Tholoana ea takatso: Melemo ea bophelo bo botle, likotsi le litsela tsa ho ja

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Tholoana ea takatso ke tholoana e nkhang hamonate e nang le limatlafatsi tse ngata tsa bohlokoa ebile ke sejo se tsebahalang haholo sa lijo tsa hoseng. Tholoana ena e sa tloaelehang e ka jeoa e le seneke, salsa, kapa ea eketsoa ho li-dessert, lisalate le maro.

Litholoana tsa takatso li jeoa haholo lefatšeng ka bophara mme ho na le mefuta e fetang 500 ea litholoana. Li fumaneha ka mebala e fapaneng joalo ka pherese e lefifi, 'mala oa lamunu, o mosehla jj.

Tholoana ea takatso e matla e na le melemo e mengata ea bophelo bo botle ho tloha ho ntlafatseng ts'ebetso ea ts'ebetso ea lijo le ho matlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung ho ntlafatsa mahlo le ho theola khatello ea mali.

Boleng ba phepo ea litholoana tsa takatso

100 g ea tholoana ea takatso e matla e na le matla a 275 kcal hape e na le

• 1,79 g protheine
• 64.29 g k'habohaedreite
• 10,7 g faeba
• 107 mg khalsiamo
• 0,64 mg tšepe
• 139 mg ea sodium

Melemo ea bophelo bo botle ba tholoana ea takatso

1. Ho matlafatsa boits'ireletso ba mmele

Litholoana tsa takatso li thusa ho matlafatsa sesole sa 'mele hobane se na le vithamine C, li-antioxidants le metsoako e meng. Li-vithamine tsena li thusa ho tlosa li-radical tse sa lefelloeng 'meleng le ho ntlafatsa bokhoni ba' mele ba ho loants'a mafu ^[1] .

2. E thibela mofetše

Semela sa polyphenol ka litholoana tsa takatso se na le litlamorao tsa antioxidant le anti-inflammatory. Tsena li sireletsa khahlanong le mafu a sa foleng a kang mofetše ^[pedi] . Hape, boteng ba beta-carotene litholoana bo theola menyetla ea mofetše oa mala, mofetše oa mala, mofetše oa senya le mofetše oa matsoele. ^[3] .

3. E thusa ka tšilo ea lijo

Tholoana ea takatso e na le fiber, e bolokang mala a hao a phetse hantle le ho thibela ho patoa. Tholoana ea takatso e na le phello ea laxative, e thusang ho hloekisa colon le ho boloka tšilo ea lijo e phetse hantle ^[4] .

4. E tšehetsa bophelo bo botle ba pelo

Tholoana ea takatso ke mohloli o motle oa diminerale e nang le pelo e phetseng hantle, potasiamo. Ha litholoana li jeoa le lipeo, o sebelisa fiber e ngata, e ka thusang ho tlosa k'holeseterole e fetelletseng methapong ea mali. Sena se thibela kotsi ea lefu la pelo.

5. E ntlafatsa ho hanyetsa insulin

Litholoana tsa takatso ke sejo se tlase se nang le glycemic se bolelang hore ha se bake spike maemong a tsoekere ea mali, ka hona, ke khetho e ntle bakeng sa batho ba nang le lefu la tsoekere. Motsoako o fumanoang ka lipeong tsa litholoana tsa takatso e matla ho thoe o ntlafatsa kutloisiso ea insulin ea motho.

6. Ho fokotsa ho tšoenyeha

Likahare tsa magnesium litholoana tsa takatso li kopantsoe le khatello ea maikutlo le khatello ea maikutlo. Phuputso ea 2017 e bonts'a hore magnesium e ka thusa batho ho sebetsana le maemo a bona a matšoenyeho ^[5] .

7. E fokotsa ho ruruha

Mekhoa e khahlanong le ho ruruha ea tholoana ea peo ea litholoana e se e ithutiloe. Matšoao a khahlanong le ho ruruha a fokotsa bohloko ba manonyeletso le lefu la masapo a mangole a bakoang ke ho ruruha ^[6] .

Likotsi Tse ka Bang teng Tsa Tholoana ea Takatso

Batho ba nang le alejiki ea latex ba na le kotsi e kholo ea takatso ea tholoana ea litholoana ^[7] . Letlalo la tholoana ea pherese le na le lik'hemik'hale tse bitsoang cyanogenic glycosides tse ka kopanang le li-enzyme ho theha chefo ea cyanide, eo ka hona e ka bang kotsi bophelong ba hau.

Mekhoa ea ho ja tholoana ea takatso

• Litholoana tsa takatso li ka ba teng ka mokhoa oa ho reka, lero, kapa smoothie.
• Sebelisa litholoana e le topping kapa tatso ea li-dessert.
• Kopanya tholoana ea takatso le lekhaba ebe u ba le eona e le seneke se phetseng hantle.
• Sebelisa litholoana ho latsoa salate ea hau.
• Sebelisa litholoana ho etsa jelly kapa jeme.

Litholoana tsa Takatso ea Litholoana

Litholoana tsa teacup puddings ^[8]

Lisebelisoa:

• 250 g lekhadi lekhalo
• Peo ea litholoana tse butsoitseng tse 4 le makhasi
• Mahe a 3
• 85 g, botoro
• 100 g tsoekere ea castor
• Lebese la 100 ml
• & frac12 tsp phofo e bakang
• 140 g phofo e hlakileng
• Ho qhekella tsoekere lerōleng

Mokhoa:

• Hala sekepe ho likhato tse 160 tsa Celsius. Tšoaea thini e kholo e halikiloeng ka thaole ea tee ebe u e behella ka thoko.
• Khabareng, ka sekotlolo, eketsa lekhaba la lemone ebe o le kopanya le makhasi a litholoana le lipeo.
• Hlatsoa mahe le tsoekere hammoho ka sekotlolo se seng ho fihlela e fetoha mantle. Eketsa lebese, phofo, phofo e bakang, botoro le motsoako oa lebese Phutha motsoako hantle ka spatula 'me u arohane pakeng tsa li-teacups.
• Beha li-teacup ka thini e halikiloeng 'me u tlatse thini ka metsi a chesang ho fihlela e tlatsa mahlakore a teacups.
• Bake bakeng sa 50 min.
• Mosi o nang le tsoekere ea icing ebe o sebeletsa o pholile.

Recipe ea Litholoana tsa Takatso

• Makhasi a koena a 'maloa
• Likopi tse 2 lero la tholoana ea takatso
• 2 tbsp tsoekere
• 1 tsp lero la kalaka

Mokhoa:

• Ka khalase, senya makhasi a koena, lero la kalaka le tsoekere.
• Tšela lero la tholoana ea takatso ho eona.
• Kopanya hantle 'me u noe.

1. [1]Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Li-radicals tsa mahala, li-antioxidants le lijo tse sebetsang: Kameho bophelong ba motho. Litlhahlobo tsa Pharmacognosy, 4 (8), 118-126.
2. [pedi]Septembre-Malaterre, A., Stanislas, G., Douraguia, E., & Gonthier, M. P. (2016). Teko ea boleng ba phepo le antioxidant ea litholoana tsa tropike banana, litchi, limango, papaya, litholoana tsa takatso le phaenapole e lenngoeng Réunion French Island. Chemistry ea lijo, 212, 225-233.
3. [3]Larsson, S. C., Bergkvist, L., Näslund, I., Rutegård, J., & Wolk, A. (2007). Vithamine A, retinol, le carotenoids le kotsi ea mofets'e oa mpeng: motho ea ka ithutang sehlopha. Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 85 (2), 497-503.
4. [4]Slavin J. (2013). Fiber le li-prebiotic: mekhoa le melemo ea bophelo bo botle Lijo tse nang le phepo, 5 (4), 1417-1435.
5. [5]Boyle, N. B., Lawton, C., & Dye, L. (2017). Liphello tsa Tlatsetso ea Magnesiamo mabapi le Matšoenyeho a Ikemetseng le Khatello ea Kelello-Tlhahlobo e Hlophisitsoeng. Metsoako, 9 (5), 429.
6. [6]Grover, A. K., & Samson, S. E. (2016). Melemo ea li-antioxidant supplements bakeng sa lengole la osteoarthritis: mabaka le 'nete. Koranta ea phepo e nepahetseng, 15, 1. doi: 10.1186 / s12937-015-0115-z
7. [7]Brehler, R., Theissen, U., Mohr, C., & Luger, T. (1997). 'Latex' litholoana tsa litholoana ': maqhubu a li-antibodies tsa IgE tse arolang.' Ts'oaetso, 52 (4), 404-410.
8. [8]https://www.bbcgoodfood.com/recipes/3087688/passion-fruit-teacup-puddings

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