Likokoana-hloko tse loantšang meroho
Phuputso ea morao-rao e bontšitse hore li-veggies tse 'maloa li ruile haholo limatlafatsong tsa mafu. Mona ke bona!
Li-beet
Mohloli o ka sehloohong oa nitrate, o moholo bakeng sa khatello ea mali le ts'ebetso ea lipapali! Bakeng sa monate oa lijo tse monate oa beet juice mona .
Beet Greens
E tšetsoe ka vithamine K e amanang le ho theola likotsi tsa mofuta oa lefu la tsoekere oa mofuta oa 2. Mona ke se ratang ka lero la lero le beet meroho !
Microgreens
Li-radishes tsa bana, hop, kale le broccoli li na le limatlafatsi tse ngata tse kang livithamine C le E ho feta balekane ba bona ba hōlileng tsebong!
Motlolo oa metsi
Botala ba peppery bo na le li-vithamine tse ngata A, C le K.
Swiss Chard
Mefuta e 'meli - rainbow le tšoeu - ke mehloli e meholo ea lutein le zeaxanthin, li-antioxidants tse ntle mahlong a hau.
Collard Greens
E na le likarolo tse ngata tsa livithamine K le C, folate le beta-carotene. Ho thata ho fumana lero la diresepe le meroho e latsoang hantle! Mona ke e nang le li-collards!
Asparagase
Re ruile vithamine ea B e tsejoang e le folate, lipatlisiso li bontša hore limatlafatsi tsena li ntle ho boloka pelo ea hau e phetse hantle.
Sepinichi
Li-vithamine tse ngata C, A le K, le manganese ea diminerale, lipatlisiso li bontša hore likhapi tse 1.5 feela ka letsatsi li tla fokotsa kotsi ea mofuta oa lefu la tsoekere ea mofuta oa 2. Bonang! Lero le monate la lero la sopinashi .
Baby Kale
Hona joale fad ea khale e fetola lesea la khale. E rata haholo 'me e le e ruileng beta-carotene le vithamine C le K.
Lierekisi
Hantle kapa serame, senoelo sa lierekisi ke ho tšela ligrama tse 6 tsa fiber tse ntle bakeng sa ts'oaetso ea lijo, ho thusa ho theola k'holeseterole 'me e mong le e mong o lora hobane e etsa hore u ikutloe u khotsofetse' me u je ka tlaase.
Pepper e bitsoang Red Bell
Pepere e le 'ngoe feela eu fa B vithamine, beta carotene le makhetlo a fetang a mabeli a mangata a letsatsi la vithamine C. Hape ha e na veggie - ke tholoana ea sebele!
Broccoli
Mona ke lijo tse monate tse phahameng joaloka mohloli o ruileng ka ho fetisisa oa lik'hemik'hale tsa tlhaho tse tsejoang e le ho fokotsa kotsi ea kankere! Ke ena recipe ea lero la broccoli ea lero - e hlile e latsoa haholo!