Lebitso 'pomegranate' le tsoa ho mantsoe a Sefora pom grenate , kapa 'apole ea peō.' Likharenate li simolohile Asia tse chesang tse mongobo 'me li nama ho pholletsa le sebaka sa Mediterranean le Bochabela bo Hare.
Lijoana tse khubelu tse jeoang li bitsoa li-arile. Senoelo sa halofo sa li-arile se na le lik'hilojule tse 72 le potasiamo e ngata, hammoho le mohloli o motle oa vithamine C, folate le fiber. Lero la kharenate le phahameng haholo li-antioxidants tse ka thusang ho thibela ho senya kotsi ho lisele tsa 'mele oa hau mahala. Ha ho hlake hore na ho noa joala ea kharenate kapa ho noa meriana ho tla thibela lefu leha e le lefe, empa ka sebele ke mokhoa o motle oa ho eketsa tlhahiso ea litholoana tse ncha, kahoo tsoa 'me u fumane kharenate kapa tse peli.
Ha u tsebe hantle hore na u lokela ho etsa'ng le bona? Fata fatše ho bona mekhoa eo re e ratang haholo ea ho ja kharenate.
1 - Pancakes ea Whole Wheat
Li-pancake tsohle tsa koro ke tsela e ntle ea ho fumana fiber hoseng ea lijo tsa hoseng. Ka holim'a li-pancake tsa hau ka thuso e fanoang ka likharenate (le sirase e nyenyane ea maple) bakeng sa monate le phepo e nepahetseng.
2 - Khalong ea Pasta
Li-salad tse nang le makhasi a lijo tsa motsoako li ja lijo tsa motšehare ka letsatsi le batang kapa ho sebetsa hammoho le sandwich eo ue ratang haholo. Qala ka salate ea hau ea paseka eo ue ratang haholo 'me u kenye likhara tse' maloa tsa limatlafatsi le 'mala o motala o mofubelu.
3 - Sethaleng sa litholoana tsa tropike
Tlosa kelello ea hau sebakeng se chesang sa tropike ka ho etsa le ho sebeletsa salate e ncha ea litholoana tsa tropike ka mananate, mango le likharenate. E khathollang le e ntle ho uena.
4 - Le Couscous
Motsoala o na le pasta e tloaelehileng e sebelisoang joaloka raese. Ha ho thata ho itokisetsa motsoala oa motsoala ebile o ka kopantsoe le lisebelisoa tse ling ho lumellana le maikutlo a hau le lijo. Couscous ke mohloli o motle oa li-vithamine le liminerale tse B tse rarahaneng, empa ho eketsa likharenate li tla matlafatsa phepo e kholo.
5 - Joaloka karolo ea Saladi ea Green
Salamane ea hau e latelang e tala e ka ba sesebelisoa se nang le phepo ha u qala ka setsi sa makhasi a spinach a tala kapa arugula mme u eketsa likharenate le walnuts. Fokotsa oli e nyane le lero la lero la lemone 'me karolo e' ngoe le e 'ngoe ea salate ke lijo tse monate. Ntho e 'ngoe e monate le e phetseng hantle ke ho qeta salate ea hao ka vinaigrette.
6 - Ka likomkomere
Likomkomere li na le lik'hilojule tse fokolang, 'me li na le li-vithamine le liminerale tse ntle haholo. Qala ka lijo tse seng li le monate tsa likomkomere 'me u li etse pop tse ngata tsa likharenate.
7 - Ka Pudding ea Mango
Mango e na le divithamini le liminerale tse ngata, ho akarelletsa le livithamini A le C. Ts'oanela hore pangole ea mango e be le likharenate bakeng sa ho tšoara hantle le ho phetse hantle.
8 - Joaloka Moqapi
Mona ke khopolo e ntle bakeng sa appetizer e phetseng hantle le e monate. Qala ka bahlaseli ba lijo-thollo 'me u ba phahamise ka makhasi a seng makae a spinach, cheese e bonolo e kang feta kapa likhisi tsa pōli,' me u kenye likhara tse 'maloa tsa kharenate.
9 - Ka Plate ea Cheese
Ntho e 'ngoe e kenyelletsoang ke ho kenyelletsa likharenate tse khethiloeng ka chisi. Kharenate e monate ha e kopane le chisi ea bleu, empa e tsamaea hantle ka ho fetisisa leha e le efe eo u e ratang. Sebeletsa likharenate tsa litholoana le li-cheese ka likharenate, lilae tsa apole, morara le lifeiga.
10 - Le Guacamole
Mona ke phoso e pholileng. Kenya likharenate ho sebeletsa guacamole. Likokoana-hloko li ruile ka monounsaturated fatty acids . Ho eketsa likhahla tsa likharenate li etsa hore e be e ntle haholo, e be tastier le e nang le phepo e nepahetseng. Etsa li-guacamole tsa hau le ho feta ka ho eketsa mango.
11 - Le li-Berries kapa Litholoana Tse Ling
Lifate tsa kharenate e ka 'na ea e-ba tse phethahetseng bakeng sa salate ea litholoana tsa tropike, empa li boetse lia monate ha li kopantsoe le monokotsoai le litholoana tse ling tse' tloaelehileng '. Ho bonolo haholo. Nka sekotlolo se setle, eketsa litholoana le monokotsoai, ho kenyeletsa le likharenate tsa likharenate. E boloke ka ho hlaka kapa holimo ka dab ea tranelate le linate.
12 - Ho Yogurt Parfait
Lijo tse ntle tsa litholoana le litholoana li monate joaloka li-ice cream, empa li molemo haholo ho uena. Ba bonolo ho etsa joalo. Qala ka khalase e telele kapa nkho e ntle e hlakileng ea mason le likarolo tse ling tsa yogurt e hlakileng ea Greece, peō ea kharenate, mocheso oa mahe a linotši le granola. Pheta ha u sebelisa khalase e telele.
13 - Litholoana Popsicles
Li-pops tsa litholoana tse nang le maqhoa a entsoeng ka mahahapa li pholile haholo nakong ea lehlabula 'me li molemo haholo ho uena ho feta li-popsicles tse tloaelehileng tseo metsi a tsoekere a nang le tsoekere a nang le litholoana. Likharenate li ka 'na tsa bonahala e le khetho e sa tloaelehang, empa li monate ha li kenyelletsoa ho popsicles ea orange (kapa boholo ba leqhoa le leholo la poppy). Haeba u sa rate lipeo tsa popsicles, leka popsicle ea likharenate tse entsoeng ka lero la kharenate.
14 - Ka Oatmeal
Sejana se chesang sa oatmeal se phethahetse hoseng ha mariha a batang. 'Me oatmeal e ntle haholo ho uena kaha e jere mavithamine, diminerale le fiber. Ho eketsa litholoana, tse kang likharenate le likhaepe tsa banana, li etsa hore lijo tsohle li be molemo haholo.
15 - Ka Squash e halikiloeng
Ho bonolo ho itokisetsa ho ja squash ea mariha, 'me ho molemo haholo ho uena kaha e jere ka fiber, vithamine A le li-antioxidants tse ling. Kenya likhalala tse 'maloa tsa likharenate ho squash ea hau e halikiloeng. Etsa hore e be e majabajaba ka meroho e seng mekae e sa tsoa lekaneng, e leng litelu tsa Parmesan chisi, le molasses e khanyang.
16 - Ho Smoothie
Li-smoothie li ratoa, 'me li ka ba molemo bakeng sa lijo tsa hau hafeela u sebelisa litholoana le li-veggies tsa sebele. Litholoana tsa motheo tsa smoothie li qala ka banana, metsi a mang, hammoho le litholoana tse ling kapa monokotsoai. Eketsa li-arile ho ea ho blender ea hao, kapa haeba u sa batle peo ea hau, sebelisa lero la kharenate e le metsi a hao.
17 - Le Granola
Eketsa likhalate tsa kharenate ho sekotlolo sa granola (kapa lijo tsohle tsa lijo- thollo) ho e-na le li-blueberries kapa litholoana tse ling bakeng sa phetoho e ntle ea lebelo. Ho na le lintho tse ngata tsa granola sebakeng sa korosari ea moo. Empa bala litlhaku hobane marang a mang a phahame ka lik'hilojule tse tsoang ho tse ling tse ngata le tsoekere (kapa o etsa granola e entsoeng ka maiketsetso).
18 - Juice ea kharenate
Jemate ea kharenate e ka chesoa e le seno se phelisang hantle kapa se sebelisitsoeng mefuteng e fapa-fapaneng ea lipepe, ho akarelletsa le konyana ea kharenate le mahe a linotši a linotsi tse nang le lipapali tse monate. U tla fumana lero la kharenate e entsoeng ka lebotlolo mabenkeleng a mangata a lireschorente, kapa u ka khona ho hlahisa li-arile lapeng.
Lentsoe ho
Likhalala tsa likharenate lia monate, lia monate ebile li ntle ho uena. Li kenye lijong tseo u li ratang haholo bakeng sa ho phatloha ka 'mala le tatso mme u kotule melemo ea phepo e ntle le bophelo bo botle.
> Mehloli:
> United States Lefapha la Temo Tšebeletso ea Phuputso ea Temo. "National Nutrient Database bakeng sa Standard Reference Release 28."
> Mokhatlo oa Bongaka oa Maryland oa Maryland. "Lekharenate."