Lisebelisoa tse 7 tse molemohali khahlanong le botsofali pele ho nako
Litaba
- 1. Lemonade e nang le metsi a coconut
- 2. Lero la Kiwi
- 3. Litholoana tsa takatso
- 4. Lero la raspberry
- 5. Lemonade ea fragola
- 6. Lero la litholoana tsa takatso le broccoli
- 7. Lero la kh'abeche le 'mala oa lamunu
Lemonade e nang le metsi a coconut, lero la kiwi le tholoana ea takatso e joalo ke likhetho tse ntlehali tsa tlhaho ho loants'a botsofali ba letlalo pele ho nako. Lisebelisoa tsena li na le li-antioxidants tse thusang ho tlosa 'mele' meleng, ho ba le phello e ntle ho botle le botšepehi ba letlalo.
Empa ntle le ho noa e 'ngoe ea lero leo re le bontšang ka tlase, ho bohlokoa hape ho ja linate tsa 1 tsa Brazil ka letsatsi, hobane li na le vithamine E le selenium e ngata, lintho tsena, ntle le ho thibela botsofali, li fokotsa kotsi ea mafu a pelong. Melemo e meng e kenyelletsa ho matlafatsa sesole sa 'mele le ho laola tšebetso ea tšoelesa ea qoqotho.
Lisebelisoa tse ntle ka ho fetisisa tsa ho loants'a botsofali pele ho nako ke:
1. Lemonade e nang le metsi a coconut
Lemonade ena e na le thepa ea antioxidant e felisang maqhubu a mahala le ho fokotsa menyetla ea ho tsofala pele ho nako.
Lisebelisoa
- Lemons tse nyane tse 2
- Likhalase tse 2 tsa metsi a coconut
- Makhasi a 5 a koena
- mahe a linotši ho latsoa
Mokhoa oa ho itokisa
Beha metsoako ka har'a blender ebe u kopanya ho fihlela motsoako o ts'oanang. Jusi e lokela ho tahoa khafetsa.
2. Lero la Kiwi
Kiwi ke sebetsa se setle khahlanong le botsofali pele ho nako hobane e na le livithamini le likhoele tse nang le thepa ea antioxidant e thibelang lefu la pelo, khatello ea mali le litekanyo tse tlase tsa k'holeseterole e mpe maling. Ho phaella moo, e khona ho loantša masapo a botsofali pele ho nako.
Lisebelisoa
- 4 li-kiwis
- 1 khaba ea mahe a linotši
Mokhoa oa ho itokisa
Otla li-kiwis ka har'a centrifuge ebe u eketsa mahe a linotši motsoako. Noa lero bonyane hanngoe ka beke. Ntlha e 'ngoe e ntle ke ho sebelisa makhasi a kiwi ho etsa lero kapa ho ja litholoana tse sa tsoa khuuoa kamora ho ja.
3. Litholoana tsa takatso
Tee ea Mate e na le livithamini B, C le D, le thepa ea antioxidant e thibelang ho tsofala pele ho nako.
Lisebelisoa
- 1 khaba le halofo ea makhasi a yerba mate
- 500 ml ea metsi
- makhasi a litholoana tse butsoitseng tse 2
Mokhoa oa ho itokisa
Kenya makhapetla a yerba mate ka pitseng ka metsi ebe o a beha mollong ho fihlela o bela. Kamora ho sefa, emela hore e futhumale ebe oe otla ka makhasi a litholoana ka thaako ebe oa e nka, o natefisa ho latsoa.
Hobane e na le caffeine ebile e khothatsa, tee ea molekane e hanyetsanoa ke batho ba nang le boroko, ho tšoha le ho tšoenyeha.
4. Lero la raspberry
Li-Raspberries le litholoana tse ling tse khubelu tse kang fragole le monokotšoai li na le ellagic acid, ntho eo ntle le ho thibela botsofali ba sele, e thibelang ponahalo ea lihlahala tse nang le mofetše mme e thusa haholo ho loantseng botsofali pele ho nako.
Lisebelisoa
- 1 kopi ea tse tala
- Khalase e le 1 ea metsi
- Matsatsi a 2, ho natefisa
Mokhoa oa ho itokisa
Otla metsoako ka se tsoakanyi kapa ka blender ebe u nka e latelang.
5. Lemonade ea fragola
Lemonade ea fragola e na le li-antioxidants tse loantšang li-radicals tsa mahala, tse fanang ka nchafatso ea sele, letlalo le tiileng le mesifa ea mesifa.
Lisebelisoa
- 200 g ea fragola
- 500 ml ea lemonade e loketseng
- monate ho latsoa
Mokhoa oa ho itokisa
Otla metsoako ka blender 'me u otle hantle. Se loketseng ke ho noa lero la fragola bonyane makhetlo a 3 ka beke.
Fragola ke tholoana e matlafatsang haholo. Ntle le ho thibela ho tsofala pele ho nako, e na le fiber le livithamini tse ngata tse matlafatsang masapo, li theola k'holeseterole le ho eketsa ho hanyetsa lisele.
6. Lero la litholoana tsa takatso le broccoli
Lero la Broccoli le nang le tholoana ea takatso ke pheko e ntle ea lapeng ho thibela botsofali pele ho nako kaha meroho ena e na le bioflavonoids le li-antioxidants tse ling tse thusang ho felisa chefo 'meleng, ho thibela ho senyeha ha sele le ho hlasimolla matla a eona. Ketso ena e fana ka letlalo le lenyenyane le le phetseng hantle, moriri o boreleli le o benyang, hammoho le lipekere tse matlafalitsoeng.
Lisebelisoa
- Makala a 3 a broccoli
- 200 ml ea lero la tholoana ea takatso
Mokhoa oa ho itokisa
Otla metsoako ea blender 'me u natefise hamonate, ka mohlala, ka mahe a linotši. Kamora ho otla hantle, pheko ea lapeng e se e loketse ho sebelisoa.
Broccoli, ntle le ho thibela ho tsofala pele ho nako, e thibela mofetše, khaello ea mali le lera la mahlo, kaha ke lijo tse nang le livithamini A le C, li-antioxidants, livithamini le liminerale. Kahoo, ho ba le bophelo bo botle le ho hloka mafu ana, ho eketsa ts'ebeliso ea letsatsi le letsatsi ea broccoli, ke ntlha e bonolo e etsang phapang eohle bakeng sa tšebetso ea 'mele.
7. Lero la kh'abeche le 'mala oa lamunu
Lero la kh'abeche le na le li-antioxidants tse matla tse loantšang li-radical mahala le ho thibela botsofali pele ho nako. Ho sebelisoa ha lero lena khafetsa ka letlalo mme ho le siea le shebahala le phetse hantle.
Lisebelisoa
- Lihoete tse 4
- 1 senoelo sa khale
- 1 senoelo sa broccoli
- 200 ml ea lero la lamunu
Mokhoa oa ho itokisa
Khaola metsoako eohle likotoana tse nyane ebe o li kenya ka blender. Otla hantle ho fihlela ho fumanoe motsoako o ts'oanang le ho noa lero khafetsa.