Ho na le lik'hilojule tse kae ka phaleng ea buckwheat?

Ka ho ja lijo tse nepahetseng, ke habohlokoa hore u nahane ka bohlokoa ba matla a sehlahisoa se seng le se seng seo u se kenyelletsang lijong tsa hau. Ho tsoa sehloohong sena u tla ithuta hore na ke lik'hilojule tse kae ka phaleng ea buckwheat, hape le melemo efe eo e ka e tlisang 'meleng oa rona.

Sebopeho sa phala ea buckwheat

Buckwheat e na le palo e kholo ea livithamine B1, B2 le PP, hape ke mohloli o motle oa liminerale tse kang tšepe, calcium, cobalt, boron, magnesium, phosphorus , iodine, potasiamo, zinki, koporo le nickel.

Ka hona, ho kenyelletsa phala ho lijo tsa hau, o ntlafatsa 'mele ka lintho tse ngata tse hlokahalang ho boloka bophelo bo botle le bacha.

Nete ​​ea phepo ea phallo ea buckwheat

Haeba u thahasella hore na ke lik'hilojule tse kae ka phaleng ea buckwheat, ke habohlokoa ho nahana hore tlhahiso-leseling e fanoeng ka sephutheloana sa lihlahisoa e lokela ho bitsoa ka croup. E le ho fumana lik'halori tsa lijo tse lokiselitsoeng, lipalo li lokela ho aroloa ka 3 - ka mor'a hore tsohle, ke hantle hakae ka linako tse ling buckwheat e hōlang nakong ea ho pheha.

Ka hona, bakeng sa 100 g ea phala e phethiloeng ho na le kcal 132, e leng 4.5 g ea protheine, 2.3 g ea mafura le 25 g ea lik'habohaedreite.

Li-caloric tse nang le oli ea li-buckwheat tse nang le oli li tla eketseha ka 30-70 kcal, ho itšetlehile ka bongata le mafura a oli.

Ho tseba khalori ea phallo ea buckwheat ka lebese, o lokela ho nahanela mafura le lik'halori tsa lebese, hammoho le bongata ba tsona. Ho eketsa khalase lebese, u eketsa khalori ea lijo tsa sejana ka li-unit tse ka bang 250.

Pororo ea Buckwheat ea ho lahleheloa ke boima ba 'mele

Buckwheat e ka theha habonolo lijo tse phetseng hantle tse tla theola 'mele ntle le boiteko bo matla le tlala. A re hlahlobeng mefuta e sa tšoaneng ea lijo tse tla atamela merero e joalo:

Khetho ea 1

1. Kamore ea lijo tsa hoseng: porridge buckwheat le lebese, tee ntle le tsoekere.
2. Mantsiboea: ho ja sopho le meroho le nama ea khomo.
3. Motšehare oa mantsiboea snack: khalase ea yogurt.
4. Lijo tsa lijo tsa mantsiboea: li-courgettes li koetsoe ka mafura a khoho le eiee.

Khetho ea 2

1. Kamore ea lijo tsa hoseng: mahe a phehiloeng a mangata, salate ea k'habeche, tee.
2. Mantsiboea: sopho e entsoeng ka buckwheat le khoho.
3. Snack: halofo ea litholoana tsa morara.
4. Lijo tsa motšehare: broccoli e nang le litlhapi.

Khetho ea 3

1. Kamore ea lijo tsa hoseng: chisi ea kotteng e nang le litholoana le yogurt.
2. Mantsiboea: buckwheat, stewed le li-mushroom le meroho.
3. Motšehare oa motšehare oa bohobe: apulo.
4. Lijo tsa mantsiboea: hop ea stewed le squid.

Khetho ea 4

1. Lijo tsa hoseng: li-oatmeal le liapole.
2. Mantsiboea: ho ja sopho le salate ea meroho e bonolo.
3. Motšehare oa mantsiboea bohobe: tee le selae sa chisi.
4. Lijo tsa lijo tsa mantsiboea: buckwheat le matsoele a kana le li-mushroom ka lipitsa.

Ha u khetha menu ena letsatsi le leng le le leng, u potlakela ho ithuta melao-motheo ea ho ja hantle , 'me mafura a mangata a tla feta ka 1 kg ka beke.