Li-calories tse nang le likokoana-hloko le Melemo ea bophelo bo botle
Likokoana-hloko li batla li tšoana le liperekisi ha li tluoa tabeng ea boitsebiso ba tsona ba limatlafatsi. Ponahalo ea bona ha e fapane haholo, ebang, le phapang e khōlō e le letlalo la bona. Liperekisi li koahetsoe ke fuzz, athe li-nectarine li na le letlalo le tšesaane le le boreleli. Le hoja litlolo tsa bona li fapane ka ho fapaneng, li ka fetisanoa liapisetsong le mefuta ea tsona ea nama ho tloha ho e tšoeu ho ea ho lemon.
Likokoana-hloko li na le bolokolohi bo ikhethileng kapa bo khomaretsoeng. Hangata li-nectarine li jeoa ka letsoho, athe li-nectarine tsa khomarela li molemo ho pheha 'me ke mofuta o atisang ho kenngoa ka makotikoting.
Likokoana-hloko li molemo ka ho fetisisa nakong ea lehlabula, tlhōrō ea selemo ka July le ka August. Li-nectarine tse nang le makhasi le tse nang le motsoako li fumaneha selemo se seng le se seng.
| Nectarine Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba sekhahla (2-1 / 2 "dia) (142 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 62 | |
| Lik'halori tse tsoang Fats 4 | |
| Total Fat 0.5g | 1% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monatsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 285.42mg | 8% |
| Li-carbohydrates 15g | 5% |
| Fibete ea lijo 2.4g | 10% |
| Litlhapi tse 11.2g | |
| Protein 1.5g | |
| Vithamine A 9% · Vithamine C 13% | |
| Calcium 1% · Iron 2% | |
> * Ho latela dijo tse 2 000 tsa khalori | |
Likokoana-hloko li na le lik'hilojule tse fokolang, 'me li na le mohloli o moholo oa fiber, e nang le karolo ea 10 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi ka litholoana tse lekaneng tse lekaneng. Li-fibre li ka u thusa hore u lule u tletse, u hule k'holeseterola hōle le pelo ea hao, 'me u boloke mahlaba a hao le tsoekere e tsitsitseng ea mali.
Melemo ea Bophelo ea Litlhapi
Likokoana-hloko ke mohloli o motle oa vithamine ea C , e nang le karolo ea 13 lekholong serapeng se le seng sa litholoana. Li boetse li na le vithamine A, fiber, potasiamo le beta-carotene. Bona, joaloka diperekisi, le tsona li na le likarolo tse ngata tsa limela tsa phytochemicals-limela tse thehiloeng limela tse amanang le melemo e mengata ea bophelo bo botle, e kang ho fokotsa kotsi ea lefu la pelo, kankere le lefu la tsoekere.
Beta-carotene, pele ho vithamine A, ke antioxidant e thusang ho boloka bophelo bo botle ba letlalo le mahlo.
Lipotso Tse Tloaelehileng Mabapi le Likokoana-hloko
Na ke hloka ho reka li-nectarine tse phelang?
Joaloka diperekisi, li-nectarine li fumaneha lethathamong la makhetlo a mabeli. Sena se bolela hore ba atisa ho ba le masala a mangata a likokoanyana. Ha ho khoneha, ho molemo ho reka li-nectarine tse phelang. Haeba litšenyehelo li le bothata, tloaelehileng e ntle le eona, etsa bonnete ba hore u hlatsoa ka botlalo. U ka boela ua sheba ho reka li-nectarine tse nang le maqhubu a mongobo, a ka bang leqhoa ka ho hlaphoheloa, 'me a eketse vithamine le diminerale tsa bona.
Nka kenya li-nectarine kae?
Likokoana-hloko li na le sekoting se seholo bohareng. Ho tlosa sekoti, hlatsoa pele lero le ho e omisa ka thaole ea pampiri. Beha nectarine ka lebokose la ho itšeha. Etsa sekhahla se tebileng, u phunyeletse ka sekoting ka sekoting se bohareng u sebelise thipa e hlabang. Ka mor'a moo, sotha lectarine e sehiloeng ka litsela tse fapaneng e le hore u be le likarolo tse peli. Sekoti se lokela ho tlosoa habonolo ka menoana ea hau kapa khaba.
Ho Nata le ho Boloka Li-Nectarines
Nako ea nako ea li-nectarine ke likhoeli tsa lehlabula, ka July le ka August ho hlahisa chai e ntle ka ho fetisisa. Li-nectarine tse nang le makhasi le tse nang le motsoako li fumaneha selemo se seng le se seng. Haeba u etsa qeto ea ho reka li-nectarine tsa makotikiti, etsa bonnete ba hore o khetha li-juice tsa tsona 'me ha li na tsoekere e eketsehileng.
Ha u reka, etsa bonnete ba ho fofonela li-nectarine tsa hau. Khetha tse nang le monko o monate. Letlalo le lokela ho ba le monate, le mosehla kapa le mosehla-lamunu ebile le se na bolotsana bo kang litlolo, matheba a bonolo le wrinkles. Ho fapana le seo batho ba bangata ba se lumelang, litlhaku tse khubelu ha li bontše ho phatloha. Haeba o fumana lero la letlalo la letlalo la botala, seo se bolela hore se ne se khethiloe kapele 'me se ke ke sa butsoala. Likokoana-hloko li tla nolofatsa ka nako, empa hang ha li khethoa li ke ke tsa monate.
Likokoana-hloko li tla tsoela pele ho butsoa ka mocheso oa motsoako (ntle le haeba li khethoa ha li sa le monyenyane), 'me mokhoa ona o ka tšeloa ka ho o beha ka mokotleng oa pampiri.
U ka boloka li-nectarine ka sehatsetsing ho ba thibela hore li butsoe haholo, empa li ja haholo ebile li ja haholo ka mocheso oa kamore. Haeba o ke ke oa khona ho ja li-nectarine tsa hau pele li butsoitse, li hlatsoe, li tlose ka sekoting, li li khaole likaroleng, 'me li hlahise ka har'a mokotlana oa seferefere.
Mokhoa o Molemo oa ho Lokisetsa Likokoana-hloko
Likokoana-hloko li jeoa haholo ke tsona kapa li kopane ka linate tsa linate kapa linate tsa linate bakeng sa li-protein tse phahameng tse nang le fiber. Likokoana-hloko li boetse li kenyelletsa li-salate, li-pancake tse tletseng lijo-thollo, li-yogurt tsa Greece, kottage chisi le lijo-thollo tse chesang, joaloka oatmeal. Khaola le holimo ka holim'a lijo tsohle tsa hao tsa lijo-thollo kapa li-crackers tse nang le bohobe bo monate, bo tlatsang. Kapa u li patele ebe ua li kenya salsa bakeng sa topper e nang le mafura a tlase, a monate. Qetellong, li kopane le smoothie e khathollang, e ka sebelisoang e le phetolo ea lijo.
Li boetse ke lisebelisoa tsa bohlokoa mefuteng e meng ea lijo tse khotsofatsang, tse kang jams, pies, le li-cobbler. Ema holimo ho ea holimo ka yogurt bakeng sa lijo tse nang le mafura a tlaase a mafura a limatlafatsi.
Li-Recipe le Likokoana-hloko
Etsa lijo tsa hoseng, li-appetizers, li-snacks le lijo tse ka sehloohong ka li-nectarine. Leka litlhapi tsena bakeng sa qalang:
- Li-Nectarine Tse Bakeng le Pistachios
- Lejoe la Litholoana tsa Lejoe
- Chicken e halikiloeng le Blackberry le Nectarine Salsa
> Mehloli:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 802.