Libaka tse Molemohali le tse mpe ka ho fetisisa tsa bophelo Bophelong ba Lijo tsa Italy
O rata ho thabela lijo tsa Italiana ha u ja? Batho ba bangata ba jang lijo tse phelang hantle ba rata ho ja pasta, pizza le lijana tse ling tse tloaelehileng. Empa ho thoe'ng ka phepo e nepahetseng ea lijo tsa Mataliana? Na u lokela ho nahana ka bosiu ba hao pizzeria kapa karolo ea karolo ea petso ea hau ea letsatsi la phota ?
Ka lehlohonolo, ha ho hlokahale hore u. Ho na le litsela tse ngata tsa ho thabela lijo tse phelisang tsa Setaliana ha u tsoa.
Ho hlahloba Moeta-le-moeeng oa menu ea lijo
Ho ka etsahala hore ebe ha ho makatse hore ebe pasta e monate, eo u e bonang hangata menyeteng ea Mataliana e ke ke ea u thusa haholo. 'Me pizza e khethollang libakeng tse ngata tse tloaelehileng tsa ho ithabisa tsa Italy, hangata li jere nama e nang le letsoai, e mafura ,' me e koahetsoe ke li- fattening cheese . Ha ho ntse ho le molemo ho thabela lijana tsena ka nakoana, ka mokhoa o lekanyelitsoeng, ho na le mekhoa e mengata e phetseng hantle le e monate eo u ka e khethang.
Mefuta e mengata e hloekileng ea litaliana tsa Italy e entsoe ka meroho e monate e kang tomate, zucchini, kapa eggplant le mehloli e metle ea mafura, joaloka mehloaare kapa oli ea mohloaare . Haeba u boloka boholo ba likarolo bo lekaneng, u ka thabela salate ea antipasto kapa sopho ea meroho (joaloka setsi sa marulelo), tsela e nyane ea pasta, le nama e teteaneng le meroho.
Haeba u shebeletse lijo tsa caloric , arolelana thuto ka 'ngoe le letsatsi la hau la lijo tsa motšehare. Ka tsela eo, o ka thabela lijo tse tloaelehileng mme o ntse o boloka morero oa hau oa ho ja hantle ka tsela.
Lijo Tse Tsejoa ka ho Fetisisa tsa Italy
| Spaghetti le Lijo tsa Meatballs Linnete tsa phepo e nepahetseng | |
|---|---|
| Ho Sebeletsa Tlhaku e 1 (246 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 239 | |
| Li-calories tse tsoang Fat 90 | |
| Total Fat 10 g | 15% |
| Lihlahisoa tse khotsofatsang 3.5 g | 17% |
| Polyunsaturated Fat 1.2 g | |
| Letlalo la Monounsaturated 4 g | |
| Cholesterol 17 mg | 5% |
| 775 mg ya sodium | 32% |
| Potassium 494 mg | 14% |
| Li-carbohydrates 27 g | 9% |
| Litlhapi 7 g | |
| Protheine 11 g | |
| Vithamine A 13% · Vithamine C 9% | |
| Calcium 8% · Iron 16% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Hoo e ka bang motho e mong le e mong o laela pasta ha ba etela reschorente ea Italy. Spaghetti e tlōla lethathamong e le ntho e ratang nako eohle. Lik'hilojule tse ka senoelo se le seng sa sejana se monate li ke ke tsa senya lijo tsa hau, empa hangata u ja senoelo se le seng?
Lijo tse nepahetseng tsa lijo tsa Italy li tla itšetleha ka hore na u khetha ho ja kae. Haeba o etela Serapa sa Olive mme o laela Spaghetti le Sesole sa Marinara sa Sauce le Meatballs (3) u tla ja lik'hilojule tse 900 le ligrama tse fetang 38 tsa mafura ha u ja lijo tsohle.
Liqeto tse ling tsa Lifate tsa Olive li fana ka lik'hilojule tse ngata le mafura. Ka mohlala, Fettuccine Alfredo, e na le lik'hilojule tse 1010 le ligrama tse 56 tsa mafura. Lasagna Classico e fana ka lik'hilojule tse 930 le ligrama tse 53 tsa mafura, 'me eggplant Parmigiana e fana ka ligrama tse 1060 le tse 54 tsa mafura.
Khetho e Ntle ka ho Fetisisa Methong ea Italy
Ha o laela lijo tsa hau tafoleng ea Italy, tsepamisa maikutlo liprotheine le li-veggies ho etsa hore lijo tsa hau li phele hantle. 'Me ho ela hloko boholo ba karolo ea bohlokoa ke habohlokoa. Likarolo tse ling tsa li-starter kapa li-appetizers li le khōlō hoo li ka arohanang pakeng tsa batho ba 'maloa ba jang lijo.
Saladi e apereng hantle le sopho e entsoeng moro e ka 'na ea e-ba e tlase ka lik'hilojule. Pasta e fagioli (mokete oa setata le sopho ea linaoa) hangata e na le pelo e lekaneng hore e be lijo tse feletseng.
Haeba u rata pasta, joale thabela sepeiti se senyenyane.
Li-pasta lijana tse lahleloang ka oli le tse nang le lijo tsa leoatle (shrimp, scallops kapa salmon) le meroho e halikiloeng ka kakaretso ke khetho e ntle ka ho fetisisa. Fana ka pasta ea lijo-thollo kaofela haeba e fumaneha ho eketsa tlhahiso ea hau ea fiber.
Haeba o laela seto sa setso se sheba mefuta e khethollang e kenyeletsang lijo le meroho e halikiloeng kapa e halikiloeng. Likhoho le lijana tsa lijo tsa leoatleng li ratoa lijong tsa Manyeshene tse ngata 'me li ka' na tsa e-ba lik'hilojule tse tlaase ho feta veal e nang le bohobe kapa mafura a mafura. Li-entrees tsa limela tsa morara joaloka li-eggplant tse halikiloeng li na le mekhoa e nepahetseng hantle.
Phoso e ntle ea bophelo bo botle meleng ea Italy
Le hoja lijana tse ngata tsa Italy li entsoe ka lijo tse ntle, tse ncha, seo ha se bolele hore sejana se seng le se seng se na le mokhoa o tsotehang oa phepo.
Haeba reschorenteng eo ue ratang haholo e fana ka li-breadsticks ha u lutse tafoleng, li behe ka thōko kapa u kope seva ho li tlosa. Boloka lipilori tsa hau tsa starch bakeng sa lijo. 'Me ha u hlahloba menu, ela hloko mantsoe a kang "alfredo" kapa "carbonara" kaha lisoso tsena li entsoe ka ho feletseng ka mafura.
U lokela hape ho qoba lijo tse phekotsoeng le lisekisi tse khethehileng, haholo-holo haeba u le lijo tse fokolang tsa sodium. Lijo tsena tse monate li phahame ka letsoai le mafura.
Qetellong, ela hloko likarolo tsa lijo tsa hau haeba u etela reschorente ea Italy e sebeletsang lijo tsa lelapa. Ho bonolo ho ja haholo ha likotlolo tse kholo tsa lijo li behoa ka pel'a hau. Lijo tse ling tsa lireschorente li bile li e-na le "bosiu" bo lekaneng 'me li tsosolosa likotlolo ha u ntse u ja.
Haeba u ja mokhoa oa lelapa, tlatsa poleiti ea hau ka nako e 'ngoe ebe u latsoa lijo. Nka chelete e eketsehileng lapeng ho thabela lijo tsa motšehare letsatsing le hlahlamang.
Lijo tse phelisang tsa lijo tsa Setaliana tse phetseng hantle
Tsela e 'ngoe e ntle ea ho thabela lijo tse ntle tsa Italian ke ho iphehela lapeng. Nako ea 4 Monghali Luca Manfe o fane ka kakaretso ena bukeng ea My Italian Kitchen .
Meroho e Meliloeng ka Pesto ea Parsley ea Parsley
- 4 Li-eggplant tsa Italy (tse ka bang 1 lik'hilograma / 450 dikgerama ka 'ngoe), li phunye le ho khaola bolelele ba 1/8 cm (3 millimeters)
- Letsoai
- Likopi tse peli (480 milliliters) oli ea mohloaare e sa nyaloang, hammoho le ho pheha meroho
- 2 e bohareng ba lekhasi la lehlabula, khaola bolelele ba 1/8 cm (3 millimeters)
- 2 e tsoekere zucchinis, khaola bolelele ba 1/8 cm (3 millimeters)
- Pepere e ntšo e ncha
- Li-ounces tse 7 (hoo e ka bang 1 senoelo; 200 grams) li-anchovies tse nkiloeng ka oli ea mohloaare
- 6 garlic cloves, peeled le smashed
- 2 tablespoons khabeloa grated lemon khama
- Senoelo sa "½" (120 milliliters) lero la lero la lemone
- 1 senoelo (20 grams) e entsoeng ka parsley e ncha
Lokisetsa meroho: Linepe ea 2 ea ho baka liphaephe tse nang le lithaole tse peli tsa pampiri le ho beha lilae tsa eggplant holim'a tsona. Hlapa ka letsoai ka letsoai. Tshebetso ena e bitsoa degorging; e thusa ho tlisa mongobo ho tsoa ho eggplant e le ha e pheha e tla ba e monate ho e-na le ho tsuba.
Fokotsa oli e nyenyane ea mohloaare ka pan e khōlō ea sauté kapa pan ea grill ebe u hlakola pan ka thaole ea pampiri. Beha mocheso o phahameng-mocheso le mocheso ho fihlela o hoeletsa o chesang. Beha meroho e lekaneng ho tlatsa pan 'me u phehele metsotso e 3 ho isa ho e 4, ho fihlela o soeufetse' me o fetoha. Fula oli e ngata ea mohloaare holim'a meroho ebe o pheha metsotso e 3 ho ea ho e 4, ho fihlela o lehlakoreng lehlakoreng la bobeli. Ho fetisetsa pampiri ea bakeng e koahetsoe ka pampiri ea letlalo (haeba likarolo tsohle tsa hau tsa ho baka li sebelisoa bakeng sa li-eggplant, sebelisa platter kapa lipoleiti tse 'maloa). Nako e nyenyane haholo ka letsoai le pepere.
Tsoela pele ho pheha squash le zucchini ka li-batches ka mokhoa o ts'oanang ho fihlela likarolo tsohle li pheha. Hlokomela hore pan e tla chesa ha u ntse u tsoela pele ho pheha 'me meroho e ka chesa haeba u sa behe leihlo le lebetseng; u ka 'na ua hloka ho fokotsa mocheso hanyenyane' me u phehele metsotso kapa hanyane ka lehlakoreng le leng.
Pat li-slices tse nang le lithaole tsa pampiri le li phehe ka pan ka mokhoa o ts'oanang u phehile squash le zucchini, ntle le hore o tla hloka oli e ka bang habeli.
Lokisetsa marinade: Ho motlakase oa lijo, kopanya oli ea mohloaare, li-anchovies, konofolo, khase ea lemon le lero, parsley, le 1 teaspoon pepere e ntšo. Koahela ka metsotso e le 'ngoe. Joalokaha u hlokometse, ha re phaella letsoai ho marinade, kaha li-anchovies li se li ntse li le letsoai haholo.
Lokisetsa lera la meroho e koetlisitsoeng ka lijo tsa khalase ea casserole kapa sejana sa ho baka. Koahela le tse ling tsa marinade mme u phete ka likarolo tse ling tsa meroho le marinade ho fihlela meroho eohle e sebelisitsoe. Koahela le refrigerate bosiu bo le bong pele u sebeletsa.
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