Bofutsana

Lijo tse phetseng hantle bakeng sa bofofu

Kalafo ea bofofu e ipapisitse le sesosa sa ketsahalo eo. Mohlala, ka lera la mahlo, ho hlokahala tšebetso ea ho buoa, ka mokhoa o sa tloaelehang oa ponahalo ea pono - ho khethoa ha likhalase, le ho ruruha kapa tšoaetso - kalafo ea lithethefatsi. Leha ho le joalo, bofofu bo ka hlaha hape ka lebaka la khaello ea phepo e nepahetseng kapa khaello ea phepo e nepahetseng. Tabeng ena, o hloka ho ntlafatsa lijo tsa hau 'me u qale ho khomarela lijo tse khethehileng.

• Ha e le teng bofofu bosiu Ho bohlokoa haholo ho ja lijo tse lekaneng ka vithamine A, hobane khaello ea eona e ka tsosa ponahalo ea lefu lena. Vithamine A e na le sebete, botoro, yolk ea mahe, tranelate, chisi le mafura a harelaneng. Ho tsoa meroho, litholoana le litlama, ho bohlokoa ho sebelisa lihoete, liapolekose, spinach, parsley, mokopu, menokotšoai, li-currants tse ntšo, li-blueberries, liperekisi, tamati, lierekisi tse tala.
• Bakeng sa ho fuoa vithamine A e felletseng, ho hlokahala vithamine E, e fumanehang sepincheng, broccoli, linate, lipeo, likomkomere, radishes, litapole, oatmeal, sebete, lebese, mahe a linotši, letheka.
• Hape, bakeng sa ho kenya livithamini A le E ka katleho le ho kena ha tsona ka potlako liseleng tsa 'mele, ho hlokahala zinki, e fumanoang konyana, nama ea khomo, li-oyster, matokomane, sesame, sebete sa veal le limela (lierekisi, linaoa).
• Selenium, e fumanoang sebeteng sa liphoofolo, linaoa, linate, mahe a kana, harese, raese le koro, e na le thepa e tšoanang.
• RџS′Rё bofofu bosiu hoa hlokahala ho ja lijo tse nang le vithamine B2 e ngata, kaha ho hlokahala bakeng sa ts'ebetso e tloaelehileng ea retina. Tsena e ka ba k'habeche, lierekisi tse ncha, linaoa tse tala, lialmonde, tamati, koro e melang, turnips, tomoso ea brewer, liliki, litapole, sebete, nama ea khomo, lihlahisoa tsa lebese, haholo-holo chisi le chisi ea cottage.
• Vithamine PP le eona e nka karolo e mafolofolo ho netefatsa pono e tloaelehileng. Mehloli ea vithamine ena ke nama ea kolobe, sebete sa nama ea khomo, khoho, haholo-holo e tšoeu, tlhapi, lebese, mahe, broccoli, litapole, lihoete, matsatsi, lijo-thollo, linaoa, matokomane.
• Ka lefu la ts'oaetso la lefu la tsoekere, ho hlokahala hore u je lijo tse lekaneng tse nang le lik'habohaedreite tse bonolo, joalo ka buckwheat, raese e sootho, linaoa (linaoa, lensisi, lierekisi). Hape ho molemo ho ja meroho, k'habeche le meroho e meng, kaha li na le fiber, e fanang ka maikutlo a botlalo a nako e telele.
• Hape, ha bofofu bo hlaha ka lebaka la lefu la tsoekere, ho hlokahala hore o lule o ja liapole tse nang le makhapetla, kaha li tsitsisa tsoekere ea mali.
• Ho feta moo, ha bofofu bo hlaha, lingaka li khothaletsa ho ja lijo tse nang le vithamine C, e tsebahalang ka ho nchafatsa le ho sireletsa. Tsena ke lirope tsa rosa, li-currants tse ntšo, sea buckthorn, pelepele ea tšepe, k'habeche, fragole, litholoana tsa lilamunu, spinach.
• Vithamine D e boetse e na le phello e ntle ho bophelo bo botle ba retina, e thibelang timetso ea eona. Mehloli ea vithamine ena ke yolk e tala ea mahe, sebete sa tlhapi, lihlahisoa tsa lebese (haholo-holo cottage chisi le botoro), lijo tsa leoatleng.
• Ntle le moo, o hloka ho ja boholo ba litholoana le meroho e matlafatsang 'mele ka livithamini le liminerale tsohle tse hlokahalang.
• Ho boloka botsitso ba letsoai, o hloka ho noa lilithara tse 2 tsa mokelikeli ka letsatsi. Ho molemo ho khetha mefuta ea litholoana le meroho, li-compote, tee e fokolang, metsi a diminerale ntle le khase.

Mekhoa ea batho ea ho phekola bofofu

1. Ho bohlokoa ho batho ba nang le bofofu ba bosiu ho noa 1/1 tbsp bosiu. moro oa moro. Ho e lokisa, o hloka ho nka litara e le 3 tsa metsi kapa lebese, o eketsa 1 tbsp. k. lihoete tse grated. Pheha moro ho fihlela o le bonolo, ebe o sefa.
2. 2 Hape, ka bofofu, bafolisi ba setso ba khothaletsa ho noa infusion e matla ea makhasi a batsho, le hangata kamoo ho ka khonehang. Ts'oaetso e ts'oanang e lokela ho tšeloa hloohong makhetlo a mararo ka letsatsi. Ho feta moo, mokhoa ona oa kalafo o nkuoa o sebetsa hantle haholo.
3. 3 Ha ho na le bofofu, ho kgothaletswa ho nwa oli ea tlhapi hararo ka letsatsi le ho ja sebete se phehiloeng, se halikiloeng kapa se tala.
4. 4 Ntle le moo, ka bofofu u ka pheha konyana e ngata ea sebete kapa ea nama ea khomo 'me, kamora ho tlosa pane le sebete sena mollong, u kobe. Tabeng ena, hlooho e tlameha ho koaheloa ka lesela le teteaneng e le hore mouoane o tsoang pan o kene feela mahlong le sefahlehong sa mokuli, mme o se ke oa hasana hohle. Phello ea kalafo e joalo e bonoa kamora ho futhumala ha pele. E ka matlafatsoa ka ho ja sebete se phehiloeng matsatsi a 14.
5. 5 Ho ja sopho ea nettle e nyane ka khoeli e le 'ngoe ho ntlafatsa haholo pono ea bofofu bosiu. Ho ntlafatsa phello nakong ena, o hloka ho roala likhalase tse lefifi ntle le ho li tlosa.
6. Ka lebaka la khaello ea vithamine A, o ka sebelisa 6 tbsp hararo ka letsatsi kamora ho ja. infusion ea makhasi a lingonberry, beri, primrose, tse tala morung, viburnum, balm ea lemone le li-rhizomes tsa noha knotweed, tse nkiloeng ka likarolo tse lekanang. 0.5 g ea pokello ena e riteloa ka 12 ml ea metsi a belang ebe e fuoa metsotso e 700.
7. Bakeng sa morero o ts'oanang, o ka sebelisa infusion ea makhasi a birch, li-cloudberry, St. John's wort, peppermint, folaxe, blueberries le lirope tsa rose, tse nkiloeng ka likarolo tse lekanang. Ho e lokisa, 7 g ea pokello e tšeloa ka 6 ml ea metsi a belang ebe ee tlohela hore e qete lihora tse 400. Ho tšeloa hona ho tlameha ho tahoa nakong ea lihora tse 3 kamora ho ja, ho e arola ka litekanyo tsa 3-4.
8. 8 Ha motho a foufetse ka lebaka la ho pepeseha ho bohloko, lero la lekhala le ka kenella ka mahlong makhetlo a mararo ka letsatsi. Phello ea mokhoa ona oa kalafo e etsahala pele ho matsatsi a 5.
9. 9 Ha ho ka ba le bofofu ba lehloa, ho tla lekana ho fetisetsa phofu phapusing e lefifi le ho itlama ka tlamo e teteaneng mahlong a hae.
10. 10 Ha bofofu ba bosiu bo hlaha, bafolisi ba setso le bona ba khothaletsa ho tlotsa likopi ka motsoako oa mahe a linotši le ammonia.

Lijo tse kotsi le tse kotsi bakeng sa bofofu

• Ka ts'oaetso ea lefu la tsoekere, ho bohlokoa haholo hore o se ke oa ja lijong tsa hau tse eketsang tsoekere maling - thepa e besitsoeng, chokolete, jeme le lipompong.
• Hape hoa hlokahala ho fokotsa tšebeliso ea lijo tse letsoai le tse nokiloeng ka linoko tse ngata, kaha li etsa hore u ikutloe u lapile.
• Ha ho eletswe ho ja haholo mafura le ho tsuba lijo, haholoholo ka bofofu bo bakoang ke lefu la tsoekere, ha li ntse li tsosa ponahalo ea liponto tse eketsehileng. Ntle le moo, mafura a khona ho kenya vithamine A 'meleng, khaello ea ona e lebisang ho lefu lena.
• Nakong ena, ho bohlokoa ho qhelela ka thoko tšebeliso ea lino tse tahang, tse chefo 'meleng ka chefo le ho fokotsa tšireletso ea eona.
• Se ke oa noa lino tse nang le k'hafeine hofeta, ho latela liphuputso tsa morao-rao, e sitisa ho monya limatlafatsi tse 'maloa' meleng, haholo-holo khalsiamo.

Phepo ea mafu a mang: