Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Li-calories - 195
Letlalo - 4g
Carbs - 25g
Protheine - 15g
Kakaretso Nako ea metsotso e 15
Lokisetsa metsotso e 15 , Cook 0 mets
Litšebeletso 4 (senoelo sa 3/4 ka seng)
Tlhahiso ena e ba boima haholo lijong tse ncha tse thehiloeng limela 'me li sebelisa liprotheine tsa liphoofolo tse tsoang ho tuna e le tse hlakileng. Tuna ke khalori e tlaase, tlhapi e phahameng ea protheine e nang le pelo e phetseng hantle ea omega-3 fatty acids . Boloka tuna e nang le makotikoting ka har'a nako ea hau ea lijo tsa motšehare ka nakoana.
Hobane litlhapi li na le melemo e mengata ea phepo e nepahetseng, ho khothalletsoa ho ja litlhapi tse mafura ka makhetlo a mabeli ka beke . Leha ho le joalo, meroho e hloka hore e jeoe letsatsi le letsatsi e le hore e kotule melemo ea tsona. Khempe ena e fumana matla a veggie le linaoa tse tšoeu tse tšoeu tse nang le fiber, celery e nyenyane, le shallot e hahiloeng ka monko o monate le parsley e ncha. E boloka lintho tse hloekileng ka ho apara lemon le oli ea mohloaare.
Lijo
- 1, 15-ounce e na le linaoa tse tšoeu, tse tšolotsoeng le ho hlatsoa
- 1, 5-ounce e ka tšela metsi a mangata a tuna a nang le metsi, a tšolotsoeng a bile a tletse metsi
- 2 seaplane linotsi celery, khabeloa chopped
- 1 shallot e nyenyane, e tšesaane
- 1/4 senoelo se qhibililoeng-lekhasi la Italy parsley
- 3 tablespoons lero la lemone
- 1 tablespoon oli ea mohloaare
- letsoai le pepere ho latsoa
- lettuce ea Roma, li-crackers, kapa toast, bakeng sa ho sebeletsa
Litokisetso
- Kopanya linaoa, tuna, celery, shallot, parsley, lero la lemone le oli ea mohloaare ka sekotlolo se seholo.
- Nako ea ho latsoa ka letsoai le pepere.
- Sebeletsa ka lettuce e khōlō ea moroma makhasi, li-crackers kapa toast.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U batla ho etsa meroho ee? Ke nix feela ea tlhapi ea tuna. U ka penya linaoa ka morao ea fereko bakeng sa ho kopa ho hongata ho "flaky".
Bakeng sa ho fapana ha li-veggie tse 'maloa, leka ho pata pepere e tala kapa e khubelu ho e-na le kapa ho phaella serapeng sa celery, kapa u khelose lihoete tse ling tse hahiloeng hantle kapa li-radishes.
Kopanya litlama mme o leke ho e-na le parsley. Ts'ebetso ena kaofela ea li-veggie le litlama li tšoana le phepo e nepahetseng.
A ke khone ho kokota setala sa tuna sa monate? Leka ho sebelisa setala sa yogurt sa Greece, kapa esita le monate o monate ho e-na le mayonnaise bakeng sa tatso e ncha.
Litlhahiso tsa ho pheha le ho sebeletsa
Tseba tuna ea hau. Albacore tuna e nang le oli e ngata ea omega-3 ka ho le joalo empa kaha e tsoa mefuta e meholo ea tuna, e boetse e na le mercury e eketsehileng . Chunk light tuna e tsoa mefuteng e menyenyane ea litlhapi 'me e na le mafura a tlaase a mercury le omega-3. Li-tuna tse tletseng metsi le tse nang le oli e ka ba karolo ea lijo tse phetseng hantle. Tata e tletseng metsi e na le lik'hilojule tse nyenyane le mafura 'me e ka ba theko e tlaase ho feta tuna e tletseng oli.