Mokhoa oa ho etsa bohobe ba litapole ho theola boima ba 'mele

Litaba

• Bohobe bo monate ba bohobe ba litapole
• Mokhoa oa ho ja
• Melemo

Ho etsa bohobe bo pherese le ho fumana melemo ea eona ea ho theola boima ba 'mele, litapole tse pherese, e leng karolo ea sehlopha sa lijo tse nang le li-anthocyanins, e leng antioxidant e matla e teng ka meroho e pherese kapa e khubelu joalo ka morara, cherries, plum, raspberry, blackberry le fragola. .

Bohobe bona bo betere ho feta mofuta o tloaelehileng o tšoeu hobane bo thatafatsa tšilo ea lijo 'me bo na le index ea glycemic e tlase, e etsang hore tsoekere ea mali e se ke ea phahama haholo, e sitise tlhahiso ea mafura' meleng.

Bohobe bo monate ba bohobe ba litapole

Recipe e latelang e hlahisa bohobe bo boholo bo 3 bo ka jelloang lijong tsa hoseng le tse bobebe.

Lisebelisoa:

• Enfelopo e le 1 kapa khaba e le 1 ea tomoso e omileng ea likokoana-hloko
• 3 tablespoons ea metsi
• 1 lehe
• 2 di-teaspoon letsoai
• 2 tablespoons ea tsoekere
• 1 kopi ea lebese le futhumetseng (240 ml)
• Likopi tse 2 tsa makhasi a litapole tse pherese (350 g)
• 600 g ea phofo ea koro (likopi tse ka bang 3 ½)
• 40 g, botoro e sa tšetsoeng letsoai (likhaba tse 2 tse sa tebang)
• Phofo ea koro ea ho fafatsa

Mokhoa oa ho itokisa:

1. Pheha litapole ka letlalo ho fihlela le le bonolo. Ebola 'me u khumame;
2. Kopanya tomoso le metsi 'me u e lumelle ho phomola metsotso e 5;
3. Otla tomoso e nang le metsi, lehe, letsoai, tsoekere le lebese ho blender. Otla hantle mme butle-butle eketsa litapole, ho otla. ho fihlela ho setse tranelate e teteaneng;
4. Ka sekotlolo, beha motsoako ona 'me butle-butle u kenye phofo ea koro, u tsoaka le khaba kapa ka matsoho;
5. Tsoela pele ho eketsa phofo ho fihlela hlama e sa khomarela matsohong a hau;
6. Kenya botoro ebe u kopanya hantle, ho fihlela hlama e boreleli ebile e benya;
7. Koahela ka filimi ea polasetiki 'me ue lumelle hore e phomole ho fihlela hlama e habeli ka boholo;
8. Arola hlama likotoana tse 3 ebe u etsa mohlala ka mahobe ka holim'a metsi;
9. Beha mahobe ka pane e tlotsitsoeng ntle le ho thetsana;
10. Beha ontong e futhumetseng pele mocheso o phahameng metsotso e 10, o theohele ka ontong e mahareng ebe oe tlohella hore e chesoe metsotso e meng e 45 kapa ho fihlela hlama e le sootho. Haeba u batla ho etsa mahobe a manyane, nako ea ho pheha e lokela ho ba khutšoanyane.

Mokhoa oa ho ja

Ho fumana phello ea eona e fokotsang, o lokela ho ja bohobe bo pherese bo ka bang 2 ka letsatsi, o nka sebaka sa bohobe bo tloaelehileng bo tšoeu. Ha u tlatsa, u ka sebelisa botoro e sa tšeloang letsoai, tranelate ea ricotta, lebese le bobebe kapa selae sa chisi, haholo-holo chisi tse tšoeu, tse kang cottage ricotta kapa minas frescal light chisi.

Hape ke habohlokoa ho hopola hore litapole tse pherese ha lia lokela ho jeoa ka bongata, kaha li ka baka ho nyekeloa ke pelo le ho senya lijo hantle. Ho fumana ho feta melemo ea meroho e pherese, bona lipepe tsa lero la pinki.

Melemo

Melemo ea bohobe bona e bakoa haholo-holo ke boteng ba li-anthocyanins, ntho e loantšang antioxidant e fang litapole 'mala o pherese hape e na le litlamorao tse latelang' meleng:

• Thibela mafu a pelo le methapo;
• Thibela mofetše;
• Sireletsa boko mafung a kang Alzheimer's;
• Fokotsa maemo a tsoekere ea mali, ho laola botenya le lefu la tsoekere;
• Ho thata ho tsuba ha lik'habohaedreite ka maleng, ho eketsa nako ea ho satiety le ho rata ho theola boima ba 'mele.

Ho fapana le mofuta o pherese, bohobe bo tšoeu bo ikarabella bakeng sa tsoekere e tsoang maling ka potlako, e eketsang ho tsoa ha hormone insulin le ho hlohlelletsa tlhahiso ea mafura 'meleng.

Ho tlosa lik'habohaedreite lijong le ho theola boima ba 'mele kapele, bona hape:

• Mokhoa oa ho sebelisa tapioca ho khutlisa bohobe lijong
• Recipe ea Bohobe ba Dukan