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Ha re ntse re tsofala, letlalo la rona le sekamela ho senyeheng le ho khona ho boloka mongobo. Letlalo le ka tlasa mahlo a rona lea otlana ebe re ba le lesakaneng le lefifi.
Ho hloka boroko, khatello ea maikutlo, ho se je hantle, mathata a bophelo bo botle, ho shebella TV nako e telele, ho sebetsa ka pela sistimi nako e telele, jj.
Sehloohong sena, re u ruta mekhoa e 10 e fapaneng ea ho sebelisa litapole ho phekola masakana a lefifi ka tlas'a leihlo. Bala pele.
Hobaneng ha o Lokela ho Sebelisa Litapole Ho Tšoara Likarolo tse Lefifi?
- Litapole li na le lisebelisoa tsa tlhaho tse soeufatsang tse tla thusa ho bonesa letlalo tlasa mahlo a hau.
- Litapole li na le vithamine C e ngata, vithamine A, starch le li-enzyme, tse thusang ho fepa letlalo la hao ho pota mahlo le ho thibela masapo a lefifi.
- E na le litšobotsi tse khahlanong le ho ruruha tse thusang ho fokotsa boikhohomoso le ho ruruha ka tlas'a mahlo a rona.
- Litapole li na le catecholase e thusang ho fokotsa boikhohomoso tlasa mahlo.
- Litapole li boetse li fana ka mongobo letlalong hape li thusa ho nchafatsa letlalo.
Mokhoa oa ho sebelisa litapole ho fokotsa methati e lefifi:
Ka tlase ke litlhare tse 10 tse ntle ka ho fetisisa tsa lapeng ho phekola selikalikoe se lefifi tlasa mahlo a hau u sebelisa litapole.
1.Lero la Litapole tse Lefubelu:
Litapole ke meroho e makatsang e thusang ho fokotsa mekoloko e lefifi. E ka sebelisoa e le puree, ka mokhoa oa lero kapa lilae.
Mokhoa:
- Ebola litapole tse le 'ngoe tse kholo ebe u li tšela likhae tse tšesaane.
- Finyetsa lero le tsoang litapoleng tse halikiloeng.
- Boloka lero ka sehatsetsing ka hora.
- Kenya libolo tsa k'hothone ka har'a lero la litapole ebe u li kenya selikalikoe se lefifi tlasa mahlo a hau.
- Tlohela libolo tsa k'hothone ka tlasa mahlo a hau metsotso e 15-20.
- Tlosa libolo tsa k'hothone ebe u hlatsoa ka metsi a pholileng.
- Sula sefahleho sa hao ka thaole e hloekileng.
- Pheta ts'ebetso ena letsatsi le leng le le leng ho fihlela o fumana sephetho se o se batlang.
Li-slices tsa 2.
Ena ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho phekola selikalikoe se lefifi.
Mokhoa:
- Refrigerate litapole tse le 'ngoe ka hora kapa ho fihlela ho bata.
- Khaola likarolo tse peli tse tšesaane ho litapole tse pholileng.
- Koahela mahlo ka likhae tseo. Etsa bonnete ba ho koahela masakana a lefifi.
- E tlohele ka metsotso e 20.
- E hlatsoe ka metsi a pholileng.
- Pheta makhetlo a mabeli ka letsatsi bakeng sa liphetho tse ntle.
3. Litapole le Likomkomere:
Likomkomere li na le collagen, protheine e tiisang letlalo mme e etsa hore letlalo le shebahale le boreleli ebile le boreleli. Hape ke ntho ea tlhaho ea tlhaho, e thusang ho bonesa matheba a lefifi le ho kokobetsa letlalo.
Cucumber e na le 95% ea metsi, ho bolelang hore e fa metsi metsi le ho nosetsa letlalo.
Mokhoa:
- Ebola 'me u tšele litapole tse le' ngoe.
- Tlosa lero ho litapole tse halikiloeng.
- Etsa puree ka likomkomere tsohle.
- Ka sekotlolo, kopanya lero la litapole le puree ea likomkomere hammoho le ho e kenya ka sehatsetsing, ho fihlela e pholile.
- Joale, inela libolo tse peli tsa k'hothone ebe u li boloka mahlong a hau.
- E tlohele ka metsotso e 20.
- Tlosa libolo tsa k'hothone ebe u li hlatsoa ka metsi a pholileng.
- Pheta ts'ebetso ena makhetlo a 3 ka letsatsi.
4. Litapole tse nang le Mahe a linotši le oli ea mohloaare:
Mahe a linotši a na le thepa e khahlanong le ho ruruha e thobang letlalo. Oli ea mohloaare e na le li-antioxidants, livithamini le thepa e khahlanong le ho ruruha e loketseng letlalo. E hloekisa ka bonolo libaka tse lefifi tse haufi le mahlo mme e bonesa molumo.
Mokhoa:
- Khaola litapole tse le 'ngoe ebe u li kopanya le teaspoon e 1 ea mahe a linotši le likhabapo tse 2 tsa oli ea mohloaare' me u li etse lekhapetla le boreleli.
- Sebelisa motsoako ona tlasa mahlo. E-ba hlokolosi ha u ntse u e sebelisa, kaha e ka kena ka hare ho mahlo.
- Tlohela motsoako ka metsotso e 30.
- E hlatsoe ka metsi a foofo.
- Pheta ts'ebetso ena makhetlo a 3-4 ka beke.
5.Litapole le Lemon:
Lero la lemone le na le sesebelisoa sa tlhaho se soeufatsang, se thusang ho felisa mekoloko e lefifi ka tlasa mahlo. E boetse e tiisa methapo ea mali le ho fokotsa pokello ea maro. Lemone e boetse e thusa ho bonesa le ho fepa letlalo.
Mokhoa:
- Koahela litapole tse halikiloeng le likhaba tse 4 tsa lero la lemone ka se kopakaneng.
- Boloka peista sehatsetsing ka hora.
- Hang ha peista e hatsetsoe, inela libolo tse peli tsa k'hothone ebe u li sebelisa mahlong a hau. Etsa bonnete ba ho koahela masakana a lefifi.
- Tlohela libolo tsa k'hothone metsotso e 15-20.
- E hlatsoe ka metsi a pholileng.
- Pheta ts'ebetso ena makhetlo a 3-4 ka beke.
6. Tomato le Litapole Puree:
Tamati e na le litšobotsi tsa tlhaho tse soeufatsang tse thusang ho nolofatsa letlalo le ho le etsa le be bonolo le ho ba bonolo. E na le lycopene, e leng antioxidant e thusang ho fokotsa likhahla tse lefifi. Vithamine A ka tamati e nchafatsa letlalo le senyehileng mme e khothaletsa nchafatso ea lisele.
Mokhoa:
- Khaola litapole tse le 'ngoe le langa le le lej.
- Li kenye ka blender ebe o li kopanya hore e be lekhapetla le boreleli.
- Kenya libolo tse peli tsa k'hothone ka har'a peista ebe u li tšela sebakeng se amehileng.
- E tlohele ka metsotso e 20.
- Pheta ts'ebetso ena letsatsi le leng le le leng bakeng sa sephetho se setle.
7.Almond Oil le Litapole:
Oli ea almonde e na le thepa e khahlanong le ho ruruha e thusang ho fokotsa boikhohomoso tlasa mahlo mme ka tsela eo e fokotsa masakana a lefifi. Oli ea almonde e na le acid ea palmitic le retinol, tse thusang ho nosetsa letlalo le bonojoana le ka tlasa leihlo.
Mokhoa:
- Koahela likotoana tse 3-5 tsa lialmonde bosiu bo le bong.
- Kopanya lialmonde tse kolobisitsoeng ka blender le litapole tse le 'ngoe tse khabisitsoeng le tse khethiloeng.
- E etse pente e ntle ebe o ina libolo tse peli tsa k'hothone.
- Sebelisa motsoako tlasa mahlo a hau 'me uo siee metsotso e 20.
- E hlatsoe ka metsi a pholileng.
- Pheta ts'ebetso ena letsatsi le leng le le leng bakeng sa sephetho se setle.
8. Litapole le yogurt:
Yogurt hape ke sesebelisoa sa tlhaho se soeufatsang se thusang ho bonesa molumo oa letlalo. Asiti ea lactic e teng ka yogurt e thusa ho ntša lisele tsa letlalo tse shoeleng le ho fana ka mongobo le ho khanya letlalong.
Mokhoa:
- Grate litapole tse le 'ngoe' me u ntše lero ho eona.
- Kopanya khaba e 1 ea lero la litapole le thispone e le 1 ea yogurt.
- Kenya libolo tse peli tsa k'hothone ka har'a motsoako ebe u li kenya sebakeng se amehileng.
- Pheta ts'ebetso ena letsatsi le leng le le leng.
9.Apple le Litapole:
Apple e na le asiti ea tannic, e thusang ho bonesa letlalo. Li-vithamine le potasiamo tse teng ho eona li fepa letlalo ka tlasa mahlo a hau.
Mokhoa:
Ebola 'me u tšele litapole tse le' ngoe le apole e le 'ngoe.
Li kopanye le blender ebe o e etsa lehlaka le boreleli.
Joale kenya setlolo sena ka tlasa mahlo a hau 'me u se siee metsotso e 20.
Hlatsoa ka metsi a pholileng 'me u omelle ka thaole e hloekileng.
Pheta ts'ebetso ena letsatsi le leng le le leng.
Mint Makhasi le Litapole:
Makhasi a koena a tletse vithamine ea C e hlohlelletsang tlhahiso ea collagen mme e etsa hore letlalo le tie le ho tiea. E boetse e na le menthol e khothalletsang ho potoloha ha mali ho potoloha mahlo hape e thoba mahlo.
Mokhoa:
- Kenya litapole tse peeleditsoeng tse nang le makhasi a koena ka har'a blender.
- E kopanya hantle ho fihlela o fumana puree e teteaneng.
- Hona joale sebelisa puree libakeng tse amehileng.
- Tlohela puree ka metsotso e 20.
- E hlatsoe ka metsi a pholileng.
- Pheta sena letsatsi le leng le le leng.