Ho ja lijo tsa buckwheat ke e 'ngoe ea litsela tse ratoang haholo tsa ho theola boima ba' mele. Mohlomong mosali o mong le e mong o sebelisa bophelo ba hae, bo nang le boima bo feteletseng . Empa na ho hlile hoa khoneha ho theola boima ba 'mele ha u ntse u e-na le chelete?
Ho na le lijo tse ngata tseo ho tsona sehlahisoa se seholo ke pariki ena. Ka kakaretso, ka libeke tse 2 u ka theola boima ba 'mele ka lik'hilograma tse 6. Ka lebaka la lintho tse phahameng tsa protheine, fiber le livithamini, buckwheat e fokotsa takatso ea lijo, e hloekisa 'mele' me e fana ka maikutlo a tšoarellang a satiety.
Na mono-dijo ka buckwheat e thusa ho theola boima ba 'mele?
Lijo tsa lijo, tse bolelang ho sebelisa seretse sa buckwheat feela, li thata haholo, 'me ho thata ho li boloka, empa ka bekeng u tla bona liphello tse ntle.
Haeba u potlakela ho theola boima ba 'mele bakeng sa lik'hilograma tse seng kae, joale sebelisa nako eo ka matsatsi a mararo. Boemo ba bohlokoa - letlalo le lokela ho ba le steamed e le: 1 tbsp. Li-Groats li tšela 2 tbsp. a phehile metsi 'me a tlohe bosiung bo bong.
Haeba u thahasella hore na ho na le li-buckwheat tse ngata hakae tse ka fokolang boima ba 'mele, joale ha ho na mekhoa e tloaelehileng. Bakeng sa lijo tsa hoseng, lijo tsa motšehare le lijo tsa motšehare u hloka ho ja e le 'ngoe ea ho sebeletsa. Pakeng tsa lijo tse kholo u ka noa tee e tala ntle le tsoekere.
Ho theola boima ba 'mele ho ka boela ha e-ba teng ka buckwheat le kefir, khetho e joalo ea lijo e etselitsoe beke. Mokhoa ona o nkoa o sebetsa ka ho fetisisa, kaha ka lijo tse joalo u ka lahleheloa ke lik'hilograma tse 10. Letsatsi le leng le le leng o hloka ho ja phala e nang le steamed, 'me u noe lithara tse 1 tsa mafura a tlaase.
Tsela e 'ngoe e atlehang ea ho theola boima ba' mele ke ho lula ka li-buckwheat le meroho. Khetho ena e ka sebelisoa ho fihlela libeke tse 2. Ho tloha meroho, o ka lokisa salate, e ka tlatsoang ka oli leha e le efe ea meroho. Ho phaella moo, o ka noa ho feta 2 tbsp. kefir, green tea le metsi.
U lokela ho utloisisa hore mofuta ona oa tahlehelo ea boima bo boetse o na le litla-morao: ho patoa, bofokoli, ho hloka thahasello, joalo-joalo. Mefuta e joalo ea lijo ha e lekane, hobane 'mele ha o amohele li-vithamine tse hlokahalang, mme ha ho khothalletsoe hore o li sebelise nako e telele.