Khelo ea lehlabula: jeme ea blueberry le peo ea chia

Mefuta e mengata ea jeme e ka phehoang, e monate haholo, 'me ka lebaka lena: jams e imetsoe ke tsoekere e sebetsitsoeng. E le hore u fumane phetoho ea melee e tsoang jeme kapa jelly, e lokela ho pheha ka tsoekere ho ea mahala pectin. Ha e le hantle, o ka e reka e le ho fokotsa palo ea tsoekere sehlahong se phethiloeng.

Empa a re ke re bue ka botšepehi: hanyane ka hanyane sena se kena baneng, se molemo. Ke ka lebaka leo litlhapi tsena tsa boroa li hlollang, hobane ha li na motsoako o kotsi ho 'mele.

Melemo ea peo ea chia

Peo ea chia ka metsing e eketsa makhetlo a 9, ka lebaka leo boloi ea gelisi e thehoang ho potoloha. Sena se nolofalletsa li-varnish hore li be le ts'ebetso e nepahetseng ntle le ho tlatsoa ha tsoekere. Ho molemo le ho feta, peo ea chia e na le phepo e nepahetseng 'me e tlatsetsa bophelong ba tsamaiso ea lijo.

Karolong e 'ngoe ea tsona (ligrama tse 28) e na le:

• Fiber - 11 dikgerama;
• Protheine - ligrama tse 4;
• Letlalo - ligrama tse 9;
• Calcium - 18% ea kabelo ea letsatsi le leng le le leng;
• Manganese - 30% ea kabelo ea letsatsi le leng le le leng;
• Magnesium - 30% ea kabelo ea letsatsi le leng le le leng;
• Phosphorus - 27% ea moputso oa letsatsi le letsatsi.

Ho phaella moo, peo ea chia e na le zinki, vithamine B3 (niacin), potasiamo, vithamine B1 (thiamine) le B2.

Joalokaha u ka bona, li tletse li-antioxidants, fiber, liprotheine le omega-3 fatty acids.

Melemo ea blueberries

Empa haeba u se na lijo tse lekaneng, blueberry e boetse e lokeloa ke tlhokomelo.

Kopi e le 'ngoe ea blueberries (148 g) e na le:

• Ligrama tse 4 tsa fiber;
• 24% ea ho ja vithamine C letsatsi ka leng;
• 36% ea ho ja vithamine K letsatsi le leng le le leng;
• 25% ea khalsiamo ea letsatsi le letsatsi.

Bilberry e na le limatlafatsi tse ling.

Bilberry e nkoa e le "morena" oa lihlahisoa tsa antioxidant. Li-antioxidants tse ka hare ho melee ena li ipokelletse libakeng tseo tsa boko tse bohlokoa bakeng sa kelello. Ha liphuputso tsa lilemo tse tšeletseng li bontšitse, li sebelisana le li-neurons, li liehisa botsofali ba bona. Bo-rasaense ba fumane hore li-bleberries li ka lieha ho lemoha botsofali ka lilemo tse 2,5.

Ke eng le hore na u ka e etsa joang?

E le hore u fumane melemo ena kaofela, sebelisa recipe ea rona ea jerekere jeme. U tla hloka:

• 3 likhalase tsa li-blueberries tse ncha;
• Hloekisa sirapo ea maple - 3-4 tablespoons (kapa tse ling tse monate);
• 2 tablespoons peo ea chia;
• Setlolo sa vanilla - ½ teaspoon.

Nka lokisetsa jeme ea blueberry joang?

1. Kopanya li-blueberries tse omisitsoeng tse hloekileng le sirapo ea maple hammoho 'me u li tlise phepong ea lisebelisoa tsa cooker. Li-berries li lokela ho tsoakane khafetsa, 'me mollo o fokotsoe ho tloha o matla ho lieha metsotso e 5. Butle hanyenyane li-monokotsoai ka fereko ho ba fa sebopeho se lakatsang.
2. Kenya dipeo tsa chia ebe u kopanya ho fihlela u fumana motsoako o boreleli. Tlisa jeme ho se tsitsitseng ho batlang. E tla thibela ka metsotso e ka bang 15. Hangata fetoha, ha e khomarela lijana.
3. Ka mor'a hore jeme e atolose, e tlose mocheso 'me u kenyelle karolo ea vanilla e nkiloeng. Haeba o lakatsa, o ka eketsa sirapo ea maple (ho latsoa).
4. Phofu ena e phethahetse bakeng sa ho phomola, lihobe tsa Senyesemane, li-oat flakes le li-bars, pie, sebete, li-cocktails le tse ling tse ngata. Letlotlo le lokela ho bolokoa bonyane beke ka sekotlolo se sa sireletsoeng sehatsetsing sehatsetsing. Hang ka mor'a moo e ka sebediswa.