Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 101
Fat - 3g
Carbs - 9g
Protheine - 10g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 10 , Cook metsotso e 0
Litšebeletso 2
Saladi ea tuna ke kgetho e tloaelehileng ea bohobe (e leng lijo tsa motšehare), empa mokhoa oa khale oa mayonnaise hase oona o nang le phepo e nepahetseng kamehla. Ka ho tlosa mayonnaise bakeng sa k'hocado e butsoitseng le e monate le ho eketsa li-cilantro tse hloekileng, salate ena ea tuna e na le monate le e monate ntle le ho boima haholo.
Lijo
- Li-ounces tse nang le lik'hilograma tse 4 ka metsing, sodium e tlase, e tšolotsoeng
- 1/4 avocado e butsoitseng
- 1 teaspoon lero la lemone
- 1punipo e entsoeng ka boea bo bofubelu
- 1-2 teaspoon khabeloa chopped cilantro
- Tlanya li-flakes tse khubelu
- Cilantro e ncha, e ikhethang, bakeng sa ho khabisa
- Moea o mofuthu, o ikhethang, bakeng sa ho khabisa
- Mahobe a mane a raese a sootho
Litokisetso
Ka sekotlolo se senyenyane, kopanya tuna, avocado, lero la lemone, eiee e khubelu, cilantro e khethiloeng le pepere e khubelu. Kopanya le fereko ho fihlela e kopantsoe.
Sebeletsa salate ea tuna ho feta mahobe a raese a sootho. Fafatsa le cilantro e ncha le li-dashes tse 'maloa tsa boea bo chesang bakeng sa papali.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho fumana avocado e phethahetseng ho tsebahala e le ntho e makatsang, haholo-holo ha u e hloka e butsoitse hang-hang. Motsoako o moholo oa avocado ke pre-made guacamole eo u ka e rekisang lebenkeleng leha e le lefe la lireschorente.
Hase feela ho loketseng, empa ka ho beha k'hacado e lokiselitsoeng guacamole, u ke ke ua kopanngoa le moralo oa lijo haeba u sa batle ho etsa salate ea tuna ho hang ha avocado ea hau e butsoitse hantle.
Ha u reka guacamole e entsoeng esale pele, batla mefuta e entsoeng ka lisebelisoa tsohle-tsohle li-guacamole li hlile li hloka li-avocado, lero la lemone kapa lime, letsoai le ka linako tse ling eiee le pelepele.
Salmone ea makotikoting e tla sebetsa hantle ka tsela ena ka tsela ena le salmon e boetse ke mohloli o babatsehang oa boko bo matlafatsang omega-3 fatty acids . Joalo ka tuna, khetha mefuta e meng ea makotikoting ka metsing le ka har'a sodium e tlaase kapa ntle le letsoai. Ke boetse ke rata ho sebelisa sardine, e leng litlhapi tse ngata tse tsitsitseng, tse omega-3 tse ruileng. Leka-u ka 'na ua e rata!
Litlhahiso tsa ho pheha le ho sebeletsa
Le hoja mahobe a raese a sootho e le setsi se setle sa salate ea tuna, u se lokolohe ho e sebelisa ha ho e-na le litlhapi tsa lijo-thollo kapa lijo-thollo, esita leha e le boipheliso bo nang le phepo le li-crackers kapa meroho e tala.
Haeba u sebeletsa sena bakeng sa mokhabiso oa mokha, kapa u batla feela ho eketsa li-veggies mehleng ea hau, leka ho sebeletsa salate ea tuna ho "likomkomere tsa likomkomere," lijo tse monate tsa monoana. Peel ea likomkomere ka nako e telele empa feela u hloekise halofo ea letlalo, u sebelise seo ke se bitsang "mokhoa oa" clock ".
Ak'u nahane u ntse u shebile likomkomere ho tloha pheletsong e 'ngoe-u tla qala ka ho hlahloba bolelele ba likomkomere ka hora ea leshome le metso e' meli, tloha ka hora ea bosupa, ebola sepakapaka se seng ka hora ea bobeli, seba ka hora ea boraro , 'me u tsoele pele hohle.
Ho tlohela letlalo ha ho thuse feela senoelo sa hau sa likomkomere se tšoere hantle, empa letlalo le setseng le fana hantle ha le le khetha ho ja.
Ka lebaka la khasepo ea lik'hemik'hale, li-avocado li na le botumo ba ho bolaea hangata ka mor'a ho khaola. Kaha u se u sebelisa ¼ ea avocado (kapa halofong ea halofo) k'habisong ena, ho qhekella ho ikhethang ho tla thusa karolo e setseng ea ho lula e sa tsoa hloekisa-metsi a ho itlhatsoa ka metsi! Beha lehlakoreng le le leng la khaola ka sekotlolo se sa tebang ka metsing ho isa bohōleng ba letlalo le lebenkele ka sehatsetsing ho fihlela ho lihora tse 24.