Litlolo tse 12 tse ntle ka ho fetisisa tseo u ka li etsang ka peo ea chia

Na u se u itokisitse bakeng sa papali ea "bophelo bo botle"? Na u batla litlolo tsa mantlha tse tla fa 'mele oa hau bophelo bo botle boo o bo hlokang? Na u tseba mokhoa ona o mocha o bitsoang chia?

Joalo ka motho e mong le e mong, ke batlile marang-rang ho fumana mekhoa ea ho ntlafatsa bophelo ba ka le lijo tsa ka mme ka kopana le sebata se senyane se bohelehele se bitsoang. peo ea chia.

Ke ne ke belaela qalong empa ka leka mme ka fumana melemo e makatsang ea lipeo tsena tse nyane.

Ke u khethetse Li-recipe tse 12 e tla tsosa tatso ea hau ha e ntse e u ruta ho fumana lijo tse phetseng hantle.

Empa pele, peo ea chia ke eng?

Ho thoe'ng ka ho tseba peo e nyane ea chia ka kotloloho ho tsoa Mexico le Peru? Semela sena se tsoang lelapeng la masene, se bitsoang "Kia", se ne se se se tumme haholo lilemong tse likete tse fetileng ke Maaztec le Mayans.

Ba ne ba e ja letsatsi le letsatsi ba nahana hore e ba fa matla a ’mele le a kelello.

Lijo tse holimo, chia e ruile omega 3, protheine, fiber, lipids, li-antioxidants ebile ha e na gluten. Peo ena e nyenyane e ntšo, e shebahalang joaloka poppy, e na le matla a hlollang a ho phekola. (1)

Molemo o ka sehloohong oa chia ke phello ea eona e thibelang takatso ea lijo. Kahoo che, ha se peo ea mohlolo e tla etsa hore u fokotse boima ba 'mele, empa phello ea eona e khotsofatsang e tla u thusa haholo ho fokotsa litakatso tsa hau tse nyane.

Chia e buelloa ka ho khetheha bakeng sa baatlelete hobane ke mohloli oa matla o laolang tsoekere le ho khothalletsa metsi bakeng sa ho hlaphoheloa ha mesifa.

Litlolo tse ntle ka ho fetisisa tse nang le peo ea chia

Molemo oa chia ke hore e ka tlatsana le hoo e ka bang sejana sefe kapa sefe. Ho etsa bonnete ba lijo tsa letsatsi le letsatsi (ha ho feta 2 tbsp), haeba ha u na nako ea ho e kenyelletsa ho risepe, feela u e kenye ka yogurt, sopho kapa salate.

Bakeng sa lijo tsa hoseng tsa 'mampoli, ke etsa "papali ea bosiu" le chia. Bosiung ba pele ho moo, ke lokisetsa hoo e ka bang 40g ea oatmeal le teaspoon ea chia ka senoelong, ke koahela ka lebese 'me ke tlohele sehatsetsing.

Hoseng ho hlahlamang, ke ile ka fumana motoho o monyenyane oo ke o sukiring ka mahe a linotši le voila.

Empa ha ke sa tla hlola ke etsa hore o nyahame hape ke fana ka maikutlo a hore u fumane hammoho hore na re ka lokisa lipeo life ka lipeo tsena tse nyane.

Li-recipe tse monate

Li-puddings tsa chia

kapa lebese la meroho leo u le khethileng kapa sirapo ea maple, sirapo ea agave

• Kopanya 2 tbsp ea peo ea chia le 200 ml ea lebese la kokonate (kapa lebese la meroho leo u le ratang) le 1 tsp ea mahe a linotši (kapa sirapo ea maple, sirapo ea agave).

• Hlophisa li-verrine tse peli, e ke e eme ka sehatsetsing ka lihora tse 'maloa

• Kenya litholoana tseo u li khethileng ka holimo. Thabo e hloekileng!

Li-muffin tsa chokolete le peo ea chia

• Hlakola libanana tse 2 tse butsoitseng ka sekotlolong

• Kenya mahe a 2 'me u kopanye hantle

• Eketsa 220 g ea phofo, 40 g ea tsoekere, 2 tbsp ea chia, 1/2 sachet ea phofo e bakang, 1 tsp ea 100% phofo ea cocoa le ho kopanya.

• Tšela ka har'a litene tsa muffin 180 ° C Th.6 bakeng sa metsotso e ka bang 25.

Libolo tsa matla

• Kopanya 250 g ea matsatsi le 2 tbsp ea oli ea kokonate ho fihlela u fumana pente.

• Ebe u eketsa 2 tbsp ea peo ea chia, 80 g ea oatmeal le ho itšetlehile ka tatso ea hau ea lialmonde, li-cashews, sonobolomo kapa lipeo tsa squash, joalo-joalo, ha feela peō eohle e ba pota-potile. 180 g.

• Kopanya tsohle ho fumana hlama e ntle eo u tla e sebeletsa ho etsa libolo.

• Joalo ka ha u lakatsa, tšela libolo tsena ka peo ea sesame, kokonate e halikiloeng kapa phofo ea cocoa ea 100%.

• Li behe ka sehatsetsing ka lihora tse 'maloa ebe u li boloka ka lebokoseng le sa keneleng moea ka nako e ka etsang libeke tse 3. Ja scoop hoseng kapa pele ho papali, li loketse ho matlafatsa matla a hau empa hape li monate haholo kahoo u se ke ua ba meharo haholo. (2)

Li-pancake tse phetseng hantle tse nang le peo ea chia

Bakeng sa batho ba babeli:

• Sebakeng sa blender beha 1 tbsp ea oat bran kapa joalo ka 'na, kopanya oatmeal ho fumana phofo, mahe a 2, libanana tse 2 tse butsoitseng haholo, likhaba tse 2 tsa peo ea chia le phofo e le 1 ea ho baka.

• Kopanya ntho e 'ngoe le e' ngoe ho fihlela ho fumanoa peista ea homogeneous.

• Chesa pan ea hau, eketsa oli ea kokonate 'me u tšollele ho lokisetsa

• Tšela li-pancake ka sirapo ea 'mapole kapa mahe a linotši, eketsa litholoana' me ke lijo tsa hoseng tse monate le tse se nang molato.

Peanut butter le likuku tsa peo ea chia

• Ka sekotlolo sa salate, kopanya 220 g ea peanut butter, crunchy kapa boreleli kamoo u lakatsang kateng, 1 tbsp ea phofo ea cocoa e sa tsoetsoeng, 1 tbsp ea peo ea chia le lehe.

• Etsa libolo tse nyenyane, u li batalatse hanyenyane 'me u li behe holim'a pampiri ea ho baka e nang le pampiri ea ho baka.

• Hoo e ka bang 10 min ho 180 ° C. Keletso ea ka e nyenyane: tlosa li-cookie tsa hau ka ontong ha li ntse li le bonolo hanyenyane.

  Li-cookie li thatafala ka potlako ha li pholile, kahoo haeba u ema ho fihlela li le thata nakong ea ho baka, ka bomalimabe u tla qetella u e-na le li-pavers tse sa jeng.

Ngoana oaka qhekella

The chia granola

cashew, pecan, joalo-joalo.

• Ka sekotlolo sa salate, kopanya 100g ea oatmeal, 20g ea lialmonde, 20g ea walnuts (cashew, pecan, joalo-joalo), 1 tbsp ea peo ea chia, 1 tbsp ea mahe a linotši le 2 tbsp ea oli ea kokonate.

  Haeba takatso ea chokolete e tla ho tsikinyetsa li-buds tsa hau, hape eketsa lichifi tse seng kae tse lefifi tsa chokolete.

• Abela litokiso holim'a lakane ea ho baka e koahetsoeng ka pampiri ea ho baka, hoo e ka bang metsotso e 15 ho 180 ° C.

• Thibela li-granola tsa khoebo le li-muesli tse tletseng tsoekere le li-additives ho fapana le seo u se bolelloang. Ho iketsetsa lapeng ho molemo haholo, ho joalo?

Li-recipe tse monate

Li-dumplings tsa meroho tse nang le peo ea chia

Bakeng sa li-meatball tse 16

• Khaola li-eggplant tse 3 ka halofo, u tšela nama, u phunye ka oli ea mohloaare le metsotso e 30 ka ontong ka 180 ° C.

• Ho sa le joalo, inela likhaba tse 2 tsa chia ka har'a likhaba tse 3 tsa metsi ka metsotso e 10

• Ka sekotlolo sa salate, kopanya nama ea li-eggplant le 2 tbsp ea tomate puree, 60g ea oatmeal, 45g ea breadcrumbs, konofolo e hatelitsoeng, onion e khaotsoeng hantle, letsoai, pepere ebe u behella ka thōko metsotso e 20 ka sehatsetsing.

• Etsa li-meatball tseo u tla li omella ka bonolo ka tomate sauce e khabisitsoeng ka litlama tsa Provence.

Pene e methalo e nang le peo ea chia

• Pheha 400 g ea penne rigate 'me u li tšollele.

• Ka pan ea sauté, eketsa oli ea mohloaare, pasta le 100 g ea arugula e sothehileng. Kopanya 'me u lumelle ho bososela ka motsotso o le mong.

• Eketsa likhaba tse 2 tsa peo ea chia ka likhabapo tse 3 tsa metsi bakeng sa metsotso e 10.

• Kenya peo ho motsoako oa penne le arugula. Letsoai, pepere le kopanya. Tlosa mocheso 'me u fafatse Parmesan.

salmon steak e halikiloeng ka peo

• Ka sekotlolo, kopanya 1 tbsp ea mosetareta le 2 tbsp ea oli ea mohloaare.

• Hlatsoa li-steak tse 4 tsa salmon ka motsoako ona 'me u li phutholle ka motsoako oa 2 tbsp ea peo ea sesame le 2 tbsp ea peo ea chia, u hatelle hantle hore motsoako o tšoarelle.

• Bake sejana ka ontong ka 220 ° C. Tlhahiso e nyenyane: sebeletsa sejana sena ka tagliatelle, lihoete le zucchini bakeng sa lijo tse phetseng hantle haholo.

Tlhahiso e nyane

Zucchini flan e nang le peo

• Khaola 1 kg ea zucchini ka lilae tse tšesaane haholo u sebelisa mandolin 'me u li phehele metsotso e 10 metsing a letsoai.

• Ka sekotlolo sa salate, kopanya onion, 1 tbsp oli ea mohloaare, parsley, mahe a 3 le 250 g ea mascarpone.

• Ka sejana sa lisekoere, beha zucchini e tšolotsoeng 'me u tšollele motsoako oa lehe.

• Fafatsa ntho e 'ngoe le e' ngoe ka likhaba tse 4 tsa peo ea chia ebe u chesa metsotso e 30 ka 180 ° C.

Li-pancake tsa litapole tse nang le chia

• Ka sekotlolo sa salate, koahela likhaba tse 4 tsa peo ea chia ka kopi ea metsi 'me u e tlohele e ruruhe.

• Ho sa le joalo, pheha litapole tse 2 tse kholo, tlohela hore li pholile, li ebola 'me li li sila.

• Kopanya litapole, peo ea chia, parsley le 30 g ea grated chisi.

• Beha metsotso e 30 ka sehatsetsing.

• Etsa li-pancake 'me u li soothoe ka oli ea mohloaare.

Boulghour kapa chia

• Kenya likhaba tse 2 tsa chia metsing ka metsotso e ka bang 30.

• Pheha bulgur ka metsotso e ka bang 20, e tšolle 'me ue tlohele e pholile.

• Ka sekotlolo, kopanya chia e tšolotsoeng le bulgur e tšolotsoeng, ebe u eketsa koena, parsley, chives, 1 onion le arugula e tletseng letsoho.

• Letsoai le pepere, eketsa lero la lemone le lero la oli ea mohloaare.

• E le ho qala kapa e le ho tsamaisana, ho netefalitsoe katleho le baeti ba hau.

Metsi le peo ea chia bakeng sa seno sa bophelo bo botle

Matla a peo ea chia ha a felle lijong tsa hau kaha mafumahali ana le 'ona a ithabisa ka khalase ea hau ea metsi.

Ha u qala bophelo bo botle, re bua le uena haholo ka "metsi a detox", U tseba lino tse nang le metsi le litholoana tse foreshe kapa litlama? Empa na u kile ua utloa ka risepe ee e nyane ea peo ea chia?

Recipe ea bonase e nyane, molemong oa hau feela.

Arola e ncha

• Ka khalase e kholo ea metsi, beha 1 tbsp ea peo ea chia, kopanya 'me u eme 5 min.

• Ebe u eketsa lero la lemone e le 'ngoe kapa 1/2 lemon le 2 clementines.

• Ebe u eketsa teaspoon e 1 ea sirapo ea agave kapa mahe a linotši ebe u kopanya hape.

• E re u eme metsotso e 10 'me u kenye li-ice cubes ho thabela. (4)

Joalo ka metsi a detox, hoa khoneha ho eketsa litholoana tsohle tseo u li ratang ho uena petsoha e ncha. Ikemisetse ho sebelisa litlolo tse ncha!

Joalokaha u bone, peo ea chia e na le melemo e mengata bakeng sa 'mele oa hau. Hafeela u sa fete likhaba tse 2 ka letsatsi, li ka u lebisa bophelong bo "bophelo bo botle" boo u bo lakatsang.

Litlhahiso tsena kaofela ke kakaretso feela 'me ho ho uena ho lumella monahano oa hau hore o tsamaee. Etsa hore boqapi ba hau bo senyehe 'me bo fetole lijana. Haeba ho na le ntho e le 'ngoe eo u lokelang ho e hopola ke: THABISO!

Likhothaletso tse nyane tsa ho qetela:

Ka lebaka la hore e na le fiber e ngata, ha u qala ho sebelisa chia, u ka ba le bothata ba ka mpeng.letšollo). Se qeaqee ho fokotsa tšebeliso ea hau haeba bothata bo ntse bo tsoela pele.

Hape hopola hore re bua ka peo, ka hona, chia e nyahame haholo bakeng sa batho ba seng ba ntse ba e-na le bothata ba ho kula ho lipeo tse ling kapa linate.