Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 183
Letlalo - 10g
Carbs - 21g
Protheine - 3g
Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 15
Litšebeletso tsa 6 (senoelo se le seng sa 1/4)
Meroho eo ue ratang haholo e bile e monate haholoanyane. Ntlha ea pele, u lokisetsa botlaaseng ba hao ba lamunu, bo pherese le bo botala. Joale, o ntlafatsa tatso ka ho kenyelletsa mokhoa oa hau oa mokhoa oa Asia oa ho apara.
Litapole tse monate li na le fiber tse ngata ho feta litapole tse ling, 'me ke mohloli o motle oa vithamine A le potasiamo. Hop e kholo ho Vitamins C le K 'me e oela sehlopheng sa limela tsa cruciferous.
Meroho ea Cruciferous e na le metsoako e bitsoang isothiocyanates, e ka thusang ho fokotsa kotsi ea lik'hemik'hale tse itseng, ho kenyeletsa le kankere ea sesepa le ea kankere. Ho fokotsa lithane tsa herbs le meroho e khabisitsoeng le ho eketsa tse ling tse seng kae tsa limela tsa sesame li boloka salate ena e pholileng, e pholileng le e monate ho ja.
Lijo
- Litapole tse nyenyane tse 3 kapa li-yam
- 1/4 senoelo se nang le oli ea sesame
- 1/2 k'habeche e bofubelu ea hlooho e bohale
- Lihoete tse peli tse bohareng
- Li-scallions tse nyenyane tse 3
- Kopi e le 'ngoe
- 1 senoelo arugula
- 1 pepone ea sesame peo
- 1 thispone tšoeu miso penta
- 2 tablespoons asene ea raese
- 1 tablespoon soy sauce kapa tamari
- 1 teaspoon ginger e ncha e ncha
- 1 e nyenyane konofolo clove, e hatelitsoeng kapa e grated
Litokisetso
1. Hlakola litapole 'me u tšele ka likotoana tse nyane.
2. Chesa oli ea sesame ka skillet e khōlō ebe o eketsa litapole. Cook, susumetsang maikutlo ka linako tse ling, ho fihlela litapole li qala ho sootho 'me li le bonolo, hoo e ka bang metsotso e 12. Ho sebelisa khaba e slotted kapa spatula, fetisetsa litapole ho sekotlolo se seholo, u siee oli e setseng ka skillet.
3. Khabareng, chesa k'harase e pherese le julienne kapa chesa lihoete.
Fokotsa likotoana tse nyenyane ebe u senya li-cilantro le arugula. Kenya ntho e 'ngoe le e' ngoe ka sekotlolo le litapole 'me u lihe hammoho le peo ea sesame.
4. Ho etsa liaparo: ka sekotlolo se sephara, kopanya hammoho miso penta, asene ea raese, moriana oa soya, ginger, garlic le oli e setseng e setseng ho pheha litapole.
5. Lahlela ho apara le k'habeche ea serame mme u sebetse ka lipeo tse ling tsa sesame holimo.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Eketsa le ho feta pherese ho ena e hlajoang recipe le litapole tse pherese tse pherese! Litapole tse tala li na le tšebetso e phahameng ka ho fetisisa ea antioxidant ea litapole tsohle, ka lebaka la lihlahisoa tsa tsona tse phahameng tsa anthocyanine le tsa phenolic. Ho eketsa lenane la liprotheine ka salate ena e matla, eketsa likotoana tsa sauteed kapa tse behiloeng ho tofu. Bakeng sa lefu la Thai, ho e-na le peo ea sesame, eketsa 1 ounce (e tletseng letsoho) ea likhahantsoane tse chesitsoeng.
Litlhahiso tsa ho pheha le ho sebeletsa
Thabela serame sa hao se setseng letsatsing le hlahlamang, ha litapole li tla ba sebopeho se sootho.
K'hope ena e boetse e le sejana se seholo sa lehlakoreng le leholo ho kopana le saalmon e halikiloeng . Salate e monate haholo ha e jeoa ka hare ho matsatsi a 5 ho itokisetsa.