Phofo ea Semela

Litaba

• Sebopeho sa phepo e nepahetseng
• Malebela a ho khutlisa phofo ea koro ka mabele
• Bohobe Bohobe Bohobe Bohobe Bohobe

Phofo ea mabele e na le 'mala o bobebe,' mala o bonolo le tatso e sa nke lehlakore, e ts'oanang le phofo ea koro, ntle le ho ba le fiber le protheine e ngata ho feta phofo ea raese, mohlala, ho ba khetho e ntle ho sebelisoa lipepising tsa bohobe, mahobe, pastas di-cookie.

Molemo o mong ke hore mabele ke lijo-thollo tse se nang gluten mme e ka sebelisoa ke batho ba nang le Lefu la Celiac kapa kutloisiso ea gluten, e le lijo tse sebelisoang haholo ho tlisa limatlafatsi tse ngata mefuteng eohle ea lijo. Fumana hore na ke lijo life tse nang le gluten.

Melemo ea mantlha ea lijo-thollo tsena ke:

1. Fokotsa tlhahiso ea khase le bothata ba mpeng ho batho ba nang le kutloisiso ea gluten kapa ho se mamellane;
2. Ntlafatsa tsamaiso ea mala, hobane e ruile likhoele;
3. Thusa ho laola lefu la tsoekerehobane likhoele li thusa ho thibela keketseho e kholo ea tsoekere maling;
4. Thibela mafu joalo ka mofets'e, lefu la tsoekere le mafu a pelo, hobane e na le li-anthocyanin tse ngata tse nang le li-antioxidants;
5. Thusa ho theola k'holeseterole, kaha e ruile ka policosanol;
6. Thusa ho theola boima ba 'mele, ka lebaka la index e tlase ea glycemic le lintlha tse phahameng tsa likhoele le li-tannins, tse eketsang ho khora le ho fokotsa tlhahiso ea mafura;
7. Loantša ho ruruha, bakeng sa ho ba morui oa likokoana-hloko tsa likokoana-hloko.

Ho fumana melemo ena, ho bohlokoa ho ja phofo eohle ea mabele, e ka fumanoang lisuphamaketeng le mabenkeleng a phepo e nepahetseng.

Sebopeho sa phepo e nepahetseng

Tafole e latelang e bonts'a phepo ea phepo ea 100 g ea phofo ea mabele.

Ho na le likhaba tse ka bang 2 le halofo tsa phofo ea mabele tse ka bang 30g, 'me li ka sebelisoa ho pheheng ho nkela phofo ea koro kapa raese sebaka,' me li ka kenyelletsoa bohobe, kuku, pasta le diresepe tsa khekhe.

Malebela a ho khutlisa phofo ea koro ka mabele

Ha u tlosa phofo ea koro ka phofo ea mabele ka bohobe le lipepepe tsa likuku, hlama e tloaetse ho ba le botsitso bo ommeng le bo sothehileng, empa u ka sebelisa maano a latelang ho boloka tatellano e nepahetseng ea risepe:

• Kenya khaba ea 1/2 ea poone ea poone bakeng sa tse ling le tse ling tse 140 tsa phofo ea mabele ka lipepepe bakeng sa lipompong, mahobe le li-cookie;
• Kenya khaba e le 1 ea poone ea poone bakeng sa tse ling le tse ling tse 140 tsa phofo ea mabele ka lipepe tsa bohobe;
• Kenya mafura a 1/4 ho feta kamoo risepe e batlang kateng;
• Eketsa tomoso ea 1/4 kapa ho baka soda le ho feta kamoo risepe e batlang kateng.

Malebela ana a tla thusa ho boloka hlama e le mongobo le ho e holisa hantle.

Bohobe Bohobe Bohobe Bohobe Bohobe

Bohobe bona bo ka sebelisoa lijong tse bobebe kapa lijong tsa hoseng 'me, hobane bo na le tsoekere e nyane mme bo na le fiber e ngata, bo ka jeoa ke batho ba nang le lefu la tsoekere le laoloang.

Lisebelisoa:

• Mahe a 3
• 1 kopi ea tee ea lebese
• Likhaba tse 5 tsa oli ea mohloaare e sa tsoaloang
• Likopi tse 2 tsa tee ea phofo e feletseng ea mabele
• 1 kopi ea tee ea oat e phuthetsoe
• 3 tablespoons ea phofo ea flaxseed
• 1 tablespoon tsoekere e sootho
• 1 teaspoon letsoai la leoatle
• Khaba e 1 ea tomoso ea bohobe
• 1 kopi ea soneblomo le / kapa tee ea peo ea mokopu

Mokhoa oa ho itokisa:

Ka setshelong, kopanya metsoako eohle e ommeng ntle le tsoekere e sootho. Ho blender, kopanya lintho tsohle tse metsi le tsoekere e sootho. Kenya motsoako oa metsi ho metsoako e ommeng 'me u hlohlelletse hantle ho fihlela hlama e ts'oana, e eketsa tomoso. Beha hlama ka pane e tlotsitsoeng ea bohobe ebe u aba soneblomo le peo ea mokopu kaholimo. Emela ema metsotso e ka bang 30 kapa ho fihlela hlama e habeli ka molumo. Bake metsotso e 40 ka ontong e futhumetseng pele ho 200ºC.

Bona malebela a mang a ho ja lijo tse se nang gluten.