Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 138
Letlalo - 7g
Carbs - 11g
Protheine - 8g
Kakaretso Nako ea 25 metsotso
Lokisetsa metsotso e 5 , Cook metsotso e 20
Litšebeletso 2 (1/2 senoelo se seng le se seng)
Ha ho tluoa tabeng ea salate ea lehe, risepe ea setso e batla mahe, mayonnaise, eseng e ngata haholo. Boholo ba diresepe lia kopanya hoo e ka bang halofo ea senoelo sa mayo, se fanang ka ligrama tse 16 tsa mafura a tletseng.
Bakeng sa ba ratang ho fokotsa li-cholesterol tsa bona tsa LDL, American Heart Association e khothalletsa ho fokotsa mafura a mangata ho karolo ea 6 lekholong ea lik'hilojule (hoo e ka bang ligrama tse 13 tsa mafura a tletseng ha u ja lik'hilojule tse 2 000 ka letsatsi ). Ho thata ho boloka tlaleho ea chelete e itseng. Ka kakaretso ho loanela lijo tse phetseng hantle tse nang le meroho, likokoanyana tse nang le likokoanyana, lijo tsohle le li-legume li thusa.
Keletso ena ea salate ea lehe e molemo ho uena ka hore e tšela likokoanyana tse hlano tse khethiloeng le meroho e monate hammoho le mayonnaise e lekaneng ho etsa hore e be e monate le e khahlehang, empa e se e boima. Qetellong u tla nka ligrama tse 2 tsa mafura a phethehileng ka ho sebeletsa le limatlafatsi tse ngata ho feta tseo u neng u tla li tloaela.
Lijo
- 2 mahe a maholo, a phehiloeng ka thata le a mahareng
- 2 lihoete tse bohareng, tse phehiloeng le tse mahareng
- 1 khale e khōlō, e nyenyane e tšesaane
- 1/4 senoelo sa lierekisi tse tala
- 2 tablespoons cilantro, minced
- 2 tablespoons a hloekileng dill, minced
- 1 tablespoon mafura a mafura a mayonnaise
- 1/4 teaspoon letsoai
- 1/8 teaspoon fatše pepere e ntšo
Litokisetso
- Kopanya lisebelisoa tsohle tsa sekotlolo sa seaplane mme u kopanye hammoho. Khutsa pele u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka tlosa dill mane kapa cilantro habonolo k'honthineng ena, empa khetha ho boloka bonyane e le 'ngoe le ho feta habeli ha u tlohela e' ngoe-tse seng kae feela tsa tablespoons li fana ka setopo se setle le tatso ho sejana.
Hangata yogurt ea Greece e kenngoa ka har'a mayonnaise e le tsela ea ho fokotsa liprotheine tse mafura le tse eketsehang.
U ka e fetola haeba o lakatsa, empa hlokomela hore litlolo le tatso li tla fapana ho feta kamoo ho neng ho reriloe kateng. Hape u se ke ua khathatseha haholo ka ho sebelisa mayonnaise k'honthineleng e nang le botsoalle ea k'holeseterole-ke e le 'ngoe feela ea supone,' me u fumana meroho hammoho le eona.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebeletsa salate ena e le lehlakoreng le le leng, kapa le e etse ka lijo ka ho sebelisa lehlabathe, joalokaha le ne le tla ja salate ea lehe.
Ho boloka nako ea ho pheha le ho hloekisa, pheha mahe le lihoete hammoho ka pitsa e nyenyane. Lihoai li lokela ho etsoa hantle-li phehiloe ka metsotso e ka bang 16 ho isa ho e 17-'me u lokela ho phunya lihoete ka bonolo pele u li tlosa metsing.
Ha mahe le lihoete li pheha, o ka lokisa cilantro, dill mane le pople. Tšoaea lero le lengata la mokopu ka hohle kamoo ho ka khonehang pele le ka mor'a ho khaola senole ho tlohela metsi a mangata ho feta salate ea ho qetela. U ka boela ua hlakola likotoana tse khethiloeng ka thaole ea pampiri ho nka mongobo o feteletseng.
Haeba u sebelisa lierekisi tsa makotikiti, u ke ke ua sebelisa eohle e ka khona. Boloka lintho tse setseng ka setsing se tiileng sa moea 'me u se sebelise ho etsa diresepe tse ling ho pholletsa le beke. Leka
- lijo tsa meroho tsa limela tsa selemo tsa selemo : kopanya lierekisi le li-quinoa tse phehiloeng le litlolo tse monate tsa selemo.
- lemon le dill e nang le salate ea zucchini e khabisitsoeng : hlahisa lierekisi ka linaoa tse nonneng tse nang le protheine le liaparo tsa lemone tsa dill.
- raese e entsoeng ka khoho le serosa sa selemo sa selemo : thabela monate o monate o monate o sootho le li-veggies dish, o phethe ka metsotso e 30.
Qetellong, boloka li-dill le li-cilantro tse setseng ka ho koahela liliba ka thaole ea pampiri e metsi 'me u behe mokotla oa polasetiki firiji.