin e thusang ho fokotsa li-spikes tsa tsoekere maling, tse ikarabellang ho fehla tlala le takatso ea ho ja lipompong. Leha ho le joalo, molemong oa ho theola boima ba 'mele ka phofo ea tholoana ea takatso, ho bohlokoa hape ho ja mafura le tsoekere e tlase, ho ikoetlisa khafetsa le ho noa maro a mangata motšehare.

Mokhoa oa ho etsa phofo ea takatso e matla

Phofo ea litholoana tse chesehang e ka etsoa habonolo lapeng, e hlokang litholoana tse 4 feela tsa takatso. Ho etsa phofo, arola makhasi ao le peel ea litholoana tse matla. Ebe ho hlokahala hore o tlose karolo e tšoeu ea lekhapetleng ebe o e beha ka ontong e mahareng ho fihlela e omme ebile e robeha.

Ebe oe kenya ka blender kapa kopanya ebe oa e otla ho fihlela ntho e ngoe le e ngoe e sithabetsoa. Ho boloka, beha feela phofo ka setshelong se hloekileng, se omileng le se koetsoeng ka thata.

E le hore u se ke ua senya makhasi a litholoana, hoa thahasellisa ho etsa lero la tholoana la takatso, le nang le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa ho fokotsa ho tšoenyeha le ho ntlafatsa boleng ba boroko, mohlala. Fumana melemo e meng ea tholoana ea takatso.

E etselitsoe eng

Ka lebaka la likhoele tse ngata, livithamini, tšepe, calcium le phosphorus, phofo ea litholoana e ka sebelisoa bakeng sa merero e 'maloa, ea mantlha e le:

• Thuso ea ho theola boima ba 'mele;
• Laola maemo a tsoekere maling;
• Takatso ea lijo;
• Fokotsa ho monya mafura;
• Thusa ho theola cholesterol;
• Fokotsa ho monya ha lik'habohaedreite;
• Loantša ho patoa;
• Khutsa 'me u loantše ho hlobaela;
• Fokotsa 'mele le ho o hloekisa.

Hore phofo ea tholoana ea takatso e be le phello e khuts'oane le e telele, ho bohlokoa hore motho ae je khafetsa mme a tsamaee le phepo e nepahetseng le phepo e nepahetseng, tloaelo ea ho ikoetlisa khafetsa le ho noa metsi nakong ea motšehare.

Mokhoa oa ho ja

Setsebi sa phepo ke setsebi se hloahloa ho u tataisa mabapi le palo e nepahetseng ka ho fetisisa ea ho ja phofo ea tholoana ea takatso kapa tlatsetso e ngoe ea fiber, hobane ho latela sepheo le metabolism ea motho ka mong. fiber e tlatsetsa ka bomong.

E 'ngoe ea mekhoa ea ho ja phofo ea litholoana ke takatso ea khaba lijong tse ka sehloohong tsa letsatsi, kaha sena se qoba tlhoro ea glycemic mme se fokotsa ho monya ha lik'habohaedreite, ka mohlala.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a bongata ba limatlafatsi tse fumanehang ka har'a phofo ea litholoana tsa litholoana

Theko le moo u ka rekang

Phofo ea litholoana tse chesehang e ka fumaneha ka sebopeho sa indasteri ka theko e lipakeng tsa li-reais tse 10 ho isa ho tse 15. E ka rekoa mabenkeleng a lijo tsa bophelo bo botle, lipontšong tse ling le marang-rang.

Recipe e nang le takatso ea phofo ea litholoana

Phofo ea litholoana tse chesehang e ka ekeletsoa litholoana ho lijo tsa hoseng kapa seneke sa thapama hape e ka kenyelletsoa lipepisong tse fapaneng. E 'ngoe ea likhetho ke biscuit ea litholoana tse nang le takatso e matla le coconut, e leng khetho e bobebe le e sebetsang.

1. Biscuit ea litholoana tsa takatso le coconut

Lisebelisoa

• 1 senoelo sa phofo ea koro e felletseng;
• 1 1/2 senoelo sa phofo ea takatso ea litholoana;
• 1/2 senoelo sa tsoekere e sootho;
• 1 khaba ea cocoa;
• Senoelo sa 3/4 sa lebese la coconut;
• 3 tablespoons ea oli ea kokonate;
• 2 tablespoons ea lero la litholoana tse nang le takatso e matla

Mokhoa oa ho itokisa

Kopanya lisebelisoa tsohle hantle ho fihlela e theha boima bo ts'oanang bo ka bopehang ka matsoho a hau, o etsa libolo tse nyane. Tlosa hlama tafoleng ea kichineng kapa holim'a li-countertop ka pinana. Ebe u khaola hlama likarolong tse nyane kapa ka selikalikoe ebe u chesa metsotso e ka bang 15 ho isa ho e 20, ho fihlela li butsoe hantle. Beha pampiri kapa pampiri e entsoeng ka letlalo e le hore li-cookie li se ke tsa khomarela lakane ea ho baka.