Litapole tse monate li bonahala li le mokhoa o nyenyane ha li joalo? Leha ho le joalo, ka lebaka le utloahalang!
Litapole tse monate ke mohloli o moholo oa Vithamine. Hantle haholo, litapole li na le vithamine C e ngata le vithamine A. Tsena ke tse ling tsa li-vithamine tse holimo tse thusang ho matlafatsa tsamaiso ea 'mele ea' mele 'me hangata nako ea thuso e re thibela ho kula. Litapole tse monate hape ke mohloli o moholo oa manganese le vithamine B6. Litapole tse monate, ha li ntse li tšoana le li-yam, ha li limela tse tšoanang.
Le hoja li-yam li boetse li ntle ho rona (li na le limatlafatsi tse tšoanang liemong tse tšoanang) li fapane haholo le litapole 'me li na le tatso e fapaneng haholo. Kea thaba ho uena, ke entse sesepe tsena ka bobeli le ka litapole tse monate 'me li hlahile ka tsela e ts'oanang. Bakeng sa mohaho, ke ngotse risepe ena ho sebelisa litapole.
Ho kenyelletsa mona, e entsoeng ka bacon, li-mushroom , le avocado ho ka 'na ha bonahala e le motsoako o sa tloaelehang. Litebelisoa tsa motsoako o mong le o mong, leha ho le joalo, li etsetsa lijo tse monate tsa litapole tse monate tse monate . Ntle le tšebeliso ea linoko le bokhutšoanyane ba eona, u tla lebala u le Paleo.
Seo U tla se Hloka
- 2 litapole tse kholo
- 1/2 lik'hilograma Bacon, e kentsoe likotoana
- 1 kholo avocado, letlalo le tlosoa le litholoana tse khethiloeng
- 1/2 senoelo sa li-mushroom
- 1 clove garlic, minced
Kamoo U ka e Etsang
Preheat oven ho ea likhato tse 400 Fahrenheit.
Koahela litapole ka thōko ho foil. Ha ove e felile pele, e be ka ontong 'me u bake bakeng sa metsotso e ka bang 45 kapa ho fihlela ha bonolo e ama fereko.
Ho sa le joalo, futhumatsa oli e nyane (khetho ea hau) ka skillet e mahareng. Beha konofolo, li-mushroom le bacon ka hare ho skillet. Sauteé ho fihlela bacon e crispy le li-mushroom le konofolo li le bonolo.
U se ke ua chesa. Eketsa letsoai bakeng sa tatso e eketsehileng, ha e se ho feta pinch. Ha metsoako e pheha, tlosa mocheso.
Hang ha litapole tse monate li tlosoa ho tloha ka ontong ebe li lumella ho pholile. Ha litapole li pholile hoo li ka amang, tlosa foil 'me u khaole ka lehlakoreng le le leng feela ka 1/4 tsela ea litapole. Sena ke ho etsa monyetla oa ho kenya lintho.
Tlosa tse ling tsa litapole le sebaka sa skillet le bacon, li-mushroom le konofolo. Kopanya ho fihlela o kopantsoe. Fokotsa ho kenya lintho ka tsela e lekanang le e 'ngoe le e' ngoe ea litapole. Ka hodimo ka tse ling tsa khase e khethiloeng 'me u thabele!
LITABA: Hangata ke tla etsa sena ho sebelisa li-anyezi ho e-na le li-mushroom kahobane li le bonolo ho lula li le teng. Haeba ho na le mohopolo o mong oa tatso o lakatsehang, o leka ho tlatsa litapole ka mokokotlo oa Fajita ho risepe ea Fajita Salad. Sena se boetse se etsa hore lijo tsa Paleo tse potlakileng le tse monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 977 |
| Total Fat | 62 g |
| Fat Satated | 18 g |
| Fat Unsaturated | 30 g |
| Cholesterol | 124 mg |
| Sodium | 2,033 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 13 g |
| Liprotheine | 52 g |