Litlhare tse 6 tsa malapeng ho alafa letšollo

Litaba

• Litlhare tsa lapeng ho nosetsa le ho fepa
• 1. Metsi a nang le tatso
• 2. Sopho ea rantipole
• 3. Serrot ea lihoete le apole
• Litlhare tsa lapeng ho tšoasa mala
• 1. Tee ea Chamomile
• 2. Lekhasi la guava le konokono ea avocado
• 3. Li-pancake tse tala tsa banana
• Tlhokomelo ea bohlokoa nakong ea tlokotsi ea letshollo

Litlhare tsa lapeng e ka ba tharollo e ntle ea tlhaho ho thusa nakong ea letšollo. E loketseng ka ho fetisisa ke litlhare tsa lapeng tse thusang ho fepa 'mele le ho nosetsa, joalo ka metsi a nang le tatso kapa sopho ea rantipole, kaha li thibela ho felloa ke metsi' meleng le ho etsa hore 'mele o tsebe ho loants'a sesosa sa letshollo kapele.

Ntle le moo, ho boetse ho na le litlhare tsa lapeng tse tšoereng mala, leha ho le joalo, li lokela ho sebelisoa feela kamora letsatsi la bobeli la litulo tsa mokelikeli mme ka nepo ka khothatso ea ngaka, hobane lets'ollo ke ts'ireletso ea 'mele e lumellang ho felisa kokoana-hloko efe kapa efe e ho baka ts'oaetso ea sistimi ea tšilo ea lijo ka hona ha ea lokela ho emisoa ntle le tlhahlobo ea bongaka.

Ha lets'ollo le fumanoa, ho bohlokoa ho batla thuso ea bongaka, haholo moo ho nang le mali le mamina, haholo ha ho tluoa ho bana, batho ba tsofetseng kapa ba kulang. Nakong ea kalafo ho boetse ho eletsoa ho ja lijo tse bonolo ho sila le tse nang le metsi a mangata, 'me u noe metsi a mangata, lero kapa tee, ho etsa mohlala, ho qoba ho felloa ke metsi' meleng. Bona hape seo u lokelang ho se ja ka lets'ollo.

Litlhare tsa lapeng ho nosetsa le ho fepa

Meriana e meng ea lapeng e thusang ho nosetsa le ho fepa 'mele nakong ea lets'ollo ke:

1. Metsi a nang le tatso

Metsi a nang le tatso ke mokhoa o motle oa ho boloka 'mele oa hau o le hantle nakong ea letšollo, haholo ho ba sa rateng ho noa metsi a bonolo.

Lisebelisoa:

• Litara e le 1 ea metsi;
• Makhasi a 5 a koena;
• Khaba e 1 ea lero la lemone kapa ¼ ea sirilamunu;
• Likhae tse 2 tse mahareng tsa mahapu, li qhibililoe, ntle le lekhapetleng.

Mokhoa oa ho itokisa:

Khaola likhae tse peli tsa mahapu ebe u tlosa makhapetla. Khaola lilae tsa mahapu ebe u li kenya ka nkho. Kenya lero la lemone kapa, haeba u rata, u ka eketsa makhasi a lemone le koena. Kenya metsi a hloekileng ebe u kopanya. Noa u pholile.

2. Sopho ea rantipole

Lihoete li bonts'oa kalafo ea letshollo hobane li na le limatlafatsi tse ngata tse kang sodium, potasiamo, phosphorus, calcium le magnesium, tse bohlokoa ho thusa 'mele ho hlaphoheloa, hape li thusa ho matlafatsa le ho boloka metsi a' mele a le teng.

Lisebelisoa:

• Lihoete tse 5 tse mahareng;
• 1 litapole tse mahareng;
• ¼ zucchini ntle le letlalo;
• Litara e le 1 ea metsi;
• 1 tablespoon ea oli ea mohloaare;
• Letsoai ho latsoa.

Mokhoa oa ho itokisa:

Lokisa meroho, u e khaole likotoana ebe u li beha ka pane ka metsi. Tlisa meroho ho pheha le nako le letsoai ho latsoa. Ha li phehiloe, li sila ka molamu oa boselamose ho fihlela o le boreleli. Haeba e tenya haholo, ho ka eketsoa metsi a chesang ho fihlela a le matenya kamoo u ratang. Qetellong, nako le oli ea mohloaare, kopanya le ho sebeletsa.

3. Serrot ea lihoete le apole

Pheko e ntle ea lapeng e ka emisang letšollo e ka etsoa hae ho sebelisoa apole le rantipole e grated hobane li bobebe ebile li bonolo ho sileha lijo. Sirapo e boetse e thusa ho boloka matla a matla, ka lebaka la ts'ebeliso ea mahe a linotši le ho fepa, hobane e na le limatlafatsi tse fapaneng le tsoekere, e eketsang maemo a matla.

Lisebelisoa:

• 1/2 rantipole;
• 1/2 apole e grated;
• 1/4 senoelo sa mahe a linotši.

Mokhoa oa ho itokisa:

Ka pane, tlisa lisebelisoa tsohle ho pheha ka bateng ea metsi nako e ka etsang metsotso e 30 ka mocheso o tlase. Ebe e pholile ebe o e beha ka botlolong ea khalase e hloekileng e nang le sekwahelo. Nka likhaba tse 2 tsa sirapo ena ka letsatsi bakeng sa nako ea letšollo.

Sirapo ena e ka bolokoa ka sehatsetsing khoeli e le 'ngoe.

Litlhare tsa lapeng ho tšoasa mala

Litlhare tsa lapeng tse thusang ho tšoara mala li lokela ho sebelisoa kamora boeletsi ba bongaka mme li kenyeletse:

1. Tee ea Chamomile

Tharollo e ntle ea tlhaho ea letšollo ke ho noa tee ea `` chamomile '' makhetlo a 'maloa ka letsatsi hobane ntle le chamomile e thusang ho tšoara mala habonolo, e boloka motho a le metsi.

Chamomile e na le thepa ea antispasmodic e fokotsang ho hohlana ha mala, ho fokotsa ho se utloise bohloko ka mpeng le ho thusa ho boloka mantle ka nako e telele.

Lisebelisoa:

• Palesa e le 'ngoe ea chamomile;
• 250 ml ea metsi.

Mokhoa oa ho itokisa:

Beha metsoako ka pane 'me u belise metsotso e ka bang 15 ka mocheso o tlase. Tlosa mocheso, koahela pan 'me u e futhumetse, ebe u sefa le ho noa ka makhetlo a' maloa motšehare.

Tee e lokela ho nooa ntle le tsoekere kaha e ka mpefatsa letšollo. Khetho e ntle ea ho natefisa tee ke ho eketsa mahe a linotši.

2. Lekhasi la guava le konokono ea avocado

Pheko e 'ngoe e ntle ea lapeng ea letšollo ke tee ea lekhasi la guava hobane e thusa ho tšoara mala. Motsoako oa avocado o halikiloeng o khothaletsoa ho tšoara mala mme ho bonahala o thusa ho loants'a mafu a ka bang teng.

Lisebelisoa:

• 40g ea makhasi a guava;
• Litara e le 1 ea metsi;
• Khaba e 1 ea phofo ea kernel e halikiloeng.

Mokhoa oa ho itokisa:

Beha metsi le makhasi a guava ka pane 'me u phehe. Tlosa mocheso, o o tlohele o pholile, o hloeke ebe o eketsa phofo ho tloha mokokotlong oa avocado e halikiloeng. Noa ka mor'a moo.

Ho etsa phofo ea khenele ea avocado: beha kernel ea avocado holim'a tereing ebe o e baka ho fihlela e omme ka botlalo. Ka mor'a moo, otla hlama ho blender ho fihlela e fetoha phofo ebe oe boloka ka setsing sa khalase se koetsoeng ka thata, joalo ka khalase ea khale ea mayonnaise.

Tee ha ea lokela ho nooa le tsoekere hobane e ka mpefatsa letšollo mme ka hona, khetho e ntle ea ho natefatsa tee ke ho eketsa mahe a linotši.

3. Li-pancake tse tala tsa banana

Banana e tala ke khetho e ntle kalafong ea letshollo hobane e na le pectin, ntho e eketsang ho monya ha metsi ka maleng, e etsang hore mantle "a omelle", a fokotsa letshollo.

Lisebelisoa:

• Libanana tse nyane tse 2 tse tala
• 100 g ea phofo ea koro
• Mahe a 2 a mahareng
• 1 c. tee ea sinamone
• 1 c. sopho ea mahe a linotši

Mokhoa oa ho itokisa:

Beha libanana le mahe ho blender ebe u otla hantle. Kenya motsoako ka sekotlolo ebe u eketsa phofo le sinamone ebe u koahela ka khaba ho fihlela motsoako o le boreleli.

Beha karolo ea batter ea pancake ka skillet e sa emeng. Pheha ka mocheso o tlase metsotso e 3-4. Etela, 'me e phehe ka nako e le' ngoe. Pheta ho fihlela hlama e felile. Qetellong, koahela li-pancake ka mahe a linotši ebe u li sebeletsa.

Tlhokomelo ea bohlokoa nakong ea tlokotsi ea letshollo

Nakong ea koluoa ​​ea letšollo ho kgothaletswa ho nka mehato e ikhethileng e joalo ka ho khetha ho ja nama e tšoeu le tlhapi, pheha kapa e halikiloeng, bohobe bo bosoeu, bijoule e tšoeu, ntle le ho qoba mafura, lijo tse nokiloeng ka linoko tse ngata le lijo tse nang le fiber.

Ho bohlokoa hape ho boloka hydration ho tloha ha ts'oaetso ea mala e ka baka ho felloa ke metsi 'me, ka hona, motho a ka noa serum e entsoeng ka maiketsetso e thusang ho se nosetse le ho tlatsa matsoai a diminerale a lahlehileng nakong ea letšollo. Ithute ho etsa serum e entsoeng ka maiketsetso.