Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 213
Mafura - 8g
Carbs - 28g
Protheine - 9g
Kakaretso Nako ea metsotso e 7
Lokisetsa metsotso e 7 , Cook metsotso e 0
Litšebeletso 3
Ka metsotso e seng mekae, u ka ba le sekoahelo se monate se entsoeng ka lijo-thollo tse nang le pelo e ntle , e leng molemo bakeng sa bophelo bo botle ba kelello le bokooa ba kelello. Ka lebaka la likokoana-hloko tsa bona le li-antioxidants, lithollo kaofela li fana ka melemo e mengata ea boko bo matla, hammoho le ho fana ka ts'ireletso e khahlanong le ho ruruha, e 'nileng ea bontšoa hore e lieha ho fokotsa ts'oaetso. Na u fumana bonyane litšebeletso tse tharo tsa lijo tse ngata ka letsatsi?
Broccoli e fana ka vithamine C, fiber, le vithamine tse molemo B tse kang folate, tse thusang bophelo bo botle ba pelo le ho thusa ka bophelo bo botle ba boko, hape. Ho sebeletsa meroho ka letsatsi ho ka sireletsa khahlanong le ho fokotseha ha tsebo le ho sireletsa mohopolo, o ka amanang le lefu la Alzheimer. Ho feta moo, lipatlisiso li bontša hore likhahla tse kang linaoa tse ntšo li fumaneha ts'ireletso khahlanong le ho lahleheloa ke matla a kelello.
Lijo
- Likopi tse 2 tsa broccoli le liroti tse hlajoang
- ½ senoelo sa marinated artichoke lipelo, tse khethiloeng
- Likotlolo tse nkiloeng tsa bohobe bo kopane
- Li-sprigs tse 3 ho isa ho tse 4 tse ncha tse qhibilihantsoeng
- Supuni e le 'ngoe ea oli ea mohloaare e natefileng
- Supuni e le 'ngoe ea balsamic asene
- 1 teaspoon mosetareta oa Dijon
- 2 tablespoons thollo e tlaase mafura a Greek
- Letsoai le pepere ho latsoa
- 3-inch e kholo ea lijo-thollo
Litokisetso
- Ka sekotlolo se sehareng, eketsa lintja, li-artichokes, linaoa le cilantro; ho kopanya ka bonolo ho kopane.
- Ka sekotlolo se senyenyane, hlakola hammoho oli, asene, mosetareta, yogurt, letsoai le pepere. Tšela holim'a motsoako oa linaoa. Fokotsa hammoho ho fihlela o koalehile.
- Kenya li-wraps ka lebokose la ho itšeha. Beha karolo ea boraro ea lihlapa ho e 'ngoe le e' ngoe. E roala le ho sebeletsa. Thabela!
Mefuta e sa tšoaneng ea lijo le litšebeletso
Li-wraps tsena li monate ka mefuta e mengata ea litlhapi, ho kopanyelletsa le pelepele e tšepehileng, li-mushroom le likomkomere.
Li-veggies tsa grill bakeng sa tatso e fapaneng le litlolo. Eketsa mocheso ka lipilisi tse chesang kapa setho sa sriracha, kapa ho fihlela monate o nang le mahe a linotši ho apara. O ka eketsa protheine e nyenyane haholoanyane ka khoho e tšolotsoeng kapa e entsoeng ka letsoai, e nang le cubed tofu, kapa o lahlela ka lialmonde tse ling tse sotutsoeng le pistachios tse khethiloeng.
Ho e-na le ho shapa u ka sebelisa lettuce e khethiloeng, spinach kapa khale. Fumana pōpo ka meroho ea hau. Ikemisetse ho lahlela litlama tse ncha tse kang basil, dill, kapa rosemary. Abela lera la avocado kapa hummus ka ho phuthela pele o eketsa litsuonyana, bakeng sa loma le monate haholoanyane.
Litlhahiso tsa ho pheha le ho sebeletsa
O ka futhumatsa li-wraps ka grill kapa microwave ka metsotsoana e 30 ho isa motsotso o le mong pele o tlatsa.
Khaola sekoahelo ka seng halofo mme u sebetse ka sopho ea gazpacho kapa likomkomere. E phethehile letsatsi le futhumetseng la lehlabula. Kapepe ena e boetse e kopane hantle ka spritzer e tšoeu ea veine kapa khalase ea metsi a phatsimang ka lime e ncha.