Mabaka a 10 hobaneng u lokela ho fetohela lebeseng la "lebese"

Batho ba ntseng ba eketseha ba itšetlehile ka tšebeliso ea lihlahisoa tsa litlama. 'Me mokhoa ona o hlaha ka lebaka hona joale. Nakong eo ho ja meroho, veganism le lijo tse tala tsa lijo li hloka mokhoa o hlophisitsoeng le o tsitsitseng (mona u ke ke ua lokafatsa schnitzel e jeoang ke taba ea hore 'mangoane oa hau o ne a e-na le letsatsi la tsoalo maobane)' me ka hona ba itsoakanya le moralo oa metse ea bona, mokhoa o bonolo haholoanyane. phepo e nepahetseng le bophelo bo botle ba bophelo bo ntse bo tumme. bophelo. Ho tloha ho ikoetlisa ho khathatsang ka likamoreng tsa boikoetliso, re fetela pele ho matha ha monate lirapeng tsa boikhathollo tse ntle le meaho, ho tloha ho tšoenyehile ho bala lik'halori le ho laola boima ba 'mele ho ea ho puisano e tebileng ea ka hare le' mele ea rona. Ha re sa batla ho fumana ts'ebetso e nepahetseng - re batla ho thabela bophelo le ho lula re phetse hantle ka nako e le 'ngoe.

Ke ka lebaka leo ho nang le palo e ntseng e eketseha ea batho ba sa itokiselitseng ho felisa ka ho feletseng nama, tlhapi, tsoekere kapa lihlahisoa tsa lebese, empa ba batla ho fokotsa palo ea lihlahisoa tsa liphoofolo, ho e nkela sebaka ka lihlahisoa tse thehiloeng ho metsoako ea limela.

Tse ngata tsa lihlahisoa tsena li na le tatso e babatsehang le tlhaho ea tlhaho - ka tsela ena re hlokomela bophelo bo botle 'me re fumana monate oa ho ja. 'Me haeba lentsoe "superfoods" le tla makatsa batho ba seng bakae - lihlahisoa tse kang quinoa, goji berries le peo ea chia li fetohile mokhoa lilemong tsa morao tjena, joale "li-superdrinks" - lino tse nang le lintho tse molemo le tse molemo ho' mele - ke mokhoa o mocha ka ho fetisisa.

Lino tsa linate (kapa joalo ka ha li boetse li bitsoa "lebese" la linate) ka mokhoa o sireletsehileng li ka bitsoa seno se phahameng: li hlile li phetse hantle, 'me, ho feta moo, li ka sebetsa joalo ka mokhoa o motle ho feta lebese le tloaelehileng.

Phoso ke efe ka lebese le tloaelehileng?

Lintho tse ngata tse molemo li bakoa ke lebese le tloaelehileng, empa hase kaofela ha tsona tse lumellanang le 'nete. “Bana ba noa lebese – le tla phela hantle,” nkhono le ntate-moholo ba re boleletse. Leha ho le joalo, lentsoe le ka sehloohong maeleng ana ke "bana". Ho fapana le bana, motho e moholo o ja lihlahisoa tse ngata tse fapaneng, 'me tse ngata tsa tsona li thehiloe lebese (cottage chisi, botoro, chisi le tse ling). Lihlahisoa tse ngata tsa lebese li na le tsoekere ea lebese (lactose), eo ho leng thata ho e sebetsana le motho e moholo ho feta ngoana: ha re na lactase e lekaneng, li-enzyme tse khethehileng tse hlahisoang ke mala, bakeng sa sena.

Ho haelloa ha lijo ka mokhoa o lekaneng oa lactose ho lebisa liphellong tse mpe, ho bolela Olga Mikhailovna Pavlova, setsebi sa li-endocrinologist, setsebi sa lefu la tsoekere, setsebi sa phepo e nepahetseng, setsebi sa phepo ea lipapali: Ho ea ka bafuputsi ba fapaneng, ho tloha ho 16 ho isa ho 48% ea batho ba Federation ea Russia ba haelloa ke lactase, mme palo ea lactase ea fokotseha ka lilemo. ”O boetse a totobatsa hore lebese le na le liprotheine - casin le liprotheine tsa whey:" Liprotheine tsa lebese li na le thepa ea ho itšireletsa mafung, e leng se ka susumetsang boits'ireletso ba mmele ho batho ba nang le tšekamelo ea ho itšireletsa mafung, 'me lefu le tla mpefala. " 'Me lebeseng la tlhahiso ea fektheri, lithibela-mafu le lihomone li lula li eketsoa, ​​kotsi eo e leng khale e tsejoa.

Ntle le moo, lingaka tsa letlalo li bua ka kholo ea ho ruruha ha letlalo khahlanong le semelo sa tšebeliso ea lebese le tloaelehileng. Ya e le hantle, bakeng sa motho ea phetseng hantle ka ho phethahetseng, e nyenyane ea lebese tloaelehileng ha ho kotsi, empa ho na le hoo e ka bang ha ho na molemo ho eona. Kahoo ho bohlokoa ho nahana ka mekhoa e metle ea limela (joalo ka lino tse tahang).

Lebese la linate ke eng?

"Lebese" la linate ke seno bakeng sa tlhahiso eo ho sebelisoang metsi le linate tse fapaneng. Linate tse kolobisitsoeng li silakanngoa hantle, li kopantsoe le metsi le metsoako e meng ea litlama, 'me sephetho se fetoloa seno se ts'oanang se shebahalang joaloka lebese. Hoo e batlang e le linate e ka ba motheo oa seno sena se ikhethang.

Melemo ea lino-mapholi tse entsoeng ka linate ke efe?

Linate le lino tse thehiloeng ho tsona li phetse hantle ka mokhoa o makatsang. Ke lintho tse fokolang tse ka bapisoang le litšoaneleho tsa bona tsa bohlokoa le linate. Ha li bapisoa le mefuta ea "lebese" e seng linate (oats, raese, linaoa tsa soya), lino tse tahang li na le limatlafatsi tse ngata le livithamini. Linate li ruile haholo mafura le liprotheine tse phetseng hantle, li tla u thusa ho khutlisa matla le matla kapele 'meleng oa hau. 'Me ha e bapisoa le lebese le tsoang liphoofolong, "lebese" la linate le ananeloa ke' mele hantle haholo.

Lijo tsa linate li na le potasiamo le magnesium, tse ntle bakeng sa pelo le methapo ea mali, tšepe, e hlokahalang molemong oa hematopoiesis, livithamini tsa B, tse bohlokoa haholo ts'ebetsong ea methapo. Seno se ipapisitse le walnuts se na le omega-3 fatty acids le lecithin, e nang le phello e ntle ts'ebetsong ea boko, e ntlafatsa mohopolo le ho tsepamisa mohopolo.

Lebese la linate le loketse mang?

• Batho ba nang le mamello ea lactose;
• Batho ba nang le mamello ea gluten;
• Li-Vegetarian le li-foodists tse tala;
• Bana;
• Baatlelete;
• Batho ba nang le lijo tse theolang boima ba 'mele;
• Ba bolokang ho itima lijo ka thata;
• Bakeng sa ba ratang lijo tse phetseng hantle le tse monate.

Seno sena se lokela ho sebelisoa ka hloko ke batho ba haelloang ke linate le maloetse a mang.

Hobaneng u ele hloko lino tse tahang tsa Borges Natura?

Borges e tsejoa haholo Russia e le moetapele 'marakeng oa oli ea mohloaare. Empa ka nako e ts'oanang, k'hamphani e tsebahala ka moetlo oa eona oa tlhahiso le ts'ebetso ea linate ho tloha ha e theoa ka 1896. Ke linate tsena tse fetohileng motheo oa mola o mocha oa lino tse tahang tsa Borges Natura.

Lino tsa Borges Natura tse ipapisitseng le linate tse ntle li na le metsi a tsoang lilibeng tsa thaba tsa polokelo ea Montseny, e leng sebaka se sirelelitsoeng sa UNESCO; linate tse ngata ho feta lihlahisoa tse ling tsa lino, hammoho le raese e khethiloeng. Ke ka lebaka leo lino tsa linate tsa Borges Natura li latsoang haholo, mme k'hamphani ka boeona e fumaneng boemo bo holimo mmarakeng oa linate tsa Spain.

Melemo ea lino tse tahang tsa Borges Natura:

• Lactose mahala;
• Ruile divithamini le liminerale;
• E na le mafura a sa phelelang hantle;
• Ke tsoekere ea tlhaho feela;
• E tla fana ka matla le matla;
• Kopanya le meroho, monokotsoai le litholoana;
• Li na le tatso e ntle haholo.

Li-walnuts le lialmonde li nkoa e le tse ling tsa linate tse phetseng hantle ka ho fetisisa ebile li le monate haholo, mme Borges o nkile qeto ea ho tsepamisa maikutlo ho mefuta ena.

Melemo ea lino tse linate tsa Borges Natura ho feta tse tšoanang:

• Lintlha tse phahameng tsa linate ka seno;
• Botenya ba lebese la seno;
• Lactose le gluten mahala;
• 100% tlhaho ea tlhaho.

Mokhoa oa ho sebelisa "lebese" la linate ka nepo? Li-recipe tse ikhethang tse tsoang ho li-blogger tse tsebahalang!

U ke ke ua noa seno sa linate ka mokhoa o hloekileng feela, empa hape u lokise lijana tse fapaneng motheong oa eona: lijo-thollo, li-smoothies, li-omelets, apara ka seno le muesli esita le ho e sebelisetsa ho baka. Li-blogger tse tsebahalang: litsebi tsa phepo e nepahetseng Katya Zhogoleva @katya_zhogoleva le Anya Kirasirova @ahims_a, mongoli oa lithuto tsa boikoetliso Elena Solar @slim_n_healthy, mme le mongoli oa blog ea lijo tse se nang lebese Alina @bez_moloka o lekile seno sa linate sa Borges Natura mme a thabisoa ke sona litšoaneleho tse ntle le tatso ea eona e phetseng hantle li iketselitse lipepepe ho ipapisitse le tsona.

Kahoo, diresepe tse 4 tsa mantlha tse ipapisitseng le lebese la linate tsa Borges Natura ho tsoa ho ba utloisisang ho ja hantle, lijo le lijo tse monate!

Recipe e phetseng hantle ea Green Smoothie ea @katya_zhogoleva

Lijo:

• Banana - likhomphutha tse 1.
• Li-monokotsoai (tse seng kae tsa monokotšoai o ka hoamisoa) - 15 gr.
• Meroho (boholo bo boholo ba meroho, ke ne ke sebelisa khale le parsley) - 20 gr.
• Green buckwheat (e kolobisitsoeng ka metsing bosiu bo le bong) - 1 tbsp. k.
• Borges Natura almond seno (lebese le monate ka ho fetisisa la almonde le nang le motsoako o motle, ha ho na tsoekere, ha ho na lintho tse bolokang, ha ho na gluten) - 1 tbsp.

Lialmonde ke mohloli oa botle ba basali, ntlo ea polokelo ea li-antioxidants, vithamine E le liminerale). Ha re le tseleng, Borges Natura le eena o na le seno se entsoeng ka walnuts, se tla ba monate le sona (haholo hobane linate ke mohloli oa omega-3).

Litokisetso:

Tsohle ka blender, metsotso e 5 'me u qetile!) Thabela!

Mannik e senang Gluten ho tloha @bez_moloka

Lisebelisoa (ntho e 'ngoe le e' ngoe e lokela ho ba mocheso oa kamore!):

• Seno sa Borges Natura sa almonde (o ka nka lebese lefe kapa lefe la meroho) - 360 ml.
• Motsoako oa Mahala oa Gluten - 200g
• Tsoekere ea coconut (o ka senya artichoke ea Jerusalema, agave kapa eng kapa eng eo o e ratang) - 80 gr.
• Raese semolina - 260 gr.
• Lehe (kapa banana ba 1, mashed) - 1 pc.
• Soda - 1 tsp
• Asene (u se ke ua tima!) - 1 tsp
• Oli ea coconut (o ka e nkela sebaka ka oli e 'ngoe e phetseng hantle, ka mohlala, oli ea peo ea morara) - 80 gr.

Litokisetso:

1. Preheat ontong ho fihlela ho 180 ° C.
2. Kenya metsoako eohle e ommeng ka sekotlolo (sefa sefa le phofo ea ho baka) ebe u kopanya hantle ka whisk.
3. Re futhumatsa oli ea coconut.
4. Kenya lebese la linate, lehe, oli ea coconut e qhibilihisitsoeng (eseng e chesang!) Ho metsoako e omileng. Kopanya hantle ho fihlela boreleli.
5. Kenya 1 tsp hlama e phethiloeng. asene ea apole cider ebe u kopanya hantle hape.
6. Haeba u lakatsa, eketsa chokolete, litholoana tse omisitsoeng, lekhapetla la lamunu, linate, jj. Kopanya hantle.
7. Re pheha hang-hang ka metsotso e ka bang 40. Re sheba ho itokisa ka skewer ea lepolanka libakeng tse ngata.

Litapole tsa Tofu ka Sauce ea Meroho ke @ahims_a

Lijo:

• Litapole
• Cheese ea Tofu
• Seno sa almonde sa Borges Natura (o ka nka lebese la meroho)
• Turmeric
• Pepere e ntšo
• letsoai
• Oiee e omisitsoeng

Litokisetso:

1. Pheha litapole. Ka nako ena, habobebe Fry the tofu.
2. Khaola litapole ka li-cubes tse kholo, tšela lebese la linate hammoho le tofu. Ho ka sebelisoa lino tse ling tsa litlama, empa linate Borges Natura e fa sejana sena tatso e monate ea linate.
3. Kenya turmeric, pepere e ntšo, letsoai le eiee e omisitsoeng.
4. Khothatsa ka linako tse ling 'me u eme ho fihlela lebese le fetohile mouoane.

U qetile, e-ba le takatso ea lijo e ntle!

@ Slim_n_healthy's Phepo e Ntle ea lijo tsa hoseng tsa lijo tsa hoseng

• Pele, eketsa tatso: leka ho belisa motoho ka lebese la linate tsa Borges Natura;
• Taba ea bobeli, eketsa mebala - monokotšoai o khanyang, litholoana esita le meroho. Ke na le li-blueberries, u ka ba le li-cherries, mokopu o besitsoeng, lifeiga, fragole;
• Ea boraro, khabisa ka makhasi a koena, li-flakes tsa coconut.

Ka mor'a moo, khaola li-walnuts! O ka eketsa mefuta e meng ea linate, hape ke sila limela tsa folaxe, ho seng joalo li ke ke tsa ananeloa. Li eketsa tatso e khahlisang porong 'me li na le omega-3s.

Mme qetellong, bakeng sa karolo ea protheine o ka eketsa chisi ea kottage. Empa leha e se na eona, e tla be e le monate ebile e khotsofatsa.