Ho fepa meutlanyana lapeng: ke eng e lokelang ho kenyelletsoa lijong le tse sa lokelang ho feptjoa mebutlanyana

Ho ikatisa ha meutlanyana lapeng, ba bangata ba leka ho fepa le ho hlokomela hantle. Ba theha maemo ohle a hore lijo li be ntle le tsa boleng bo holimo. Mefuta e fapaneng ya dijo tsa meutlanyana e kgolo. Meroho eohle e hlokahalang e phetseng hantle le e nang le liqhobosheane, litholoana li ka fumanoa serapeng kapa serapeng.

Litlama tse fapa-fapaneng tse melang haufi le ntlo li ntle bakeng sa lijo tsa liphoofolo tsena tse ruuoang lapeng. E le ho hōlisa liphoofolo tse ruuoang lapeng tse phetseng hantle le tse mafolofolo, ha ho hlokahale ho etsa boiteko bo matla le litšenyehelo tse kholo tsa lichelete. Ka hona, ho ikatisa ha mebutlanyana ea lapeng ha ho thata, empa maikutlo a matle a tla tlisa haholo.

Joang ho fepa le mebutlanyana hantle?

Haeba u qala ho ikatisa le mebutlanyana, joale u lokela ho qala ka ho botsa litsebi kapa ba 'nileng ba hōlisa liphoofolo tsena ka nako e telele ka melao ea phepo e nepahetseng le tlhokomelo e nepahetseng. Ka sebele, ka lebaka la ho hloka tsebo ea ho rarahana ha phepo ea mebutlanyana, motho a ka e pepesetsa ketsahalong ea mafu a kotsi. Litholoana tse ling, meroho le litlama e tlameha ho qheleloa ka thoko lijonghobane mmele ya bona ha e kgone ho sila ntho e nngwe le e nngwe.

E le hore phoofolo e hōle ka potlako, e hloka livithamine tsohle, liminerale, liprotheine le lik'habohaedreite. E leka-lekaneng phepo e nepahetseng e tla thusa liphoofolo tse ruuoang lapeng ho hola hantle le ho tsoela pele ho phela hantle le ho ba mafolofolo. Ho bohlokwa haholo hore meutlanyana e dula e na le metsi a hlwekileng mme e hloka ho fetolwa hangata ka letsatsi.

Ho fepa mebutlanyana eng?

Lihoai tse nang le phihlelo ke khale li tseba hore liphoofolo tsena li ja lijo tsa limela ka bongata, kahoo lijo li lokela ho fapanae le hore ba fumane tekanyo e lekaneng ea fiber, e neng e tla khora le ho matlafatsa 'mele.

Ho tloha mathoasong a selemo ho fihlela qetellong ea hoetla, masimo a hōla ka bongata ba litlama le lijo-thollo, tse ntle bakeng sa lijo tsa liphoofolo tse ruuoang lapeng. Limela tse ntle ka ho fetisisa: lesere, dandelion, plantain, sainfoin, burdock.

Nettle ke e 'ngoe ea limenyemenye tse ratoang ke liphoofolo tsena, e hlaha mathoasong a selemo mme e na le limatlafatsi tsohle tse hlokahalang. U hloka ho fa semela se joalo hanyane ka hanyane, joang bo lokela ho robala nakoana ebe e latsoeha hamolemo.

Mebutlanyana e nang le takatso e kholo ea lijo e ja rhubarb e hōlileng serapeng le soneblomo e hōlileng. Ho ba teng ha joang ka har'a lijo ho lokela ho lula ho le joalo, empa ke habohlokoa hore e se be metsi. Mariha, e ka nkeloa sebaka ke furu, e seng mpe ho feta litlama tse ncha, 'me e bohlokoa haholo ho latela thepa ea bohlokoa.

Litlama tse kopantsoeng li rata haholo ho ja liphoofolo tsena tse ruuoang lapeng, kahoo li hloka ho lokisoa ka nako lehlabuleng hore li lekane mariha kaofela. Ho phaella litlama tse molemo, "eared" e rata makala a lihlahla le lifate tsa litholoana.

Serapeng lehlabuleng le hoetla, ho hōla meroho le litlama tse ngata, tse thusang ho fa phoofolo, hammoho le litholoana tse nang le fiber le livithamine tse ngata.

Lijo tsa mmutlanyana

Lijo li ka aroloa ka mefuta e mengata.

Mefuta e sa tšoaneng ea lijo, tsena li kenyelletsa furu e omisitsoeng, e laoloang ke palo e kholo ea thepa ea phepo, livithamine le liprotheine. Hae e lokela ho kotuloa likhoeling tsa pele tsa lehlabulaha joang bo le lero ebile bo phetse hantle. Makala a lihlahla tsa raspberry le currant, oak, birch le lifate tsa apole le tsona li ka amahanngoa le mofuta ona.

Litholoana tse nang le lero le meroho e fapa-fapaneng li nka sebaka se ka sehloohong lijong tsa liphoofolo tsena. Haholo-holo ke meroho eo mebutlanyana e e ratang:

• Khábeche;
• sehoete;
• beet;
• Jerusalema artichoke;
• liapole. Empa kaofela ha tsona li lokela ho khabeloa, li arotsoe likoto.

Phepo e tsitsitseng, e nang le liprotheine tse ngata, lik'habohaedreite le lintho tsohle tse molemo 'me li kenngoa hantle. Har'a bona ho lokela ho hlokomeloa:

• koro;
• poone;
• hlaba;
• bran.

Empa li hloka ho fanoa ka chelete e nyane, e le hore meutlanyana e se be le mathata ka metabolism.

Lijo tse nang le livithamine li bohlokoa haholo, 'me bahlahisi ba bangata ba mebutlanyana ba leka ho fa liphoofolo mokhoa o hlokahalang. Tsena li kenyelletsa letheka la rosa le lijo-thollo tse melang.

Ke eng e ke keng ea fepa le mebutlanyana?

Ho ja lijo tse itseng tse kotsi ho meutlanyana ho ka ba ha lebisa lefung la phoofolo. Bona mala ha a kgone ho sila dijo tse itseng mme ka lebaka la sena, ho hloleha ho ka etsahala mme mathata a qala. Ho thibela sena hore se se ke sa etsahala, o hloka ho tseba hore na ke lijo life tse sa lokelang ho fuoa liphoofolo tsena tse majabajaba. Ha re li thathamise:

• lihlahisoa tsohle tsa lebese;
• lipompong, lijo tse mafura le linoko;
• lijo tse seng li senyehile 'me li fetohile hlobo;
• nama;
• limela tsa ka tlung;
• joang bo metsi. Litlama tse kotsi le tse chefo;
• li-mushroom tsa mofuta ofe kapa ofe;
• li-cookie, bohobe bo hloekileng, ka kakaretso, lihlahisoa leha e le life tsa phofo.

Ho fepa meutlanyana e nyane

Ho hlokomela meutlanyana e menyane ha ho thata, o hloka feela ho latela litataiso tse 'maloa ho holisa liphoofolo tse ruuoang lapeng tse ntle. Pele ho tsohle, masea a lokela ho ba le metsi a hloekileng le a hloekileng. 'Me haeba ba ntse ba sa tsebe ho noa, joale u lokela ho itloaetsa sena butle-butle.

Ho fihla ho likhoeli tse 3 mmutla o ka fuwa lebese, empa joale u lokela ho e tlosa lijong tsa hae. Nakong e tlang, butle-butle tloaela furu, motsoako oa fepa, meroho le litholoana. Hoa hlokahala ho shebella hore mmutla ha o je ntho leha e le efe e sa hlokahaleng, hobane mpa ea liphoofolo tsena e fokola haholo.

Ho hōla "tsebe" tse phetseng hantle le tse feptjoang hantle, ha ho hlokahale hore u etse boiteko bo bongata. Hoa hlokahala feela ho khetha lihlahisoa tse nepahetseng tseo u nang le tsona ka tlung ea hau kapa serapeng. Ho feta moo, o hloka ho rera lijo tsa hau hantle, e tla kenyelletsa livithamine le liminerale.

Mona ke lintlha tse ka sehloohong tsa ho fepa mebutlanyana lapeng. Re tšepa hore sehlooho sa rona se ne se le molemo ho uena 'me joale u utloisisa mokhoa oa ho fepa mebutlanyana.