Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 395
Letlalo - 10g
Carbs - 64g
Protheine - 18g
Kakaretso Nako ea 30 metsotso
Qetella metsotso e 10 , Cook metsotso e 20
Litšebeletso 2
Litholoana tsa morara le li-oranges ke mehloli e babatsehang ea vithamine C , 'me lijo tse nang le vithamine C e ngata li ka amahanngoa le kotsi e fokolang ea kankere e kang mala, colon, mesapo, senya, matsoele le sekokotlo. Ho ja lijo tsa 'lijo tsohle' ka litholoana le meroho e mengata ke tsela e molemohali ea ho netefatsa hore u kopana le li-vithamine le liminerale tse ngata tse khothalletsoang letsatsi le leng le le leng.
Meroho ea litholoana e tletse limela tsa phytochemicals tse akarelletsang naringenin, limonin, beta carotene le lycopene. Li-oranges li na le potassium, folate le vithamine A, 'me li na le flavanoid e tsejoang e le hesperetin.
Litholoana tsa morara hangata li hlahisa litholoana tse bohloko, kahoo risepe ena e e kopanya le li-maconate tse monate, hammoho le limela tsa citrus li noa ka bonolo ka ontong e nang le tsoekere e sootho e le ho khaola monate o bohloko. Sebeletsa ka yogurt e pholileng, e pholileng le e entsoeng ka maiketsetso granola. Ka kopo hlokomela hore litholoana tsa morara li ka sebelisana le meriana e itseng, kahoo hlahloba ngaka ea hao kapa setsebi sa lijo tsa meriana pele u ja litholoana tsa morara.
Lijo
- 1 e kholo ea ruby litholoana tsa morara
- 1 e bohareng ea orange
- 1 tablespoon e tsoekere e tsoekere
- Likotlolo tse 2 hlahisa yogurt e tlaase
- 1 teaspoon mahe a linotši
- 1/2 senoelo se entsoeng ka granola, tse kang sena
- oli ea almond le buckwheat applesauce granola
Litokisetso
- Preheat oven ho 425F.
- E ka holimo-limo (sheba mongolo o ka tlase) litholoana tsa morara le lamunu, arola likarolo ho tloha ho lero la metsi (boloka lero la lero le leholo ka morao), ebe o beha likarolo ho sejana sa ho baka.
- Fokotsa tsoekere e sootho holim'a lihlopha tsa citrus mme u bake ka metsotso e 10, kapa ho fihlela tsoekere e qhibiliha feela ka nama ea citrus. Etsa pholile metsotso e 5.
- Arola yogurt pakeng tsa likotlolo tse peli. Arola mahe a linotši lipakeng tsa likotlolo tse peli ebe o khelosa ka yogurt.
- Ka holimo sekotlolo se seng le se seng sa yogurt le halofo ea likhae tse entsoeng ka citrus le 1/4 senole granola. Hlatsoa li-juice tse setseng tsa citrus ka holimo.
Mefuta ea Lijo le Liphetoho
Ikutloe u lokolohile ho fetola mahe a linotši bakeng sa monate o monate o nang le oona, joaloka sirapo ea maple.
Litlhahiso tsa ho pheha le ho sebeletsa
E le hore u ithabise ka mokhoa o hlahisang, boloka limela tse nang le limela tse lekaneng ka har'a sebola 'me u futhumale ka setofo se chesang kapa seretse se chesang. Hlakola lesoba le lenyenyane mokokotlong le qetellong ea tholoana ea morara. Ebe o tšela litholoana tsa morara kahare ho feta "equator." Hallo ea halves ea citrus e nang le thaole ea pampiri ho tlosa mongobo o feteletseng. Beha pampiri ea ho baka ebe o fafatsa halofo e 'ngoe le e' ngoe le tsoekere e sootho. Beha sefate sa 425F kapa broiler metsotso e 7 ho isa ho e 10 kapa ho fihlela tsoekere e qhibilihile ka tholoana. Sebeletsa citrus ka peel le lehlakore la yogurt.
Ho phahamisa litholoana tsa citrus ke ho tlosa letlalo, pith, membrane, le peo, le ho arola likarolo tsa eona.
Ho etsa sena, khaola lipheletsong tse peli tsa litholoana. Emela tholoana ka lehlakoreng le leng le ka thipa e bohale, tšela sekhahla le sephara ka mekhabiso e meholo, ho latela lihlahisoa tsa litholoana ho e-na le ho khaola ka ho toba. Fetola litholoana 'me u phete ho fihlela thollo eohle e tlosoa' me u na le sephara se hlahisitsoeng ka lero, se khanyang.
Tšoara sepheo holim'a sekotlolo ho tšoara lisebelisoa leha e le life le ho khaola likarolo ho tloha pakeng tsa lithōle. Tlosa peo leha e le efe. Ha o arotse litholoana tsohle, finyetsa lero le setseng le tsoang pithy core ho sekotlolo.