John Myers
Tse ka Hare
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Quark le oli ea linseed - motsoako o phethahetseng
Ka lebaka la metsoako ea bona, oli ea quark le ea linseed ke lijo tse khothalletsoang lijong tse phetseng hantle, tse leka-lekaneng.
- Sephiri sa motsoako o khethehileng se itšetlehile ka metsoako e teng tabeng ka 'ngoe. Quark e na le maemo a phahameng a li-amino acid tse nang le sebabole. Oli ea linseed e na le li-acid tse ngata tsa bohlokoa tsa mafura, tse nang le karolo e phahameng haholo ea omega-3 fatty acids.
- Omega-3 fatty acids e bohlokoa bakeng sa 'mele' me e lokela ho jeoa letsatsi le letsatsi. Quark, ka lehlakoreng le leng, e na le lik'hilojule tse fokolang le mafura empa e fana ka liprotheine tse ngata, tse bohlokoa hape bakeng sa 'mele.
- Ha ho kopantsoe oli ea quark le linseed, liphello li matlafala le ho feta. Combo e u boloka u tletse nako e telele. Ho feta moo, mafura a bohlokoa a mafura a oli ea linseed a kenngoa hantle 'me a sebetsa' meleng ka lebaka la quark.
Recipe e nang le quark le oli ea linseed
Re u hlahisa ka risepe e loketseng haholo lijo tsa hoseng mme e na le motsoako oa oli ea quark le linseed.
- Ho etsa sena, kopanya ligrama tse 200 tsa quark le khaba ea oli ea linseed. Hlohlelletsa ka bobeli hantle e le hore motsoako o be homogeneous kamoo ho ka khonehang.
- Joale o ka kopanya motsoako oa mantlha ka lipeo tse fapaneng, joalo ka chia kapa linseed. Peo ea mokopu kapa linate le tsona li tsamaea hantle le eona. Mona o ka tlohella boqapi ba hau hore bo tsamaee ntle le ho etsa qeto ho latela likhetho tsa hau.
- Hape ke mohopolo o motle ho khabisa quark ka litholoana tse ncha. Li-monokotsoai tse ncha, mohlala, empa le morara, libanana, liapole kapa mango likotoana li loketse mona.
