Melemo ea Bophelo ba Carrot le Litlhahiso Tsa ho pheha
Haeba u rata lijo tse monate, lihoete li ka 'na tsa e-ba phekolo e ntle. Li-calories tse lihoete li batla li le tlaase 'me li bonolo ho li lokisetsa le ho li bapala habonolo feela. Likokoana-hloko tsa phepo e senola hore lijo tsena ke bohlale ho li boloka ka kichineng.
Lik'hilojule Litabeng tsa Lihoete le Netefatsi
| Li-Carrot tsa Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba mefuta-futa (61 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 25 | |
| Li-calories tse tsoang ho Fat 0 | |
| Kakaretso Fat 0g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium e 42mg | 2% |
| Potassium 195mg | 6% |
| Lik'habohaedreite 6g | 2% |
| Fiber Fiber 1.5g | 6% |
| Sugars 3g | |
| Protein 0.5g | |
| Vithamine A 204% · Vithamine C 6% | |
| Calcium 2% · Iron 1% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Lihoete ke phekolo e phetseng hantle. Veggie e na le litlheferetsi tse ngata 'me lihoete tse le' ngoe li na le lik'hilojule tse 30 feela. Ha se mpe, ha ho joalo? Empa ke ha u ja feela tšebeletso e le 'ngoe. Ho sebeletsa e le 'ngoe ho ka' na ha e-ba le lihlatsoana tse nyenyane tsa lihoete kapa liroete tse le 'ngoe tse khōlō. Empa lik'hilojule tse lihoete li ka eketsa ka potlako haeba u eketsa likoti le ho li ja ka kelello.
Carb dieters e fokolang le batho ba hlokang ho fokotsa lijo tsa lik'habohaedreite ba ka boela ba ameha ka carbs ka lihoete . Ho na le ligrama tse tšeletseng tsa carbs ka carrot le tse tharo tsa grama ea tsoekere, ho feta meroho e mengata. Empa lihoete li boetse li fana ka fiber. Kahoo u tla fumana mararo a mararo a 4,5 feela ka carotlolo.
Melemo ea Bophelo ea Lihoete
Le hoja lihoete li eketsa tsoekere lijong tsa hau, veggie e bonolo ho ja e boetse e fana ka melemo ea bophelo bo botle. Lihoete ke mohloli o babatsehang oa vithamine A. Ho ea ka Mekhatlo ea Sechaba ea Bophelo, vithamine A ke ea bohlokoa bakeng sa pono le ho thusa 'mele ka ho hōla ha lisele, ho itšireletsa mafung, ho hlahisa le puisano e ntle pakeng tsa lisele tsa hau.
Lihoete ke mohloli o motle oa thiamin, niacin, vithamine B6, folate le manganese. Ho phaella moo, lihoete ke mohloli o motle haholo oa lijo tse fokolang, vithamine C, vithamine K le potasiamo.
Kamoo U ka Hlang Lik'halori ka Lihoete
"Bothata" ba lihoete ke hore li bonolo ho ja haholo. Ha e le hantle, haeba o tla ja lijo tse ngata, lihoete ke e 'ngoe ea likhetho tse ntle.
Empa haeba o leka ho theola boima ba 'mele, ho ithuta ho ja lijo tsohle ka mokhoa o leka-lekaneng ke habohlokoa. 'Me haeba o ja lihoete le ho pata , joale u ka ja lijo tse ngata tsa letsatsi ka nako e le' ngoe.
Haeba o ja bohobe ka lihoete, leka ho qoba ho li kenya ka ho hlahisa lik'halori tse phahameng. Lik'hilojule tse entsoeng ka onion, mohlala, e ka ba tse phahameng ho feta lik'halori lijong tsohle ha u sa shebe hore na u ja lijo tse kae. Hopola hore esita le ho ja lijo tse nang le bophelo bo botle ho ka ba kotsi bakeng sa lijo tsa hau ha u eketsa li-sauces, dips, le condiments.
Haeba o leka ho theola boima ba 'mele ka ho khaola li-carb , u ka' na ua fofa lihoete hobane li na le tsoekere e phahameng ho feta li-veggies tse ling. Empa haeba u bapisa ligrama tse 4 tsa tsoekere ka lihoete ho tholoana ea tholoana e kang banana , lamunu kapa apole, e leng le e 'ngoe e na le ligrama tse 20-30 tsa tsoekere, ebe lihoete ha li shebahala li le mpe haholo. Haeba u tšoenyehile ka tsoekere ka lihoete, kopanya meroho ea hau ea sesebelisoa sa lijo tse nang le mefuta e mengata ea lijo tse hlabosang tse kang celery kapa broccoli. Ka tsela eo u ba le phekolo e bohloko ntle le ho senya lijo tsa hau.
Ho Nata le ho Boloka Lihoete
Boholo ba litsebi li khothalletsa hore u reke lihoete le litlhōrō tse ntseng li khomaretsoe bakeng sa ho hloekisa hantle. Empa tsena ha li fumanehe kae kapa kae 'me hase bohle ba nang le nako ea ho khaola le ho pheha lihoete lapeng.
Kahoo batho ba bang ba nang le mekhoa e metle ea li-snack ba khetha lihoete tsa bana ho e-na le hoo
Lihoete tsa bana ke lihoeteana tse nyane tse khaotsoeng lihoete tse khōloanyane. Hangata lihoete tsa bana li hlatsoitsoe le ho hloekisoa e le hore u ka li ja hantle ka mokotleng, u li etse lijo tse monate tse monate le tse phetseng hantle.
Lihoete li lokela ho bolokoa ka sehatsetsing ho boloka tatso, ho hloekisa le ho etsoa. Lihoete li ka ba leqhoa, empa ho li kenya ka lehare ho ka fetola meroho ea meroho.
Li-carrot Recipes le Mekhoa e Molemo ea ho Lokisetsa
Lihoete li ka qhibiliha 'me tsa songoa hore li jeoe tse tala. Ke solo e monate kapa e phetse hantle, joaloka hummus. U ka boela ua qeta lihoete 'me ua li kenya salate kapa ho phuthela ka pelo e le monate o monate.
Haeba u rata ho pheha 'me u rata ho leka ho etsa lihoete tsa lihoete, leka leha e le efe ea lijana tse monate kapa tse monate.
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