Mekhoa e 2 ea lijo tsa hoseng bakeng sa Menu ea Vegan:

Bohlokoa ba lijo tsa hoseng lijong

Litokisetso tsa lijo tsa hoseng tsa Vegan ke khetho e ntle bakeng sa ba batlang ho qala letsatsi ka lijo tse phetseng hantle le tse matlafatsang. Lijo tsa hoseng tse monate li emela pakeng tsa 20% ho isa ho 25% ea lik'hilojule tse lokelang ho jeoa letsatsi le leng le le leng 'me ho bohlokoa hore li na le macro le micronutrients ka bongata bo lekaneng hore e be lijo tse leka-lekaneng. Li-carbohydrate tse rarahaneng tse nang le fiber, liprotheine le mafura a polyunsaturated li lokela ho etelletsoa pele ha ho khethoa lijo. 

Lijo tsa hoseng ke lijo tsa pele ka mor'a nako e telele ea ho itima lijo ka mor'a ho robala. 

ho itima lijo le catabolism

Nakong ea boroko bona, 'mele o sebelisa matla a mangata ho boloka mesebetsi ea motheo ea ho potoloha ha mali, ho phefumoloha, ho otla ha pelo, ho boloka le ho lokisa lisele, ho haha ​​mesifa, ho tsosolosa masapo, ho laola tlhahiso ea li-hormone, le tse ling. Ka karolelano, 'mele o ja pakeng tsa 40kcal ho 60kcal ka hora ea boroko' me ts'ebetso ena eohle nakong ea lihora tsa 8 ea boroko e ja matla a mangata 'me ke ka lebaka leo' mele ha o tsoha o hloka ho tlatsa lik'hilojule tsena ka ho ja lijo tse nang le phepo e nepahetseng. hore letsatsi le ka qala ka katleho. 

Tlala e tsoala ho feto-fetoha ha maikutlo le tšitiso. Boko bo hloka tsoekere hore bo sebetse hantle 'me ho haelloa ke phepo e nepahetseng ho fokotsa mohopolo, bokhoni ba ho etsa mesebetsi ka katleho le ts'ebetso ea kelello.

Ho feta moo, ho ja lijo tse khothalletsang ho khora hoseng ho etsa hore u se ke ua lapa nakong ea lijo tsa motšehare, ho ja lijo tse fokolang 'me ka lebaka leo u noa lik'hilojule tse fokolang le ho qoba litlhōrō tseo tsa litakatso tsa lijo tse se nang phepo kapa lijo tse se nang phepo. 

 

Lijo tsa hoseng ke mokhoa o motle oa ho hlahisa veganism le ho nolofatsa phetoho ho tsoa mokhoeng ona o mocha. Re nahanne ka seo, re arotse litlolo tse peli tsa vegan ho kenyelletsa lijong tsa hau tsa letsatsi le letsatsi: e le 'ngoe e monate le e monate. 

Khetho ea Vegan bakeng sa lijo tsa hoseng 1:

Pancake ea chickpea:

Lisebelisoa:

 

– kopi e le 1 ea phofo ea chickpea

- ¼ senoelo sa litlolo tse bolila

– 1 teaspoon ea tomoso ea lik’hemik’hale

– ½ teaspoon ea letsoai

- 2 tablespoons ea oli ea limela

- ½ senoelo sa metsi

 

Mokhoa oa ho itokisa:

 

Kopanya lisebelisoa tsohle tse omeletseng 'me ka fouet kapa fereko, kopanya metsi le oli. Otla hantle ho fihlela hlama e boreleli 'me ue tlohele e phomole metsotso e 5 ho etsa hore e be e teteaneng. 

Ka skillet e sa tsitsang e futhumetseng ho ea mocheso o mofuthu, beha halofo ea ladle ea hlama bohareng ba skillet 'me u se ke ua ata. Ha hlama e ntse e pheha, e etsa lipululana tse phatlohileng ebe li siea masoba. Ha hoo e ka bang halofo ea pancake e e-na le masoba ho eona (hoo e ka bang metsotso e 2), reteleha 'me u phehe ka lehlakoreng le leng bakeng sa metsotso e 1 kapa ho fihlela e le sootho.

Sebeletsa ka jellies, molasses, tahini, hommus, chestnut curd, peanut butter, litholoana le tse ling. 

 

Chickpea ke legume ea lelapa la linaoa. E na le fiber e ngata, liprotheine, mafura a molemo le lik'habohaedreite tse fokolang. E na le livithamini le liminerale tse 'maloa tse kang calcium, tšepe, magnesium, potasiamo, phosphorus, folic acid, vithamine B complex, C, E, K, antioxidants le bioactives. 

Ka lebaka la sebopeho sena, e fetoha molekane e moholo oa bophelo bo botle ba pelo kaha e thusa ho laola khatello ea mali, ho fokotsa triglycerides, k'holeseterole e mpe le ho eketsa molemo. E thusa ho laola tsoekere ea mali kaha hape ke lijo tse nang le index e tlase ea glycemic. Li-antioxidants, tse kang saponins, tse teng ka har'a linaoa li fokotsa kotsi ea kankere ka lebaka la khato ea eona e khahlanong le ho ruruha le ho loantša li-radicals tsa mahala. Ke motsoalle oa bohlokoa bophelong ba masapo kaha e matlafatsa sebopeho sa eona, e thibela ho robeha le mafu a kang osteoporosis. 

Thollo ena e na le amino acid e bitsoang Tryptophan e thusang tlhahisong ea serotonin, hormone e ikarabellang bakeng sa ho ikutloa hantle le ho ntlafatsa maikutlo. Hammoho le magnesium, e u thusa ho robala hantle, ho fokotsa matšoenyeho le khatello ea maikutlo. 

Ho bohlokoa ho hopola hore ho e sebelisa, e tlameha ho lula e kolobisitsoe lihora tse ka bang 8 e le hore e ntše ntho e ka bakang khase, ho se sile hantle le ho fokotsa ho monya limatlafatsi. Le ka mohla u se ke ua sebelisa metsi a kolobisang.

Khetho ea Vegetarian bakeng sa lijo tsa hoseng tsa 2:

Protheine ea Tropike Smoothie

Lisebelisoa:

 

- kopi e le 'ngoe ea mango e halikiloeng

– 1 panana e butsoitseng haholo

- 150 di ml metsi

- 1 thispone ea flaxseed

- 2 tablespoons ea protheine ea meroho (e sa thabiseng kapa vanilla)

 

Mokhoa oa ho itokisa:

 

Kopanya ntho e 'ngoe le e' ngoe ka blender kapa processor ea lijo 'me u qetile. Ka holimo, joalo ka topping, o ka eketsa litholoana tse khaotsoeng, kokonate e halikiloeng, li-chestnuts, peo ea soneblomo, chia ...

 

Litholoana tse kang mango le banana li na le livithamine le liminerale tse ngata tseo ha li sebelisoa hammoho li ntlafatsang boemo ba phepo ea lijo. Ka bobeli ke mehloli ea fiber e ntlafatsang mosebetsi oa mala le ho khothalletsa ho khora. 

 

Mango e na le vithamine A e ngata, lutein le zeaxanthin, tse bohlokoa bakeng sa bophelo bo botle ba letlalo le mahlo. E na le palo e ntle ea vithamine C e fanang ka hoo e ka bang ¾ ea tekanyo e khothalletsoang ea letsatsi le letsatsi le ho thusa ho matlafatsa sesole sa 'mele. E boetse e na le livithamini B, E, K, potasiamo, manganese, li-antioxidants tse ngata, li-catechin, polyphenols, anthocyanins, quercetin, kaempferol le bioactive e ikhethang e leng mangiferin. Palo ena e kholo ea li-antioxidants e etsa hore e sebelise ketso ea anticancer, e sireletsa khahlanong le khatello ea oxidative, e fokotsa ho ruruha le ho emisa kholo ea lisele tsa mofetše.

Ke tholoana e nang le matla a tšilo ea lijo kaha e na le enzyme e bitsoang Amylase e pshatlang limolek'hule tse kholo tsa lik'habohaedreite hore e be limolek'hule tse nyane, e bebofatsang tšilo ea lijo le ho monya, hammoho le pipitlelano. 

 

Ka lehlakoreng le leng, banana e tsebahala haholo ka boteng ba potasiamo, minerale e thusang ho laola khatello ea mali, botsitso ba ho otla ha pelo le ho thibela mahlaba le mathata a mesifa. 

E boetse e na le fiber e ngata, e khothalletsang ho khora ka nako e telele, e thusa ho theola boima ba 'mele le ho laola tšebetso ea mala. 

Motsoako oa tryptophan, vithamine B6 le magnesium ka har'a sebopeho li khothaletsa ntlafatso ea maikutlo a matle, phokotso ea khatello ea maikutlo, e fokotsa matšoao a PMS joalo ka hlooho le colic, le ho phomola ha mesifa.

E na le vithamine C e ngata e susumetsang tlhahiso ea collagen, e ntlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung' me e sebetsa e le antioxidant ho loantšeng li-radicals mahala 'me, hammoho le manganese, e sebetsa e le anti-inflammatory ea tlhaho le ho thusa mesebetsing ea boko.

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