Har'a litholoana tse ngata tsa lehlabula, ho ke ke ha khoneha ho lahleheloa ke lero le monate, le lero le le monate. E ka bitsoa mohlolo oa sebele oa tlhaho, kaha o ne o hlaha ka lebaka la phetoho ea tlhaho. Ka lik'hemik'hale tsa eona, nectarine e haufi haholo le perekisi. Kaha peo e ncha e bolokiloe ka nako e khutšoanyane, litholoana li pheha ka tsela e fapaneng, likontiri, li-stewed, li apehile, li jams le li-jams li pheha, 'me li-compotes li boetse li sebelisoa.
Ke eng e thusang nectarine?
Lik'hemik'hale tsa litholoana li tšoana le diperekisi, empa e ntse e e-na le litšobotsi tsa eona. Ka bongata, litholoana li na le acid e ascorbic le vithamine A. Ka lebaka la boteng ba limela tse ngata, mala a hloekisoa ke lihlahisoa tse senyang, e leng se amanang hantle le mosebetsi oa litho tsohle. Ntho e 'ngoe hape ke hore litholoana li hlahisa metsi a mangata le sodium, e sa thusang feela ho tlosa li-kilogram tse' maloa, empa hape ke thibelo e babatsehang ea atherosclerosis le khatello ea meriana. Litholoana li na le bokhoni ba ho hloekisa mali le ho fokotsa tekanyo ea k'holeseterole maling, e leng ho bolelang ho tla ba bonolo haholo ho felisa boima bo feteletseng. Ho fanoe ka litaba tsa antioxidants, lik'hemik'hale tsa lik'hemik'hale e le moemeli ea hlasimollang, ho tsosolosa lisele tsa 'mele. Litholoana ha li hlahise alkaline precipitate, e leng ho thusang ho fokotsa acidity.
E 'ngoe ea likarolo tse ka sehloohong tsa liperekisi tsa "bare" ke bokhoni ba tsona ba ho cheka lijo tse thata le tse mafura, ha li ntse li eketsa tšireletso ea litšoelesa tsa lijo. Ho fanoe ka sena, nectarine e lumelloa hore e sebelisoe ka ho pholletsa le pherekano, hammoho le gastritis e nang le acidity e tlase.
Kaha palo ea tsoekere ha e bapisoa le perekisi e nyenyane, lero la kankere le ka jeoa ke lefu la tsoekere, empa ka chelete e nyenyane feela. Litholoana, fructose e teng ka lebaka la tsoekere, e boetse e ama lik'halori, hobane ka 100 g ho na le 48 kcal. Ka lebaka la lintho tsa lik'habohaedreite, litholoana ke mohloli o motle oa matla. Ntho e 'ngoe ea bohlokoa - letšoao la glycemic la nectarine le na le bohlokoa ba 43, e leng sehlopheng se tlaase. Sena ke sa bohlokoa bakeng sa ho boloka boima bo botle, 'me litholoana li fokotsa kotsi ea ho hlaolela lefu la tsoekere la mofuta oa 2.
Lijoe ka li-nectarine
Litsebi tsa phepo e nepahetseng, ha li nahanisisa ka melemo ea litholoana le lik'halori tsa tsona tse tlase, li ile tsa hlahisa lijo tse ikhethang tse thehiloeng lijong tsa litholoana. U ka eketsa litholoana tse ncha ho lijo tsa hau tsa letsatsi le leng le le leng, hammoho le li-dessert tse bonolo tse itokiselitsoeng ka tsona. Ka lebaka la sena, lijo tse ling li tla kenngoa haholoanyane 'meleng,' me thepa e molemo ea litholoana e tla thusa ho theola boima ba 'mele.
U ka qeta letsatsi ho tima li-nectarine. Lijo li na le litholoana tse ncha le lero, tee e tala 'me e ntse e le metsi. Tsoekere e thibetsoe ka nako ena. Ho lumelloa ho atolosa lijo tsa lijo ho fihlela matsatsi a 3. Sena se tla u thusa ho hloekisa 'mele ka mokhoa o babatsehang, hammoho le tefo ea vithamine.
Ka kopo, u ka sebelisa lijo tsa matsatsi a mararo, menu ea eona e fapaneng ka ho fetisisa:
- lijo tsa hoseng: flakes le kefir kapa yogurt ea tlhaho le 1 nectarine;
- snack: li-nectarine tse 2 le 1 tbsp. khaba ea branone ho tloha ho 1 tbsp. metsi;
- Lijo tsa motšehare: etsa motsoako oa 150 g, mafura a mafura, 0.5 tbsp. kefir, nectarine, apole, kiwi le mandarin;
- snack: li-nectarine tse 2 le 1 tbsp. kefir ka ginger e tsitsitseng le 0.5 teaspoon ea sinamone;
- lijo tsa motšehare: karolo ea mafura a mafura a nang le 1 tbsp. khaba ea ginger le 1 nectarine.
Ka lebaka leo, lijo tsa caloric tsa lijo li tla ba hoo e ka bang 1200 kcal. Haeba u ikoetlisa kamehla, liphello tsa ho lahleheloa ke boima bo ke ke tsa u boloka. Ho phaella moo, u se ke ua lebala ho noa bonyane lilithara tse 5 tsa metsi letsatsi ka leng le ho ja vithamine e rarahaneng.