Sebelisa li-swaps tsa lijo ho etsa litapole tse monate tse tlaase
Ha dieters e nahana ka lijo tseo u lokelang ho li qoba, litapole tse pentiloeng hangata li ka sehloohong. Empa ke mang ea batlang ho tlohela ho latsoa litapole tse shapuoa-haholo-holo ka Thanksgiving kapa lijong tse ling tsa matsatsi a phomolo? Ke 'nete hore litapole li na le botumo bo bobe har'a dieters. Empa hoa khoneha ho ja litapole tse phetseng hantle 'me u ntse u khomarela lijo tsa hau bakeng sa boima ba' mele.
Lik'hilojule Litapole Tse Patileng
| Linnete tse nang le mafura a litapole | |
|---|---|
| Ho Sebeletsa Boima ba 1 senoelo (210 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 237 | |
| Lik'halori tse tsoang Fat 80 | |
| Kakaretso ea Fat 8.9g | 14% |
| Fat Satated 4.4g | 22% |
| Polyunsaturated Fat 0.3g | |
| Monounsaturated Fat 1.8g | |
| Cholesterol 23mg | 8% |
| Sodium 666mg | 28% |
| Potasiamo 600.6mg | 17% |
| Lik'habohaedreite 35.2g | 12% |
| Li-Fiber Diet 3.1g | 13% |
| Sugars 3g | |
| Protheine 3.9g | |
| Vithamine A 5% · Vithamine C 21% | |
| Calcium 5% · Iron 3% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Na litapole tse mashed li phela hantle? Litapole ha li hlile li le mpe ho uena haeba u leka ho theola 'mele. Litapole li na le mafura ka tlhaho 'me li phahame ka potasiamo le vithamine C. Ha e le hantle, litapole ke li-starchy, kahoo batho ba latelang lijo tse fokolang likolobe ba ka' na ba batla ho li qoba. Empa haeba u bala lik'hilojule, litapole ha li khetho e mpe.
Ho na le lik'hilojule tse ka bang 100 feela ka litapole. Empa boholo ba litapole tsa hau bo ka fapana, kahoo haeba u se hlokolosi, palo ea khalori e ka phahama.
Litapole tse tloaelehileng li ka ba boholo ba seqha. Litapole tse halikiloeng tseo u li fumanang ntlong ea steak e ka ba makhetlo a 2-3 hore boholo.
Haeba u batla ho boloka litapole ka poleiti ea hau ha u ntse u lahleheloa ke boima ba 'mele, u ka etsa joalo. 'Me litapole tse pentiloeng li lokile, hape, hafeela u ntse u ela hloko boholo ba karolo le mekhoa ea ho itokisa.
Mokhoa oa ho boloka litapole tse pholileng li phetse hantle
Le hoja litapole tse hlakileng li le lik'hilojule tse fokolang, litapole tse patisitsoeng hase kamehla li phetseng hantle. Tšebeletso ea setso ea litapole tse mashed e ka ba le lik'hilojule tse 237 kapa ho feta ha li lokiselitsoe ka botoro le lebese kaofela. Baokameli ba bang ba bile ba lokisetsa litapole tse pentiloeng ka tranelate e boima, e leng se etsang hore mafura le khalori li phahametse. 'Me haeba u phahamisa litapole tsa hau ka gravy , joale lijo tsa hau kaofela li ka feta lik'hilojule tse 400.
Haeba u ntse u ja reschorenteng, nahana hore litapole tse mashed li etsoa ka mafura a mangata le a phahameng a lik'hilojule, ntle le haeba ho buuoa ka tsela e fapaneng. Mafura a mangata a mangata a etsa litapole ho latsoa hamolemo. Ho e-na le hoo, laela litapole tse halikiloeng 'me u li kopanye ka letsoai le pepere (sebelisa fereko ea hau) ho boloka palo ea khalori e laola.
Empa haeba u ntse u ja lapeng, leka ho etsa mokhoa o motle oa litapole tse shapuoa ka mafura a seng makae. Ho na le li-swaps tse fapaneng le litsela tseo u ka li sebelisang ho rema lik'hilojule 'me u etse litapole tsa hau tse phetseng hantle haholoanyane.
- Koahela monokotšoai le litapole ho fumana tatso ea buttery ka li-carbs tse seng kae
- Koahela litapole ka yogurt ea Greece kapa ka tranelate e nonneng ea mafura e le hore u fumane mokhoa o tsitsitseng
- Eketsa khoho ea khoho e le hore u fumane setlolo se setle ha u tletse litapole lapeng
- Eketsa lintho tsa tlhaho tse kang konofolo, li-paprika kapa li-ranch seaparo sa salate ho fana ka litapole tsa hau tse patisitsoeng haholo.
- Sebelisa oli ea mohloaare ho e-na le botoro bakeng sa litapole tse monate (hlokomela: khalori ea palo e ntse e phahame empa botoro ke mohloli oa mafura a mangata le oli ea mohloaare ke mohloli o motle oa mafura a monounsaturated ao ho thoeng ke mafura a phetseng hantle.)
- Sebelisa lipalesa tsa botoro ho e-na le botoro bakeng sa tatso
- Sebelisa lebese le nang le mafura a fokolang ho e-na le sefahleho sa ho shapa litapole
- Leka k'harapi e nang le litapole tse nang le litapole bakeng sa sejana se nang le tatso e ngata
Li-Recipe tsa Litapole tse phetseng hantle
U ka etsa litapole tse mafura tse nang le monate, li-butter, tse monate tse tla khotsofatsa takatso ea hau le ho boloka lelapa la hao le phetse hantle.
U se ke ua tšaba ho kheloha risepe ea setso sa lelapa. Sebelisa e 'ngoe ea lipepepe tsena bakeng sa litapole tse tlaase tsa litapole, litapole tsa garlic le kolifulare e mashed bakeng sa tatso e ncha, e ncha e phetseng hantle.
Qetellong, hopola hore taolo ea karolo ea bohlokoa ke ea bohlokoa. Ho sebelisoa ha litapole tse patisitsoeng ka masoha ke senoelo se le seng feela. Ho bonolo ho sebeletsa ho feta moo ha u li kenyelletsa ka poleta ea hao. Nka tšebeletso e nyenyane e le 'ngoe' me u leke ho khutlela metsotsoana. Boloka lik'halori tsa hau bakeng sa pie ea mokopu 'me letheka la hao le tla u leboha.