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Lehlabula le teng hona le mocheso. Ho ea ka bo-ramahlale ba maemo a leholimo, mocheso o kanna oa nyoloha likhoeling tse tlang mme 'me mocheso o tla le khatello ea mocheso kapa mocheso oa' mele, o bakoang ke ho pepesehela mocheso o phahameng nako e telele. [1] .
Mocheso o feteletseng oa 'mele o hlaha ha' mele oa hau o sa khone ho boloka pholile tlasa mocheso. Mocheso oa 'mele hase boemo bo tebileng, empa o lokela ho nkoa ka botebo e le hore o se ke oa ama bophelo ba hau boemong bo feteletseng.
Ho bohlokoa ho lula u le metsi nakong ea lehlabula, hobane 'mele oa hau o tloaetse ho lahleheloa ke metsi ka lebelo le potlakileng ka lebaka la ho fufuleloa ho feteletseng [pedi] . Ho noa metsi a hlakileng ho ka u tena ntho e tenang, ka hona, lethathamo la lino tse monate le tse khathollang tsa lehlabula tseo u ka li lekang.
1. Muskmelon Le Lemon Lero
Melemo : Motsoako oa melk melon le lero la lemone li ka etsa seno sa matla a tlhaho, kaha metsoako ena e na le limatlafatsi le li-electrolyte tse ka khutlisetsang matla a lahlehileng 'meleng oa hau. [3] .
Musk melon e na le potasiamo e ngata le livithamini, kahoo e thusa ho fana ka matla a potlakileng ho lisele tsa hau ka ho li fa moea o lekaneng. [4] . Lero la lemone le na le vithamine C le folate, tse sebetsang le ho ntlafatsa maemo a matla a hau jiffy [5] .
Tlhokomeliso: Ho molemo ho sebelisa metsi a batang bakeng sa lino tsena tsohle tsa lehlabula.
Lisebelisoa
- Lero la musk melon, khalase e le 1
- Lero la lemone, 3 tsp
- Mahe a linotsi bakeng sa tatso
Litsela
- Kenya lero la kalaka khalase ea musk melon.
- Hlohlelletsa hantle ho etsa motsoako.
- Sebelisa motsoako ona hanngoe kapa habeli ka letsatsi, neng kapa neng ha u ikutloa u khathetse.
2. Lemon le Lero ea Ginger
Melemo: Motsoako ona oa sirilamunu le ginger o molemo haholo molemong oa bophelo ba hau ka kakaretso. Ntle le ho fana ka phomolo kapele mochesong oa lehlabula, lero lena le boetse le thusa ho ntlafatsa metabolism ea hau, ho khothaletsa ho hlaphoheloa kapele le ho thusa sesole sa 'mele [6] [7] [8] . Sirilamunu le lero la ginger hape ke seno se sebetsang sa detox.
Lisebelisoa
- Lemone tse 2
- Ginger e ncha, 2 tsp, grated
- Mahe a linotsi bakeng sa tatso
- Letsoai bakeng sa tatso
- 1/4 senoelo sa makhasi a hloekileng a koena
Litsela
- Khaola sirilamunu e 'ngoe le e' ngoe ka halofo le lero u sebelisa sesebelisoa sa lemone.
- Ka khalase eketsa ginger, tsoekere, letsoai le lero la lemone.
- Kenya kopi e le 'ngoe ea metsi' me u tsose hantle.
- Kenya metsi, makhasi a koena ebe u kopanya hantle.
3. Jaljeera (Metsi a Peo ea kumine)
Melemo: Seno se nang le phepo e ntle le setsidifatsi sa tlhaho sehleng sa lehlabula, jaljeera e na le molemo ho batho ba sebetsanang le mathata a tshilo ya dijo [9] . Jaljeera ka tloaelo e sebeletsoa hlabula. Ho boetse ho molemo ho e noa pele u ja, kaha e ka u fa takatso ea lijo 'me ea etsa hore tatso ea hao e be matla le maro a silang lijo. [10] .
Lisebelisoa
- Phofo ea koena e ommeng, 4 tsp
- Phofo ea kumine e halikiloeng, 4 tsp
- Lero la lemone, 3 tsp
- Phofo ea ginger, 1 tsp
- Letsoai, 1 tsp
- Tsoekere, 1 tsp
- Phofo ea mango e omileng, 2 tsp
Litsela
- Kopanya lisebelisoa tsohle hantle 'me u li boloke ka setsing se hloekileng sa khalase.
- Ho etsa Jaljeera, kopanya 1 tsp phofo ea motsoako oa motsoako khalase e le 'ngoe ea metsi a pholileng.
- Kenya likhalase tsa leqhoa ebe u li sebeletsa hanghang.
4. Moferefere (Buttermilk)
Melemo: Buttermilk e tsejoa ka mabitso a mangata a fapaneng libakeng tse fapaneng tsa India joalo ka Chaas, Chaach, Takramrut, Mattha, jj. Le ts'ebetso ea ho pheha lebese la botoro e fapana likarolong tsohle tsa India leha ho le joalo, molemo o ntse o tšoana. Seno sena se phelisang hantle le se khathollang se ka thusa ho pholisa mocheso oa 'mele oa hau, sa khothaletsa tšilo ea lijo le ho thiba tsamaiso ea hau ea tšilo ea lijo [leshome le motso o mong] .
Lisebelisoa
- Plain curd, linoelo tse 2
- Botala bo batang, 1, bo khotsoe
- Sehlopha se senyenyane sa makhasi a coriander, a khethiloeng
- Makhasi a 4 a curry
- 1 tsp letsoai la letsoai kapa letsoai le letšo
- Letsoai ho latsoa
Litsela
- Kenya metsoako eohle ebe u kopanya motsoako hantle, ka blender.
- Tšela seno ka pitseng ebe u eketsa linoelo tse 2 tsa metsi a batang.
- Kopanya hantle le refrigerate nakoana.
- Fafatsa makhasi a coriander pele u noa.
5. Lero la mahapu
Melemo: Ho noa lero la mahapu ka letsatsi le chesang le chesang ho ka thusa ho fokotsa ho ruruha le khatello ea mali [12] . Lero la tholoana le nosetsa 'mele oa hau le li-amino acid tse mahapu li thusa ho boloka bophelo bo botle ba methapo ea mali le ho netefatsa phallo ea mali e boreleli [13] .
Lisebelisoa
- 1 lehapu le lenyane le monate
- Kalaka e nyane e 1, e entsoe ka lero
Litsela
- Sela mahapu ka halofo ebe u tšela mahapu ka har'a blender.
- Koahela ho fihlela o boreleli 'me u kenye lero la lemone, kopanya metsotsoana e seng mekae.
- Tšela motsoako ka sesepa.
- Kenya likotoana tsa leqhoa 'me u natefeloe.
6. Lero la likomkomere
Melemo : Ntle le ho khatholla lehlabula, lero la likomkomere e ruile Vithamine K. Banna ba lokela ho ba le linoelo tse 3 tsa lero la likomkomere ka letsatsi ha mosali a lokela ho ba le linoelo tse 2,5 ka letsatsi. Senoelo sa lero la likomkomere se fana ka phepo e lekanang le e fanoang ke kopi e le 'ngoe ea meroho [14] . E boetse e thusa ho loants'a maloetse a fapaneng hape e theola kotsi ea botena [leshome le metso e mehlano] .
Lisebelisoa
- Likomkomere tse 3 tse mahareng
- 1 senoelo sa metsi, boikhethelo
- Lero la lemone kapa la kalaka, ka boikhethelo
Litsela
- Tlosa letlalo la likomkomere.
- Sela le ho tšela likomkomere.
- Kenya likomkomere ho blender.
- Koahela metsotso e 1-2 bakeng sa ho tsitsa.
- Tšela likomkomere tse kopantsoeng ka sefe le sefa.
- Tšoaea faeba ea makomkomere kapa makhasi ka khaba, o pepeta lero le leholo kamoo ho ka khonehang. Kenya likotoana tsa leqhoa.
7. Lero la Pudina (Mint)
Melemo: Lero la koena le ka thusa ho tlisa mocheso oa 'mele oa hau hape le thusa ho matlafatsa li-enzyme tse silang lijo' me le lona le fetole mafura hore e be matla a ka sebelisoang [16] . Pudina esale e sebelisoa e le e 'ngoe ea metsoako e bohareng ea Ayurveda ho tloha mehleng ea khale.
Lisebelisoa
- Sehlopha se senyenyane sa koena makhasi
- Letswai la letswai le letsho le pepere e ntsho
- Halofo ea lemone
Litsela
- Kenya makhasi a koena ho blender hammoho le khalase ea metsi le letsoai le letsoai le pepere.
- Koahela lisebelisoa tsohle hantle.
- Pepeta halofo ea lero la lemone ebe u kopanya hantle.
- Kenya likotoana tsa leqhoa.
8. Metsi a Tangy
Melemo: Motsoako oa lamunu le likomkomere, seno sena se fana ka phomolo kapele mochesong o chesang oa lehlabula. Metsi a fumana tatso e phatsimang ho tsoa ho namunu 'me e na le vithamine ea C e ngata. Seno sena se phelisang hantle se ka u thusa hore u se ke ua hlaseloa ke mocheso ka lebaka la thepa ea sona ea antioxidant [17] . Motsoako oa likomkomere le koena li ka thusa ho fokotsa ho ruruha, e leng ntho e tloaelehileng nakong ea lehlabula.
Lisebelisoa
- Likomkomere tse nkiloeng, likotoana tse 5
- Orange, likarolo tse 4
- Makhasi a koena a 'maloa
Litsela
- Beha selae sa likomkomere, makhasi a seng makae a koena le lilase tsa lamunu khalase ea metsi.
- E boloke ka sehatsetsing nako e teletsana 'me u noe, ha ho ntse ho bata.
9. Lero la Amla (Gooseberry)
Melemo: Nakong ea lehlabula, lero la amla le boloka 'mele oa hao o pholile. Amla a ka ntlafatsa maemo a li-tannin tse hlokehang ho sireletsa mocheso le khanya mme a ka sebetsa joalo ka thebe ea radiation mme a sireletsa 'mele oa hau mahlaseling a kotsi a UV [18] .
Lisebelisoa
- Khaba e khethiloeng, ½ senoelo
- Mahe a linotši, boikhethelo
- Metsi, ½ senoelo
Litsela
- Kopanya amla e khethiloeng le metsi ka blender ebe u kopanya ho fihlela o boreleli.
- Fokotsa motsoako ebe o eketsa leqhoa.
- Sebeletsa hang-hang.
10. Lero la Orange le Letsoai
Melemo: Lero la sefefo e na le vithamine C e ngata 'me li-electrolyte tse teng ho eona li tla u thibela ho khathala le ho felloa ke metsi nakong ea lehlabula [19] . Ka ho eketsa letsoai la letsoai ho lero, tatso ha e ntlafale feela, empa hape ke e 'ngoe ea litsela tse molemohali tsa ho tlatsa letsoai le lahlehileng mmeleng ka lebaka la mofufutso [mashome a mabeli] .
Lisebelisoa
- 2 Orange
- Letsoai le lenyane
Litsela
- Finyella lilamunu ebe u ntša peo.
- Lumella makhasi ao a be teng ka har'a lero, ebe u eketsa letsoai.
- Kenya likhalase tsa leqhoa ebe u kopanya.
Ka Tsebiso ea ho Qetela…
Lehlabula le chesang le ke ke la qojoa. Leka lino tse boletsoeng ka holimo bakeng sa phomolo mochesong, le ho theola mocheso oa 'mele oa hau hore o se ke oa loana le ho fufuleloa ho feteletseng le ho chesa haholo ha' mele. Metsi a coconut le lero le tloaelehileng la lero la lemone le tsona ke likhetho tse ntle. Hape, apara liaparo tse hlephileng, tse 'mala o bobebe maseleng a tlhaho joalo ka k'hothone kapa line.
