Seo Heck ke Setomoso sa phepo e nepahetseng, Ha e le hantle?

Litaba

• tomoso ea phepo e nepahetseng ke eng?
• Mona ke ho eketsehileng ka melemo eo ea bophelo bo botle
• Mokhoa oa ho ja tomoso ea phepo e nepahetseng
• "Cheesy" Li-chickpeas tse halikiloeng
• "Cheesy" Kale Chips
• Tlhahlobo bakeng sa

U kile ua bona tomoso ea phepo e fafalitsoeng ka lisalate le li-veggies tse halikiloeng, mme e kanna eaba u kile ua utloa litsebi tsa phepo li u joetsa hore u li kenye khafetsa lipoleiting tsa hau, empa ke eng hantle ke tomoso ea phepo e nepahetseng- hona e fana ka melemo efe ea bophelo bo botle? Mona, Jennie Miremadi, MS, setsebi se kopaneng sa phepo e nepahetseng le ngaka ea EFT, o fana ka leseli la lijo tse monate haholo, kapa na u ka re, super flake?

tomoso ea phepo e nepahetseng ke eng?

Hangata e bitsoa "nooch," ke mofuta o sa sebetseng oa tomoso (the saccharomyces cervisae strain, ho toba), 'me Miremadi e re e lengoa ka lijo tse ling, tse kang 'moba le li-beet molasses, ebe li sebelisoa (kotulo, hlatsoa, ​​​​pasteurize, omile). ho e fumana maemong a loketseng ho jeoa. Ho makatsang ke hore ha e na tsoekere kapa tatso e monate, leha e simolohile lijong tse nang le tsoekere ka tlhaho. Ha e le hantle, ho fapane haholo. Miremadi o re: "Tomoso ea phepo e na le tatso e nonneng, ea linate, e kang chisi e ka ntlafatsang tatso ea lijana tse ngata tsa vegan." Mme hobane e tla ka li-flakes tse mosehla kapa foromo ea phofo, ho bonolo haholo ho "lerōle" lijong ho raha tatso ea hau le melemo ea bophelo bo botle. (Na u batla litsela tse ling tsa ho fokotsa lijo tsa lebese kapa ho fokotsa lik'hilojule hanyenyane ka ho fokotsa chisi ea hau? Leka li-recipes tsena tsa Pizza ea Mahala ea Cheese e le Hantle U Ke ke U Feta Cheese.)

Mona ke ho eketsehileng ka melemo eo ea bophelo bo botle

Tomoso ea phepo e nepahetseng hangata e matlafatsoa ka livithamini tsa B, ho kenyelletsa thiamin, riboflavin, niacin, vithamine B6 le B12, ho bolela Miremadi, tseo kaofela li thusang ho fetola lijo hore e be mafura e le hore u qete letsatsi u ikutloa u le matla. Vithamine B12 e bohlokoa haholo bakeng sa vegans le limela tsa limela. "Ba ka thatafalloa ho fumana vithamine e lekaneng lijong tsa bona hobane ka tlhaho li teng lihlahisoa tsa liphoofolo joalo ka lihlapi, nama ea khomo, sebete le lihlahisoa tsa lebese, empa ka kakaretso ha e fumanoe lijong tsa limela," oa eketsa. Setsi sa Naha sa Bophelo se khothaletsa 2.4 mcg ea B12 ka letsatsi, ka hona ho fafatsa likhaba tse peli feela tsa tomoso ea phepo ho li-veggies tse halikiloeng ke tsela e bonolo ea ho fihlella bonyane ba letsatsi le letsatsi.

Bonus: Miremadi o re tomoso ea phepo e nepahetseng le eona ke mohloli o motle oa selenium le zinki, tse thusang ho matlafatsa boits'ireletso ba mmele, mme ka ligrama tse tharo tsa fiber le ligrama tse supileng tsa protheine ka likhaba tse peli, ha se mohopolo o mobe ho e eketsa mosebetsing oa hau oa kamora ho ikoetlisa lijo tsa ho hlaphoheloa. (Sheba li-Snacks tsa Post-Workout tseo u li ratang ho tsoa ho bakoetlisi.)

Mokhoa oa ho ja tomoso ea phepo e nepahetseng

Ka lebaka la tatso ea eona ea cheesy, tomoso ea phepo e nepahetseng ke sebaka se setle sa bao e seng lebese bakeng sa ba sa khoneng kapa ba khethang ho se je lebese, ho bolela Miremadi. O re: "Ke mokhoa o bonolo oa ho etsisa tatso ea chisi e sa latsoeheng haholo. U hloka pululelo? "E fafatse holim'a li-popcorn, kapa sebakeng sa Parmesan, e sebelise ka sauce ea pesto," o fana ka maikutlo a hae. (Leka leha e le efe ea tsena 12 Healthy Pesto Recipes tse sa Kenyelletseng Pasta ho u qalisa.)

Haeba u batla feela ho leka mokhoa ona oa lijo 'me u se na mamello ea lebese, Miremadi o re u ka kopanya tse ling ka kopi ea yogurt ea Segerike (li-vegans li ka sebelisa yogurt ea kokonate e sa tsoekere) bakeng sa motsoako oa tatso e monate-e monate. Mme hobane meroho ha e na vithamine B12, o etsa tlhahiso ea ho e eketsa lijong tse nang le veggie, mahlakore le lijo tse bobebe ho fumana loma e leka-lekaneng. U ka pompa li-popcorn tsa hao ka ho fafatsa tomoso ea phepo e nepahetseng -o tšela ka oli ea mohloaare le letsoai, hape, kapa u fetole broccoli e halikiloeng hore e be sejana se halikiloeng se halikiloeng ka ho tšela veggie ka tomoso ea phepo pele u baka.

Bakeng sa seneke se hlabosang, leka risepe ena ea "Cheesy" e halikiloeng Chickpeas

"Cheesy" Li-chickpeas tse halikiloeng

Lisebelisoa:

1 16 oz. na li-chickpeas li ka khona

1 tbsp. oli ea mohloaare

1/3 senoelo sa tomoso ea phepo e nepahetseng

1 teaspoon e tsuba paprika

Litsela:

1. Pele o chesa ontong ho ea likhato tse 400 tsa F.

2. Hlatsoa le ho hlatsoa li-chickpea ebe u omella ka thaole ea pampiri.

3. Ala lierekisi ka oli ea mohloaare, tomoso ea phepo e nepahetseng le paprika e tsubang.

4. Bake bakeng sa metsotso ea 30-40 ho fihlela ho crunchy le khauta e sootho. Fafatsa ka letsoai 'me u lumelle ho pholile. Thabela!

U ka boela ua kenya li-chickpeas bakeng sa khale e hahiloeng ka risepe ea "Cheesy" Kale Chips ea Miremadi.

"Cheesy" Kale Chips

Lisebelisoa:

1/2 senoelo sa li-cashews tse tala tse kolobisitsoeng ka lihora tse 4, ebe li tšolloa

Likopi tse 4 tsa khale, tse khethiloeng

1/4 senoelo sa tomoso ea phepo e nepahetseng

2 tbsp. kokonate kapa oli ea mohloaare

Tšoaea letsoai la Himalaya kapa leoatle

Tšoaea pepere ea cayenne

Litsela:

1. Preheat oven ho likhato tse 275 F. Kenya khale sekotlolo se kopanyang le mohloaare kapa oli ea coconut 'me u sebelise matsoho ho roala khale ka oli.

2. Kenya li-cashews tse soaked, tomoso ea phepo e nepahetseng, letsoai le pepere ea cayenne ho blender kapa processor ea lijo ebe o etsa motsoako o hahiloeng hantle.

3. Kenya motsoako oa cashew ho khale ebe u sebelisa matsoho ho apesa ea khale, ho etsa bonnete ba hore makhasi kaofela a koahetsoe.

4. Jala khale holim'a pampiri ea ho baka ebe o chesa metsotso e 10-15. Sebelisa spatula ho lahlela makhasi a khale le ho baka bakeng sa metsotso e 7-15, kapa ho fihlela li-chip tsa khale li le crispy ebile li soeufetse hanyane. Tlosa ka ontong 'me u lumelle ho pholile pele u ja.

Tlhahlobo bakeng sa