Setšoantšo: 123rf Liphuputsong tse ngata tse entsoeng ho theosa le lilemo, ho fumanoa hore linate li na le boleng bo phahameng ba phepo e nepahetseng 'me li molemo bakeng sa bophelo bo botle. E 'ngoe ea tsona e feta tse ling - li-walnuts! E, u e balile hantle. Nate eo u e ratang haholo ha e na phepo e ntle feela e nang le melemo e mengata ea bophelo bo botle empa hape e monate! U batla ho tseba joang, hobane'ng, le tsohle ka walnuts? Re u tlisetsa lintlha tsohle tseo u li hlokang ka walnuts le litsela tse monate tsa ho li sebelisa. Ha re ikakhele ka setotsoana ho eona.
ngoe. Ke Hobane'ng ha Walnuts e le Molemo?
tse pedi. Melemo ea Walnuts
3. Ela Hloko ho Ja Walnuts
Tse nne. Mekhoa ea ho ja Walnuts
5. Lipotso ka Li-Walnuts
Ke Hobane'ng ha Walnuts e le Molemo?
Setšoantšo: 123rf
Li-walnuts li na le botumo ba ho ba a khalori e ngata le dijo tse mafura haholo . Li entsoe ka karolo ea 65 lekholong ea mafura le karolo ea 15 lekholong ea protheine. Li-walnuts li tsebahala haholo ka ho ba le mafura a mangata a monounsaturated le polyunsaturated le omega-3 fatty acids. Seo batho ba sa se tsebeng ke hore e na le lik'habohaedreite tse tlase 'me e na le fiber e ngata, e leng ntho e hlokahalang bakeng sa' mele oa hau.
Li-walnuts li na le limatlafatsi tse ngata ebile lia fana mafura a pelo e phetseng hantle . Li na le vithamine E, vithamine B6, folate, thiamin le phosphorus.
Melemo ea Walnuts
Setšoantšo: 123rf
Bophelo bo Botle ba Pelo: Lefu la pelo - kapa lefu la pelo - ke lentsoe le pharaletseng le sebelisetsoang maemo a sa foleng a amanang le pelo le methapo ea mali. Maemong a mangata, kotsi ea lefu la pelo e ka fokotsoa ka mekhoa e metle ea bophelo, e kang ho ja linate. Li-walnuts li thusa ho theola k'holeseterole maling le ho ba le metsoako e nang le lintho tse thibelang ho ruruha tse thibelang ho thehoa ha mali. Ho ja li-walnuts tse seng kae ka letsatsi ho ka thusa fokotsa khatello ea mali hape.
E fokotsa ho ruruha: Ho ruruha ke motso oa mafu a mangata, a kang asthma, ramatiki, eczema, le mofuta oa 2 lefu la tsoekere . Li-polyphenols tse ka har'a walnuts li ka thusa ho loantša ho ruruha. Omega-3 mafura, magnesium le amino acid arginine ka walnuts le tsona li ka fokotsa ho ruruha.
Matlafatsa Immunity: E hlakiloe ka molemo oa protheine, mafura a omega-3 a khahlanong le ho ruruha, antioxidant vithamine E, Copper, le Vithamine B6. Li-walnuts ke mohloli o babatsehang oa livithamine le liminerale tse 'maloa. Vithamine B6 le koporo li tsebahala ka ho thusa ho matlafatsa sesole sa 'mele. U ka li ja li le tala kapa ua li etsa ka lijo-thollo, empa li-walnuts li eketsa monko o monate ho uena. lijo tsa letsatsi le letsatsi .
Aids ka ho theola boima ba 'mele: Li-Walnuts ke mafura a mangata a pelo e phetseng hantle a sa tsitsang a etsang hore e be molemo bakeng sa ho theola boima ba 'mele. Ho ba teng ha omega-3 fatty acids le divithamini ho thusa ho hatella tlala le ho etsa hore u ikutloe u khotše. Li-walnuts li fokotsa takatso ea lijo le ho thusa ho theola boima ba 'mele. Li-walnuts tse seng kae letsatsi le leng le le leng li ka thusa ho susumetsa tahlehelo ea mafura le ho kgothaletsa mmele o phetseng hantle boima.
E Molemo Bakeng sa Moriri: Li-walnuts li etsa mehlolo bakeng sa moriri; ke mohloli o moholo oa biotin, kapa vithamine B7, eo ho nahanoang hore e thusa moriri ho hola ka matla le nako e telele, ho thibela ho lahleheloa ke moriri, le ho ntlafatsa sebopeho sa moriri. Li-walnuts le tsona ke mohloli o motle oa li-acid tse mafura tse thusang ho matlafatsa li-follicle tsa moriri. Vithamine E e thusa ho etsa hore moriri oa hau o khanye ka bophelo bo botle. Li-walnuts, ebang li jeoa kapa li sebelisoa ka ntle e le oli, li boloka moriri o phetse hantle 'me o benya.
E Molemo Bakeng sa Letlalo: Ho ja walnuts ho thusa letlalo hore le shebahale le le le le lecha hape le phetse hantle ka lebaka la antioxidant e matla, vithamine E. Vithamine E ka har'a walnuts e ka thusa ho loantša li-radicals tsa mahala. e bakoang ke khatello ea maikutlo . Sena e thusa ho lieha ho tsofala . Anecdotal ka walnuts e ka thusa ho etsa hore letlalo la hau le khanye. U ka sebelisa pakete ea sefahleho bakeng sa se tšoanang. Kenya li-walnuts tse 'nè, likhaba tse peli tsa oats, teaspoon e le' ngoe ea mahe a linotši, teaspoon e le 'ngoe ea tranelate, le marotholi a mane a oli ea mohloaare ka blender. Kopanya hantle ho etsa pente e boreleli. E tlotse sefahlehong 'me u e tlohele hore e ome ka ho feletseng. Hlatsoa sefahleho sa hau ka metsi a futhumetseng ha u ntse u silila ka mokhoa o chitja.
E fokotsa kotsi ea kankere: Li-Walnuts li na le limatlafatsi tse ngata tse kang omega 3 fatty acid, phytosterol le antioxidants. Likaroloana tsena tsa bio-active li kanna tsa ba le thepa e khahlanong le mofetše , tse sa thibeleng feela ho hōla ha lihlahala empa hape li fokotsa kotsi ea ho tšoaroa ke kankere ea matsoele le ea tšoelesa ea senya.
Ela Hloko ho Ja Walnuts
Setšoantšo: 123rf
Ntho e ntle haholo e ka ba kotsi; ho ja li-walnuts tse ngata ho ka ba joalo. Li-walnuts li phetse hantle haholo, empa batho ba bang ha ba alehe 'me ba tlameha ho li qoba. Haeba motho a e-ba le lekhopho kapa lekhopho kapa a thatafalloa ke ho hema ka mor’a ho ja walnuts, ho lokela ho batloa ngaka. Li-walnuts li na le lik'hilojule tse ngata, 'me tšebeliso e feteletseng ea walnut e ka lebisa ho boima ba' mele eseng tahlehelo. Tšebeliso e phahameng ea walnuts e boetse e amahanngoa le letšollo , ka lebaka la oli e ngata kapa fiber e teng ho tsona. Ho ja li-walnuts tse ngata ho nahanoa hore ho baka majoe a liphio ka lebaka la litaba tsa tsona tsa oxalate.
Ela hloko hore na u ja li-walnuts hakae.
Mekhoa ea ho ja Walnuts
Setšoantšo: 123rf Kenyelletsa li-walnuts lijong tsa hau tsa letsatsi le letsatsi ka e 'ngoe ho eketsa walnuts lijong tsa hau tsa hoseng lijo-thollo tse kang motoho, oats kapa muesli kapa ka ho nka 1-2 walnuts ka lialmonde tse peli tse kolobisitsoeng letsatsi le leng le le leng hoseng. Re boetse re thathamisitse tse ling diresepe thahasellisang tse tletseng monono oa walnuts.
Salate ea Walnut
Setšoantšo: 123rf Lisebelisoa
- 50 dikgerama walnut
- Liapole tse tharo, tse khaotsoeng hantle
- Lithupa tse peli, likotoana tsa celery
- Half tsp tsoekere
- Sekotlolo sa k'habeche, grated
Mokhoa:
- Khaola apole ka likotoana tse nyane ebe u kopanya tsoekere.
- Eketsa celery le walnuts.
- Soak grated k'habeche metsing a batang ka hora 'me u tšollele mokelikeli.
- Beha k'habeche ea grated ka sekotlolo sa ho sebeletsa.
- Khabisa ka lilae tsa apole le walnuts kaofela.
Li-mushroom tse Bakiloeng ka Li-Walnuts
Setšoantšo: 123rf Lisebelisoa
li-mushroom tse 10-12
7-8 li-walnuts tse feletseng
1 onion e nyane
Halofo ea senoelo sa tamati puree
Capsicum e le 'ngoe e nyane
Konofolo e le 'ngoe
1 tsp pepere e khubelu e pshatlehileng
2 tsp oli ea mohloaare
Makhasi a coriander a fokolang
Letsoai bakeng sa ho noa
Mokhoa
- Preheat ontong ho likhato tse 350 tsa Fahrenheit.
- Hlatsoa 'me u hlatsoe li-mushroom. Li belise hanyane ka metsotso e 10 ho isa ho e 15.
- Hang ha li pholile, khaola le ho tlosa stems.
- Bakeng sa stuffing:
- Eketsa teaspoon e le 'ngoe ea oli ka pane, pheha konofolo e khaotsoeng hantle le eiee metsotso e mehlano, eketsa capsicum e khaotsoeng hantle, le tamati e hloekileng.
- Eketsa li-walnuts tse hlatsoitsoeng le tse pshatlehileng ho motsoako o ka holimo.
- Hlatsoa motsoako ka letsoai le pepere e khubelu e pshatlehileng.
- Pheha metsotso e 10 mollong o mahareng, khabisa ka makhasi a sa tsoa khaoa a coriander.
- Fafatsa letsoai le lenyenyane holim'a likatiba tsa li-mushroom 'me u li tlatse ka motsoako oa sautéed walnut.
- Qetellong, tlotsa sejana sa ho baka ka teaspoon e le 'ngoe ea oli ea mohloaare. Lokisetsa li-mushroom tse halikiloeng ka sejana.
- E chese metsotso e 20 'me u e sebelise e chesa.
Kofi le Walnut Cupcakes
Setšoantšo: 123rf Lisebelisoa
Bakeng sa khekhe
100g botoro, e nolofalitsoe hantle
100g ea tsoekere e sootho e bobebe
100g phofo
Mahe a mabeli a maholo
2 tsp kofi hang-hang, e kopantsoeng le 100ml ea metsi a belang, ebe e pholile
25g walnut halofo, e khaotsoe, hammoho le tse ling tse 12 bakeng sa litlhōrō
Bakeng sa topping
200 ml ea tranelate ea ho hlapa
2 tbsp tsoekere e sootho e khanyang
Mokhoa:
- Chesa ontong ho likhato tse 180 tsa Celsius
- Kopanya hlobo ea kuku ka likomiki tsa khekhe
- Otla botoro, tsoekere, phofo le mahe ka 4 tsp ea kofi le pinch ea letsoai ho fihlela e le tranelate.
- Kenya li-walnuts tse khethiloeng.
- Khaba motsoako ka har'a linoelo
- Bake ka metsotso e 18-20 ho fihlela e le khauta e khanyang le e monate.
- Pholisa metsotso e seng mekae ka har'a thini, ebe u phahamisa makuku a tsoa 'me u pholile ka ho feletseng ka rakeng.
- Beha tranelate ea ho shapa, 3 tsp ea kofi le tsoekere ka sekotlolo se seholo.
- Li otla hammoho ka letsoho la blender kapa whisk ho fihlela litlhōrō tse thata li thehoa.
- Ala popi ea tranelate ea kofi ka holim'a kuku e 'ngoe le e 'ngoe
- Qetella ka halofo ea walnut.
Lipotso ka Li-Walnuts
Setšoantšo: 123rf 
