Litaba
- Motsoako oa phepo ea litapole
- Ntja e ka ja litapole?
- Mokhoa oa ho lokisa litapole bakeng sa lintja
- Na litapole tse tala li tala?
Litapole (Ipomo le litapole) ke lijo tsa setso tse fumaneng botumo bo bongata ka lebaka la setso boikoetliso, e holang Brazil le lefats'eng ka bophara. Ke motso o nang le methapo e tsoang Amerika Boroa le Bohareng o ileng oa tsebisoa kontinenteng ea Europe ke Christopher Columbus, kamora ho etela kontinenteng ea Amerika.
Ha bakoetlisi ba bangata ba khothaletsoa ho fana ka phepo e ntle ea tlhaho ho malinyane a bona, re lula re utloa lipotso mabapi le lijo tsa motho tseo ntjanyana e ka li jang le tse kotsi bophelong ba eona. "ntja e ka ja litapole?”, “çcharro e ka ja watercress? ” kapa "ntja e ka ja onion?”. Tsena ke tse ling tsa lipotso tseo bahlokomeli ba li botsang hangata ha ba nka qeto ea ho fetela ka nqane ho khiba le ho kenyelletsa lijo tse ncha lijong tsa metsoalle ea bona ea hlooho ea khomo.
Sehloohong sena sa PeritoAnimal, re tla bua ka melemo le mehato ea ho fa lintja litapole. Sheba!
Motsoako oa phepo ea litapole
Ho utloisisa hore na ntja ea hau e ka ja litapole, ho bohlokoa ho tseba limatlafatsi tsa lijo tsena. Ntle le ho hlakisa melemo ea ho e kenyelletsa lijong tsa ntja ea hau, hape ho tla u thusa ho tseba haholoanyane ka phepo ea hau.
Ho ea ka Lefapha la Temo la United States (USDA), ligrama tse 100 tsa litapole tse tala li na le phepo e latelang:
- Kakaretso ea Matla / Li-calories: 86kcal;
- Liprotheine: 1.6g;
- Kakaretso ea mafura: 0.1g;
- Likhabohaedreite: 20g;
- Likhoele: 1.8g;
- Tsoekere: 1.70g;
- Metsi: 103g;
- K'halsiamo: 30.0mg;
- Tšepe: 0.6mg;
- Magnesium: 25mg;
- Phosphorus: 47mg;
- Potasiamo: 337mg;
- Sodium: 55mg;
- Zinc: 0.3 mg;
- Vithamine A: 709µg;
- -carotene: 8509Μg;
- Vithamine B1 (Thiamin): 0.1 mg;
- Vithamine B2 (Riboflavin): 0.1 mg;
- Vithamine B3 (Niacin): 0.61 mg;
- Vithamine B5 (Pantothenic Acid): 0.8 mg;
- Vithamine B6: 0.2 mg;
- Vithamine B9 (Folic Acid): 11 g;
- Vithamine C: 2.4 mg;
- Vithamine K: 2.4mcg.
Joalokaha u bona, litapole ke khalori e tlase, mafura a tlase, khabohaetreite e phahameng le lijo tse nang le fiber e ngata tse fanang ka protheine e thehiloeng ho limela. Sena se lumella tšebeliso e fokolang ea litapole ho hlahisa khora, rata leruo la mesifa, E thusa ho ntlafatsa tšilo ea lijo 'me, ka nako e ts'oanang, ke mohloli o moholo oa matla bakeng sa metabolism.
Patata e boetse e fana ka maemo a bohlokoa a liminerale tse kang calcium, magnesium, phosphorus le potasiamo. Le ha e ke ke ea nkuoa e le meroho ea 'vithamine e kholo', e fana ka litaba tse ntle tsa vithamine C, vithamine A le vithamine B. Hammoho, limatlafatsi tsena li bohlokoa bakeng sa ho matlafatsa sesole sa 'mele, ho thibela maloetse a mangata, le ke metsoalle e meholo ea bophelo bo botle le botle ba letlalo le moriri.
Ho bohlokoa hape ho tseba hore ka ho ba le li-antioxidants tsa tlhaho, joalo ka vithamine C, litapole li thusa ho loants'a ts'ebeliso ea li-radical mahala le botsofali ba cellular, ho thibela matšoao a botsofali lintja, ao har'a ona re fumanang ho senyeha ho tsoelang pele hoa bokhoni ba kutlo le kutlo. .
Ntja e ka ja litapole?
Haeba u ntse u ipotsa hore na ntja ea hau e ka ja litapole, karabo ke e! Litapole ha li karolo ea meroho eo ntja e ke keng ea e ja, ebile e fana ka melemo e 'maloa ea bophelo bo botle ba ntja. Leha ho le joalo, hoa hlokahala ho nka mehato e hlokahalang ho netefatsa hore ts'ebeliso ea tuber ena e na le molemo.
Pele, o hloka ho nahana ka seo Litapole ha li khone ho ba motheo kapa karolo ea mantlha ea lijo tsa phoofolo ea lapeng, joalo ka lintja li hloka ho ja liprotheine tse ngata letsatsi le letsatsi. Le ha lintja li se li ja lijo tse ngata ebile li khona ho sila lijo tse ngata tseo liphiri li seng tsona, nama e lula e le mohloli o nepahetseng oa liprotheine ho fihlela litlhoko tsa 'mele oa hau tsa phepo. Ka hona, ha ua lokela ho theha phepo ea ntja ea hau feela liprotheine tse thehiloeng limela le lik'habohaedreite, hobane sena se ka hlahisa khaello ea phepo e nepahetseng le maemo a phokolo ea mali lintja.
Ntle le moo, litapole ke lijo tse nang le tsoekere le lik'habohaedreite tse ngata, tse ka kenyelletsoang lijong tsa lintja, empa hangata ka mokhoa o itekanetseng.
Ho tseba hore ntja ea hau e ka ja litapole, ho lokela ho hlokomeloe hore ha oa lokela ho fepa. Ts'ebeliso e fetelletseng ea lik'habohaedreite e ka baka mathata a ho sila lijo lintja, joalo ka khase, ho hlatsa le letshollo. Ka lehlakoreng le leng, tsoekere e ngata haholo e ka etsa hore ntja ea hau e be boima bo potlakileng mme e be le monyetla oa ho ba le mafu a amanang le botenya ba canine, joalo ka lefu la tsoekere, mathata a kopaneng le lefu la pelo.
Ka hona, re khothaletsa hore o lule o le teng kamehla ikopanye le ngaka ea liphoofolo pele o kenyelletsa lijo tse ncha., ho kenyelletsa le litapole bakeng sa lintja. Setsebi sena se koetlisitsoeng hantle se tla u thusa ho hlalosa palo e khothalletsoang le makhetlo a ts'ebeliso ho latela boholo ba phoofolo ea lapeng, lilemo, boima le boemo ba bophelo bo botle.
Mokhoa oa ho lokisa litapole bakeng sa lintja
Mohlomong u ntse u ipotsa hore na u ka fa ntja litapole joang le ho fumana melemo ea phepo e nepahetseng. Ha re hlalose mona.
Na litapole tse tala li tala?
Ntlha ea pele eo u lokelang ho e nahana ke hore ntja ea hau ha ea lokela ho ja litapole tse tala, kaha ho thata ho e sila ebile e ka baka mathata a tebileng a tšilo ea lijo kapa hona le matšoao a tahi maemong a boima le ho feta. Ka mantsoe a mang, litapole tse tala li tala ho uena 'me ha lia lokela ho fuoa motsoalle oa hau ea boea.
Hopola haeba ea ho fana ka litapole tse besitsoeng kamehla, ebang ke likotoana kapa ka mokhoa o hloekileng, ho amohela tšilo ea lijo le ho kopanya limatlafatsi. Haeba u batla ho khahlisa boea ba hau, u ka sebelisa litapole ho pheha lipepe tse monate tse iketselitsoeng, joalo ka setopo sa litapole se nang le nama ea khomo kapa ea khoho.
Ho feta moo, uena ntja e ka ja litapole ka sebopeho sa lijo tse bobebe litapole li phetse hantleka ontong 'me u li sebelise e le matlafatso e ntle thutong ea lelinyane la hao, ho mo putsa ka boiteko ba hae le katleho ea hae, hape le ho mo khothaletsa ho tsoelapele ho ithuta. Empa hopola hore o se kenye letsoai, linoko kapa oli tse ka ntšang ntja kotsi.
Qetellong, o ka fana ka litapole tse monate bakeng sa ntja e nang le letshollo, ho amohela phetisetso ea metsi, limatlafatsi le matla. Leha ho le joalo, ho bohlokoa ho hlompha tekanyetso e lekanyelitsoeng ho thibela fiber e feteletseng ho ba le phello e mpe le ho tsosa bocha tsamaiso ea mala, ho mpefatsa boemo ba letšollo.
Kaha joale ua tseba hore lintja li ka ja litapole, ha feela li phehiloe, o kanna oa khahloa ke video ena ho tsoa kanaleng ea rona ea YouTube moo re fanang ka maikutlo ka litholoana tsa lintja tse 8, melemo ea tsona le litekanyetso tse khothalletsoang:
Haeba u batla ho bala lingoliloeng tse ling tse tšoanang le Ntja e ka ja litapole?, Re khothaletsa hore o kenye karolo ea rona ea Lijo tse leka-lekaneng.