Mefuta e meng e 5 ea ho khutlisa raese le pasta

Litaba

• 1. Quinoa
• 2. Amaranth
• 3. Spaghetti ea zucchini
• 4. Litapole tse monate
• 5. Buckwheat

Ho nka raese le pasta lijong le ho fokotsa bongata ba lik'habohaedreite lijong, ho ka sebelisoa quinoa, amaranth, litapole le spaghetti ea zucchini, lijo tse ka kenyelletsoang litokisetsong tse fapaneng, joalo ka pasta, sopho, lisalate, maro le livithamini .

Ntle le moo, ke likhetho tse phetseng hantle bakeng sa batho ba sa mamellaneng le gluten, e fumanehang pasta, mme e ka sebelisoa mefuteng e fapaneng ea kichineng, e fana ka mefuta e fapaneng joalo ka raese kapa pasta.

1. Quinoa

Quinoa ke lijo-thollo tsa maiketsetso tse nang le protheine le fiber, tse ka fumanoang ka sebopeho sa li-flakes, lithollo kapa phofo. Ntle le moo, e na le omega 3, calcium, iron le livithamini tsa B, tse thusang ho thibela mathata a pelo, lefu la masapo le mathata a tsamaiso ea methapo.

Mokhoa oa ho ja: ho nkela raese le pasta sebaka, sebelisa quinoa ea lijo-thollo, e lokelang ho phehoa ka tsela e ts'oanang le raese, o sebelisa linoelo tse 2 tsa metsi bakeng sa senoelo se seng le se seng sa quinoa. Ntle le moo, ka mofuta oa li-flakes kapa phofo, quinoa e ka eketsoa ho lisalate, maro, sopho le livithamini. Bona mefuta e meng ea diresepe ho theola boima ba 'mele ka quinoa.

2. Amaranth

Amaranth ke lijo-thollo tse nang le liprotheine, likhoele, tšepe, calcium, magnesium le potasiamo, tse nang le thepa ea bohlokoa joalo ka ho thibela mofetše, ho itšireletsa maemong a mang a methapo, ho potlakisa ho hlaphoheloa ha mesifa le ho thibela lefu la masapo.

Ho phaella moo, e na le li-antioxidants tse ngata tse sireletsang sebete le pelo. E boetse e na le phello e khahlanong le ho ruruha, e khothaletsa ho theola boima ba 'mele ebile e thusa ho theola k'holeseterole.

Mokhoa oa ho ja: Lijo-thollo tsa amaranth li ka pheha ka mokhoa o ts'oanang le raese ebe li eketsoa lijaneng tsa nama, sopho kapa lisalate. Ntle le moo, li ka jeoa li le tala hammoho le litholoana, lebese le yogurt.

Ho etsa phofo ea amaranth, sila feela lijo-thollo ka blender ebe o eketsa phofo ka livithamini, li-porridges, likuku le maro. Bona melemo ea phofo ea amaranth.

3. Spaghetti ea zucchini

Spaghetti sa Zucchini ke mofuta o mong o phetseng hantle, o ka sebelisoang e le sebaka sa pasta, o tlisa monyetla oa ho ba le lik'hilojule tse tlase, e le khetho e ntle bakeng sa lijo tse theolang boima ba 'mele. Ho phaella moo, ha e na gluten, e etsa hore e be tharollo e ntle bakeng sa batho ba nang le mamello ea gluten kapa lefu lena le leng.

Zucchini e boetse e na le melemo e 'maloa ea bophelo bo botle kaha e na le vithamine A e ngata, carotenoids, vithamine C, calcium le potasiamo.

Mokhoa oa ho ja: khaola zucchini ka lilae tse ka bang menoana e 'meli, tlosa makhapetla ebe o li beha pampiring e entsoeng ka letlalo e tlotsitsoeng ka oli, o isoa ka ontong ea preheated ho 200ºC metsotso e ka bang 30.

Ha e phehiloe, e tlose mollong 'me e tlohele hore e pholile metsotso e ka bang 10. Ebe u arola lithapo tsa zucchini ka thuso ea fereko, 'me u li sebelise ka lintho tseo u li batlang.

Bona mohato ka mohato ho video e latelang:

4. Litapole tse monate

Litapole tse monate ke mohloli o moholo oa lik'habohaedreite tse tlase tsa glycemic mme li ka jeoa ke batho ba nang le lefu la tsoekere mme ke khetho e ntle bakeng sa lijo tse bobebe tsa pele ho boikoetliso.

Litapole tse tsoekere li na le vithamine A e ngata, carotenes, vithamine C, potasiamo, calcium, phosphorus le magnesium, e leng k'habohaedreite e nang le li-antioxidants le li-anthocyanin tse sireletsang khahlanong le mofetše le mafu a pelo. Ntle le moo, e na le likhoele tse thusang ho boloka bophelo bo botle ba mala le ho hlokomela bophelo ba mahlo.

Mokhoa oa ho ja: e ka sebelisoa ka mokhoa o bonolo o phehiloeng kapa ka mokhoa oa puree, o kopanya hantle le mefuta eohle ea nama.

5. Buckwheat

Buckwheat ke lijo tse nang le protheine e ngata, fiber, li-antioxidants le liminerale tse kang magnesium, manganese, iron le phosphorus, ntle le hore ha e na gluten.

Ka lebaka la sebopeho sa eona sa fiber, buckwheat e boloka bophelo bo botle ba mala, e eketsa maikutlo a ho khora ebile e laola maemo a tsoekere ea mali, e khetha ho theola boima ba 'mele le ho khona ho jeoa ke batho ba nang le lefu la tsoekere.

Mokhoa oa ho ja: thollo ena e ka lokisoa ka tsela e ts'oanang le raese. Bakeng sa sena, o lokela ho beha kopi e le 'ngoe ea buckwheat bakeng sa metsi a mang le a mang a mabeli, o lumella ho pheha metsotso e ka bang 20.

Phofo ea Buckwheat e ka sebelisoa ho lokisa mahobe, liphae le lipanekuku, mohlala.Ntle le moo, o ka reka pasta e lokiselitsoeng ka buckwheat.

Ho thusa ho theola boima ba 'mele, bona le likeletso tse ling tse bonolo tsa ho theola boima ba' mele le ho theola mpa.