Joale u ka ba le latte ea hau le ho e noa, hape!
Re hlokomolohile ka ho feletseng ka mokopu oa mokopu ntho e 'ngoe le e' ngoe, 'me ke mang ea seng joalo? Bothata bo bong feela ke hore boholo ba li-pumpkin-tse nang le monate tse oeleng li tletse lik'hilojule, tsoekere, mafura, le feela moriri oa mokopu. Ha ho makatse hore boholo ba Letlalo la Spice Lattes (aka PSL) ha le hantle hantle bakeng sa hau.
Sejo se monate sa mokopu ha se emise feela lebenkeleng la kofi.
Motho e mong le e mong o ntse a tlōla holim'a marang-rang. Ho na le litsuane tsa mokopu, minolo ea mokopu, botoro ea mokopu (eseng mofuta o monate), li-bagels tsa mokopu, pudding ea mokopu-lenane le tsoela pele. 'Nete ke hore mokopu ke monate le khalefo eohle, empa ho boleloa hore, u tlameha ho ba hlokolosi ka likhetho tsa hau.
Pumpkin e Hloekileng
A re etse selekane ho ja mokopu o moholo, eseng feela ka ho oa, empa selemo kaofela! E na le limatlafatsi tse tla thusa pelo, mahlo, masapo le letlalo.
Senoelo sa mokopu o phehiloeng se na le karolo ea 200 lekholong ea beta-carotene ea hau ea letsatsi le leng le le leng-e sa thusang mahlo a hao feela, empa e ka boela ea ntlafatsa letlalo le ho fokotsa kotsi ea ramatiki. 'Me ka lik'hilojule tse 50 feela le ligrama tse 3 tsa fiber ka senoelo se pholileng, mokopu ke phaello ea ho ja lijo tse u ratang haholo kapa lijo tsa bohobe. Mokopu o na le potassium e ngata, e leng diminerale e amehang ho fokotsa khatello ea mali le ho boloka masapo a phetseng hantle.
E Khelle Hantle
Litlolo tsa mokopu oa mokopu hase feela mokete oa lits'ebeletso; ba boetse ba tletse melemo ea bona ea bophelo bo botle.
Ntho e bonolo ho e fumana ke sinamone. Li-anti-inflammatory anti-inflammatory anti-inflammatory tsa Cinnamon li ka tlatsetsa ho tsitsitseng tsoekere ea mali ka ho u thusa ho cheka carbs. Ho phaella moo, sinamone e thusa ho ntlafatsa tšebetso ea tsoekere le ho laola metabolism e ntlafetseng. Tsena ke litaba tse monate bakeng sa ba nang le lefu la tsoekere la mofuta oa 2 kapa oa insulin.
Bakeng sa ho kopanya motsoako oa linoko tsa mokopu, o tla hloka nutmeg, ginger, cloves, le allspice-tsohle tse nang le li-anti-inflammatory le li-antioxidant tse tšoanang. Ginger, ka ho khetheha, ke ea khale e nang le mesifa e nang le mokokotlo o bitsoang gingerol, e ka thusang ho hlasela meroho, mafu a hoseng le reflux ea acid.
Mokelikeli oa mokopu le ntho e 'ngoe le e' ngoe e ntle
Nakong e tlang ha u lakatsa ho ba le PSL, iketsetsa lintho tse kentsoeng ka kichineng 'me u etse mokhoa oa hau oa ho oela. Leka ho eketsa letlalo la mokopu oa mokopu ho oatmeal, kapa ho otla smoothie e nang le monate o nang le khaba ea puree ea mokopu ebe u nahana hore e na le linokoana tsa mokopu. Tlatsa nkho ea hau ea almonde ea linotši ka ho tlosa lithong tse nang le mokopu kapa ho eketsa linokoana tsa mokopu ho peō ea mokopu pele o chesa. E-ba barista 'me u tsebe Skinny PSL ka ho eketsa pontšo ea mokopu, ho fafatsa lekhase la mokopu le lebese la nonfat ho kofi e chesang pele u sebeletsa. U se ke ua lebala sefahleho sa tranelate se hlahisang le sinamone!
Tse ling tsa li-recipe tsa mefuta-futa tseo ke li ratang ho u qalisa:
- Meatballs ea Mokopu
- Pumpkin-Banana Smoothie
- Sejoe sa Pumpkin (ka tlase)
Hangata linoko li molemo ha li etsoa ka mahahapa. Ho kopanya mohopolo ona o ratoang ho bonolo ho feta kamoo u nahanang kateng! Mona ke seo u se hlokang:
- 3 tablespoons fatamone sinamone
- Di-teaspoon tse 2 tsa ginger
- 2 dipolepo tse 2 fatše
- Li-cups tse 1½ li hlahisa allspice
- 1½ dikasiponate fatše cloves
Kopanya linoko hammoho ka sekotlolo se senyenyane le lebenkeleng ka nkho ea mason kapa setsing se koahetsoeng.
Joy Bauer, MS, RDN, CDN, ke setsebi sa bophelo bo botle le tsa phepo ea NBC ea Leo Show le mothehi oa Nako e Natefatsang .