Butle-butle Pheha Tsela ea Hao ho ea 'Meleng oa Fitter
Na u kile ua nahana ka ho sebelisa pitsa ho qala ho ja e hloekileng le karolo ea lenaneo la hau la ho ikoetlisa? Ba boetse ba tsejoa e le ba liehang ho pheha 'me ba tsosoa molemong oa hona joale oa phetoho e nepahetseng ea phepo e nepahetseng. Batho ba bangata ba mafolofolo le baatlelete ba sebelisa likoti ho boloka mekhoa e nepahetseng ea bophelo.
Liqhobane li ne li etselitsoe ho boloka nako le ho ja lijo tse chesang ka mor'a ho sebetsa lihora tse telele. Ho boloka nako ke e 'ngoe ea melemo e mengata ea ho sebelisa pitsa empa melemo e meng ea bophelo bo kenyelletsa:
- Ho ja lijo tsohle tse nang le phepo e nepahetseng.
- E felisa teko ea ho laela lijo tse potlakileng.
- Ho ja lapeng ho molemo ho feta ho ja reschorenteng.
- U laola seo u se jang.
- E u boloka ka tsela e nang le phepo e nepahetseng.
- Ho le bonolo, ho itokisetsa mehato e le 'ngoe.
Potlolo e ntle ka ho fetisisa
Pitsa e ntle ka ho fetisisa e tla ba e 'ngoe eo u ikutloang u phutholohile ho e sebelisa. Li kena ka mefuta le mefuta e fapa-fapaneng e lumellanang le litlhoko tsa hau tsa botho. Bakoki ba tlaase ba nolofalletsa ho ja lijo tse bonolo 'me ba nolofalletsa ho itokisetsa beke e phathahaneng moo ho pheha letsatsi le leng le le leng ho ka ba thata.
Ho khetha pitsa e kholo e nang le timer ke tsela e molemo ka ho fetisisa ea ho pheha lijo tse ngata ka pitsa e le 'ngoe ha u ntse u robetse kapa u khaotsa ho etsa lintho tse ling. E hlile e nka khatello ea kelello ho pheha hantle, ho tletleba ka tloaelo ho ba bangata ba lekang ho ba ba loketseng le ho loantša phepo e nepahetseng. Lisebelisuoa tse fokolang haholo tsa ho pheha li latela lintlha tsena
- Sebaka se tlaase - lijo li se li loketse lihora tse 6 ho isa ho tse 10.
- Ho phahamisa maemo - lijo li se li loketse lihora tse 4 ho isa ho tse 6.
- Sebaka se sa tloaelehang - ho pheha lijo holimo ka lihora tse 'maloa le ho theoha ha maemo ho ea tlaase.
Hobane lipitsa tsa kokotla li hlaha ka boholo bo sa tšoaneng ho tloha ho 1 ho ea ho tse 7, batho ba bangata ba khetha ho reka tse fetang tse le 'ngoe. Sena se thusa ha u lokisetsa lijo tse nang le phepo e ntle joaloka li-oats tse entsoeng ka tšepe le letsatsing la pele la lijo .
Litlhahiso tsa ho pheha
Likoti li ka sebelisoa selemo se le seng ho u boloka u le tseleng ka ho ja hantle. Boikokobetso bo le bong bo u thusa hore u behe nama leha e le efe e omeletseng, meroho, le li-seasonings ho motho ea liehang ho pheha pele u robala kapa mosebetsing o e-na le lijo hoseng kapa ha u fihla hae.
Batho ba baholo le baatlelete ba sebetsang ba tsebahala hore ba lieha-ba pheha lijo pele ho beke le beke. Ho khetha letsatsi ka mafelo-beke kapa letsatsi le leng le le leng ho fokotsa nako e ngata ho pheha le ho arola lijo tsa hau. E khothalletsoa hore e reke lisebelisoa tse 'maloa tse tiileng tse tiisoang habonolo ha ho pholileng ho arola libōpeho tsa hau tsa mokokotlo. Ho lieha ho pheha ha hao ho tla fetoha sehatsetsing se tletseng sethunya 'me u je lijo tsa beke. Sena se tla u boloka tseleng ka ho ja ho phetse hantle 'me u finyelle lipakane tsa hau tsa ho ikoetlisa.
Li-recipes tse latelang tse tla thusa ho u qalisa:
Li-Breck Pot Pot Breasts
Lijo tse monate ke mohloli o moholo oa protheine 'me o lieha ho pheha ho phelela phetheho ka pitseng. Ho na le likhoho tse kae tse khubelu, tse bofubelu kapa nama ea kolobe e liehang ho pheha ho itšetlehile ka hore na u pheha motho a le mong kapa lelapa. Baatlelete le litho tsa 'mele ba kopanela' me ba sebelise li setseng bakeng sa lijo tse fapa-fapaneng tsa likhoho ho pholletsa le beke. Lijo tse tloaelehileng ka ho fetisisa li kenyelletsa khoho hammoho le raese e sootho kapa litapole tse monate tsa ½, lehlakoreng la meroho e tala.
Nama leha e le efe e bobebe e ka pheha ka pitseng ea nako e lekanang. Kofi e latelang ea khōhō ea khōhō ke e 'ngoe ea lijo tse ratoang ka nako e khutšoanyane bakeng sa baatlelete:
- Kenya li-6 ho isa ho tse 12 tse feletseng tse se nang thuso le tse sa hloekeng tsa khōhō ho pitsa.
- Tlosa meroho e pelo e ratang eo ue ratang 'me u akhelle ka hare ho eona (serame se nepahetse).
- Eketsa lenane le lenyenyane la khoho, meroho kapa nama ea nama ea nama (salsa e sebetsa hape).
- Fafatsa litlama tsa hao tse ratoang hohle lijong (ho ja lijo tse monate ho tla matlafatsa metabolism).
- Fetola pitsa ka tlaase 'me u phehele lihora tse 7 ho isa ho tse 8 (ho fetola nako ea nako ho futhumatsa ka mor'a nako ea pheha e khethiloeng e phethiloe).
Baatlelete ba bangata ba rata ho pheha nama e phetseng hantle e kang khōhō le litlhapi, empa ka linako tse ling e ba le ho khaola ha nama e khubelu. Haeba u leka ho ja ho hloekisa , nama e latelang le ho senya limatlafatsi tsa likhoho e tla ba molemo:
- Khofu ea khoho (ea sa boneng / ea se nang letlalo) - 3oz. ho sebeletsa, lik'hilojule tse 102, mafura a 2g, protheine ea 19g
- Letlalo la Turkey (boneless / skinless) - 3oz. ho sebeletsa, lik'hilojule tse 125, mafura a 2g, 26g protheine
- Khomo ea nama ea khomo e roast - 5oz. ho sebeletsa, lik'hilojule tse 290, mafura a 20g, liprotheine tse 25g
- Tri-tip e roast - 3oz. ho sebeletsa, lik'hilojule tse 158, mafura a 7g, 23g protheine
- Khomo ea nama ea kolobe - 4oz. ho sebeletsa, lik'hilojule tse 150, mafura a 6g, 23g protheine
Slow Rice Cooked Brown (Le ka mohla Le se ke la Ema)
Raese e Brown ke mohaho o nang le lik'habohaedreite le mohloli o babatsehang oa fiber le limatlafatsi tse hlokahalang. Ho bonolo ho itokisetsa le ho eketsa meroho ho etsa hore raese e se e omme. Ho sebelisa koae ea li-quart tse leshome le metso e mene e behiloeng holimo e tla ba le recipe e latelang ea raese e loketseng lihora tse ka bang 3 ho isa ho tse 5:
- Hlakola likopi tse 2 tse tala tse nang le raese 'me u kene ka pitsa.
- Kenya likotlolo tse 5 metsi.
- Eketsa 14.5oz e le 'ngoe e ka etsoa ka tomate e entsoeng ka mafura a entsoeng ka ho itokisa (u se ke ua senya).
- Kenya likhopo tse 4 tse entsoeng ka celery.
- Qetella mme o eketsa halofo ea eiee e kholo.
- E hloekisa ka ho tšela mongobo o chesang oa moriri ka holimo pele o sisinya.
- Eketsa litlama tsa hau tse ratoang (2 Tbsp. Ha ho na setsoana sa setlama sa letsoai, ½ ho isa ho 1 tspuminumine, ½ tsp. Paprika)
- Hlohlella 'me u phehe ka holimo lihora tse 2. Hlahisa hape mme o hlahlobe ho bona kamoo raese e etsang kateng. E tla etsoa ha metsi a kenngoa empa a se na mushe e le mushy. (hoo e ka bang lihora tse 3-5)
Thabela ho chesa ho tloha pitseng ebe u arola li setseng e le karolo ea hau ea lijo le ho ea lijong tsa beke le beke.
Li-Oats tsa Khauta
Li-oats tse entsoeng ka tšepe li makatsa ha li phehoa ka pitseng. Ke mohloli o motle haholo oa fiber mme hape o nkoa e le li-superfood tse nang le phepo e ntle ea pelo. Kenya mokotla oa hau pele u robala 'me u tsoele lijo tsa hoseng tse teteaneng . Keletso e latelang ke tsela e ntle ea ho fepa 'mele oa hao letsatsi le ho qalisa metabolism ea hau:
- Kenya likhase tse 1 ho ea ho tse 2 tse entsoeng ka tšepe e entsoeng ka khauta (1 senoelo sa oats se hloka likopi tse 3 tsa metsi).
- Eketsa ka metsi ho ea ka litekanyo tsa oats tse entsoeng ka tšepe.
- Eketsa ka dikgetho tse kenyeletsang - walnuts e khethiloeng, supuni ea lefatse ea foxxe lijo, 1 tsinamone ea tsp, li-stick tse 3 tsa sinamone, kapa liapole tse khethiloeng hammoho le letlalo (khetha li-add-ins tseo u li ratang).
- Beha nako e tlaase ebe u pheha lihora tse 6 ho isa ho tse 7.
Arola lifahleho tse setseng ho likarolo tsa beke kaofela.
Lentsoe le Tsoang ho
Ho pheha butle ke tsela e monate, e bonolo le e ntle ea ho u thusa ho ja lijo tse phetseng hantle, karolo ea bohlokoa ea ho finyella lipakane tsa hao tsa ho ikoetlisa. Ha e le hantle ke mokhoa oo ho seng mohla o kileng oa tsoa ho oona le baatlelete ba 'nileng ba o sebelisa ho boloka boits'oaro ba bona. U ka thabela melemo e tšoanang ea bophelo bo botle ka lijo tse nang le phepo ka ho sebelisa mokhoa ona oa ho pheha 'me u e-ea tseleng e eang ho uena.
> Mehloli:
Reicks M et al. Tšusumetso ea ho pheha le ho lokisetsa lijo tsa malapeng ho batho ba baholo: liphello le liphello bakeng sa mananeo a nakong e tlang. Journal ea Thuto ea phepo e nepahetseng le Boitšoaro . 2014
> Smith LP le al. Mekhoa ea US ho lokisetsa lijo le ho sebelisoa ha lijo: tlhahlobo ea lipatlisiso tsa phepo ea naha le lithuto tsa nako ea ho sebelisa nako ho tloha ka 1965-1966 ho isa ho 2007-2008. Journal ea phepo e nepahetseng . 2013
> Wolfson, J., & Bleich, S. Na ho pheha lapeng ho amahanngoa le boleng bo ntlafatsang ba ho ja kapa ho lahleheloa ke boima ba 'mele? Bophelo bo Botle ba Sechaba . 2015