Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 116
Letlalo - 9g
Carbs - 7g
Protheine - 2g
Kakaretso ea nako metsotso e 75
Lokisetsa metsotso e 15 , Cook metsotso e 60
Litšebeletso tsa 16 (1/4 senoelo se seng le se seng)
Ho noa ho nepahetseng ho ka etsa hore bohobe bo monate bo se ke ba tsitsisoa. Phofu ena e khubelu ea pinki e ke ke ea pata bohlokoa ba eona bo phahameng ba phepo e nepahetseng, ka 'mala o tsoang ho anthocyanins, e leng li-antioxidants tse fumanoang litholoana tse khubelu le meroho e kang li-beet.
Li-beet tse khubelu li boetse li na le vithamine C, potasiamo, le fiber , ha li-chickpe le tahini li fana ka mohloli oa liprotheine ho u boloka u satiated ka mor'a hore u noe. Sebeletsa ka a hloekileng khaola meroho le eohle koro pita bohobe wedges halefile ka ontong ho fihlela mofuthu.
Lijo
- Li-beet tse peli tse khubelu
- 1 tablespoon oli ea mohloaare
- 1 15-ounce e na le li-chickpeas, e tšolitsoeng le ho hlatsoa
- 2 tablespoons tahini
- 2 e nyenyane konofolo cloves, minced
- 1/2 senoelo sa oli ea mohloaare
- 2 tablespoons lero la lemone
- 1/2 teaspoon letsoai
Litokisetso
1. Setofo se chesang ho 425F.
2. Peel le kotara li-beet 'me u li koahele ka foil e nang le 1 tablespoon oli ea mohloaare. Beha lesela le lenyenyane la ho baka (ho tšoasa mafura a mang a ka 'nang a tsoa ha a ntse a baka)' me u phehe metsotso e 45 hora, ho fihlela li-beet li hlajoa habonolo ka fereko.
3. Tlosa li-beet ho tloha ka ontong 'me u lumelle ho pholile bonyane metsotso e 10 ho isa ho e 15.
4. Eketsa li-beet tse phehiloeng ho motlakase oa lijo hammoho le lisebelisoa tse setseng le ho qeta ho fihlela motsoako o le monate.
5. Latsoang 'me u fetole lihlahisoa ha ho hlokahala.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Setsoako sena se khanyang le se setle sa beet se khubelu se ka sebetsa ho feta ho pata. Etsa lijo-thollo tsena ka lijo ka ho etsa beet e bofubelu e besitsoeng e hlasimollang mapheo a sephara!
Qala ka pele ho futhumatsa ontong ea hau ho 350F. Tšoara pita eohle ea koro kapa sekotoana sa bo-naan brad, jala ho tse ling tse bofubelu beet hummus, 'me u kenyetse meroho, liprotheine, linate le lipeo. Leka mebala e mengata ea khale, spinach, ricotta le li-1 tsa linate tsa pistachio. E tšoaee ka ovong ea hau ka metsotso e 10 kapa ho fihlela o futhumala mme o thabela lijo tse nang le limatlafatsi!
Linate tsa pistachio ke mohloli o motle oa mafura a phetseng hantle-pelo, fiber, protheine, Vithamine B6 le li-antioxidants tse nang le lits'oaetso tse khahlanong le ho ruruha 'mele' me li bontšitsoe ho fokotsa litekanyetso tsa tsoekere ea mali.
Litlhahiso tsa ho pheha le ho sebeletsa
Kenya likarolo tsohle tsa hau tse ratoang tse kang lihoete, litomkomere, cauliflower le broccoli ebe u li tšela ka hummus ena.
U ka ba ua phahamisetsa salate eo ue ratang haholo ka popola ea hummus ena.
Boloka polokelo ea hau ea hummus ka setsing se se nang metsi sehatsetsing 'me u nke lihlahisoa tse setseng ho uena ka tlung e nyane feela ka meroho kapa salate ea hau. Hummus e tla latsoa hantle ha e ka ja beke e le 'ngoe.