Hangata li- blueberries li nkoa e le "lijo tse monate" - 'me ka mabaka a utloahalang. Li-blueberries li na le limatlafatsi tse ngata, tse kang li-antioxidants, li-phytosterol , li- vithamine le fiber-tsohle tse ka khothalletsang pelo e phetseng hantle. Li boetse li le tlaase mafura a tletseng - li etsa hore e be lijo tse phethehileng ha u sheba likhahla tsa k'holeseterole le triglyceride . Litlhahiso tsena tse phetseng hantle li tla u bontša litsela tse ngata tseo u ka kenyang litholoana tsena tse phetseng hantle ka lijo tsa hau tse tlaase tsa k'holeseterole:
Sebelisa Blueberries ka Salad
Na u hloka ho fa salate ea hau tatso e nyenyane? Haeba ho joalo, ho eketsa tse seng kae tsa li-blueberries li ka etsa mano. Li-blueberries li ka kopanngoa le meroho e mengata le litholoana ho fa salate ea hau tatso e monate. Ha e le hantle, u ka 'na ua khona ho sebelisa salate ho apara ka ho feletseng ka lebaka la tatso eo blueberries e ka eketsang. Etsa bonnete ba hore u eketsa lisebelisoa tse phetseng hantle ho salate ea hao ea li-blueberry, 'me u fokotsa litlatse tsa hau tsa liaparo tse thehiloeng ka li-cream, li-fat-fatse lijoe kapa lijo tse halikiloeng - tsohle tse ka eketsang mafura le lik'halori ho salate ea hau.
Etsa Blueberry Smoothie
Smoothies - tse nang le litholoana, li-veggies le motheo o kang leqhoa, lebese la almonde, kapa mafura a tlaase a mafura-le tsona lijo tse phethahetseng ha u batla ntho e potlakileng le e phetseng hantle. Li-blueberries li ka fetoha motsoako o moholo oa li-smoothies tsa hao 'me li ka kopanngoa le mefuta e sa tšoaneng ea litholoana le li-veggies ho etsa seno se khotsofatsang.
Ha o eketsa lisebelisoa, etsa bonnete ba hore u qoba moleko oa ho matlafatsa smoothie ea hao ka lisebelisoa tse boima, ice cream kapa lebese le tletseng mafura, kaha sena se ka eketsa mafura a hao a mangata.
Lijo tse ling tse rekisoang li phahame ka tsoekere e hloekisitsoeng. Ka ho iketsetsa lijo tsa hau, o tseba hantle mofuta oa lijoana tseo u li eketsang-hape u na le monyetla oa ho lahlela lisebelisoa tse nang le k'holeseterole, tse kang oatmeal , koro e feletseng le litholoana.
Li-blueberries li ka boela tsa ekeletsoa ho u fa bohobe bo monate boo ba bangata ba tla bo thabela. Etsa bonnete ba hore u qoba ho sebelisa bohobe bo bongata haholo kapa lilase ka bohobe ba hao, kaha sena se ka eketsa lik'hilojule tse ngata le mafura a tletseng.
Li-blueberries li na le mefuta e mengata haholo 'me li ka behoa lijong, libate le li-frozen tse sa tšoaneng-tseo u ka li jang haeba u latela lijo tsa ho theola k'holeseterole hafeela u sebelisa lisebelisoa tse phetseng hantle. Haeba u reka li-dessert tsena, etsa bonnete ba hore u bala litlhaku tsa lijo ka har'a liphutheloana, kaha tse ling tsa li-dessert tsena tse nang le li-blueberry li ka 'na tsa e-ba ngata li-trans, li-sugars tse hloekisitsoeng kapa mafura a mangata.
Ntle le moo, o ka etsa li-dessert tsena lapeng ka lisebelisoa tse phelisang hantle tse ke keng tsa eketsa litekanyetso tsa lipid.
Qala Letsatsi la Hao ka Bophelo bo Botle, Li-Blueberry-Tse Feputsoang ka Boroa
Ho ja lijo tsa hoseng ke karolo ea bohlokoa ea letsatsi la hau - ke hobane'ng ha u sa e qale ka metsoako e phetseng hantle? Li-blueberries li kenyelletsoa lijong tsa hau tse tloaelehileng tsa lijo tsa hoseng, esita le ka bobona haeba u se na nako ea ho pheha.
- Ha u lokisetsa lijo tsa hoseng, u lokela ho sebelisa ho ata le bophelo bo botle. U ka sebelisa ho ata ha limela tsa phytosterol, li-monokotsoai tse silafalitsoeng ka potlako kapa cheese ea fatše e tlaase. Leha ho le joalo, ho sebelisa li-syrups, lihlahisoa tse feletseng tsa mafura, le botoro li ka eketsa lik'hilojule ho lijo tsa hoseng tse sa amoheleng lijo tsa k'holeseterole.