Emma Miller
Ho tloha ho smoothies ho ea ho gazpacho ho ice cream, likomkomere ke naleli. Likomkomere tse monate le tse pholileng ke tlatsetso e ntle ho salate. Empa tholoana ena e nang le mefuta e mengata (e, ke litholoana) e fana ka ho hongata ho feta ho khabisa serapa sa hau.
Bakeng sa e 'ngoe, likomkomere li na le limatlafatsi tse ngata, tse akarelletsang vithamine C, potasiamo, fiber le li-antioxidants. Ha e le hantle, kopi e le ’ngoe feela e fana ka hoo e ka bang karolo ea 25 lekholong ea boleng ba letsatsi le letsatsi ba vithamine K, e tšehetsang bophelo bo botle ba masapo le pelo.
Ho ea ka Fox, likomkomere ke karolo ea 95 lekholong ea metsi 'me li boetse li tsebahala ka mongobo oa tsona. Ke ka lebaka leo li khathollang hakana matsatsing a lehlabula a chesang. Ho feta moo, o ka ikamahanya le ho fetola likomkomere ho tsoa hoo e batlang e le risepe efe kapa efe. Ho tloha ho li-smoothies ho ea ho gazpacho ho ea ho ice cream, likomkomere ke naleli ea lipepe tsena tse tšeletseng tsa pōpo (ha ho salate).
Avocado e monate le likomkomere smoothie
Smoothie ena e tala e mongobo, e kenyelletsang lesea la spinach, likomkomere, liapole, avocado le pelepele ea serrano, e tletse mefuta e fapaneng ea lijo tse ncha, tse nang le limatlafatsi ntle le ho ba le lik'halori tse ngata haholo (tse 174 feela ka ho sebelisoa).
Lethathamo le lelelele la lisebelisoa tse phetseng hantle le pota-potiloe ke tee e tala e sa tsoekere, e nang le tatso e monate ea litlama 'me e thusa ho theola boima ba' mele.
Phuputso e entsoeng ka December 2013 ho Journal of Research in Medical Sciences e fihletse qeto ea hore ho noa linoelo tse 'nè tsa tee e tala letsatsi le leng le le leng ho ile ha fella ka ho fokotseha ho hoholo ha boima ba' mele, boima ba 'mele, sekhahla sa thekeng le khatello ea mali ea systolic. Bakeng sa smoothie e nonneng, ngaka e khothalletsa ho eketsa mohloli oa protheine, o kang phofo ea protheine, yogurt e sa tsoetsoeng, kapa lierekisi.
Likomkomere le lime lollipop
Haeba u leka ho noa H2O e ngata, fokotsa ho ja tsoekere, kapa u tsepamise maikutlo feela ho ja bophelo bo botle, setsebi sa phepo e nepahetseng se khothaletsa haholo ho leka li-ice lollies tsena tse khathollang, tse nang le phepo tse thehiloeng ho likomkomere.
O re: "Ka ho sebelisa meroho e mecha le litlama, le stevia e le monate, ha li na metsi feela empa hape ha li na tsoekere e eketsehileng, e leng se etsang hore e be sebaka se nang le phepo bakeng sa li-lollipops tsa tsoekere letsatsing le chesang la lehlabula," o re. Ho sa le joalo, ka lebaka la menthol, makhasi a koena a siea maikutlo a pholileng molomong mme a thusa ho boloka moea oa hau o le mocha.
Avocado le likomkomere gazpacho
Ho ea ka Fox, likomkomere tsena tse pholileng, tse thehiloeng limela, le avocado gazpacho, tse nang le linoko tse futhumetseng joaloka kumine ea fatše le pepere ea cayenne, ke recipe e ntle ea lik'halori tse tlaase. 'Me kaha sopho ena ea meroho e batang, e khathollang ha e hloke ho phehoa ka stovetop, e loketse masiu a lehlabula a chesang.
Ho etsa sejana se leka-lekaneng, ho kgothaletswa ho eketsa li-chickpeas tse omisitsoeng le tse hlatsoitsoeng. O re: "Sena se tla eketsa litaba tsa protheine ntle le ho fetola tatso le sebopeho haholo.
Kopi e monate ea spinach
E na le phepo e nepahetseng le e leka-lekaneng, seno sena se monate se ka sebelisoa e le sejo se monate kapa sejo se monate sa thapama. "Sepinachi sena le Cucumber Dip ke mohlala o motle oa kamoo u ka eketsang lijo tsa meroho habonolo ntle le ho tlohela lijo tseo u li ratang," ho bolela Fox.
'Me ho fapana le li-dips tsa meroho tse rekiloeng lebenkeleng, phetolelo ena e phetseng hantle, e entsoeng ka mahahapa e na le lisebelisoa tse' nè feela tse bonolo, tsa lijo tse feletseng-li-chestnuts tsa metsi, yogurt ea Greece, likomkomere le spinach e leqhoa-e le hore u ka e shapa ka metsotso e mehlano. Sebeletsa sejana sena se monate se monate ka li-crackers tsa koro kapa lithupa tsa celery.
Seketsoana se nang le tuna le likomkomere
"E na le teka-tekano e kholo pakeng tsa mafura a phetseng hantle le liprotheine (ligrama tse 21 ka ho sebeletsa), sekepe sena sa tuna le likomkomere se phethahetse bakeng sa sejo se monate sa pelo, se khotsofatsang le se phetseng hantle, se nang le metsi, ka mor'a ho ikoetlisa," ho bolela Fox. Ho ea ka Mekhatlo ea Sechaba ea Bophelo, tuna e monate, e nang le omega-3 fatty acids e ngata, e boetse e tšehetsa mosebetsi oa boko le bophelo bo botle ba pelo.
"Ho sebelisa likomkomere e le motheo ho e-na le li-crackers kapa bohobe" ha ho ekelle feela matla a mongobo a seneke sena se monate empa hape ho fokotsa palo ea lik'habohaedreite (ligrama tse 2 feela ka ho arola!) le lik'halori, "ho etsa khetho e ntle ho ba batlang ho theola boima ba ’mele,” ho bolela Fox.
Smoothie ka blueberries, likomkomere le tee e tala
Ho ea ka Fox, hydrating cucumber-based smoothie ke mokhoa o mong o nang le phepo e nepahetseng bakeng sa mang kapa mang ea ratang sorbet kapa leqhoa le monate. Li-blueberries tse nyenyane empa tse matla, tse matlafatsang boko li na le lintho tse thibelang ho ruruha tse thusang ho thibela ho fokotseha ha kelello ho amanang le lilemo, ho latela tlhahlobo e hatisitsoeng ka January 2012 ho Journal of Agricultural and Food Chemistry.
Kaha smoothie ena e na le lik'habohaedreite tse ngata, o ka fetola metsoako ka ho eketsa mafura kapa liprotheine tse phetseng hantle. Fox e fana ka tlhahiso ea ho eketsa chia, folaxe, kapa peō ea hemp, hammoho le phofo ea protheine kapa yoghurt ea Segerike e sa tsoekere (kapa yogurt e seng lebese e nang le protheine) ho eketsa boikutlo ba ho tlala le ho khora.
