E mong le e mong o ikutloa eka ba lokela ho ja boholo ba khale, empa ha e le tala ke nako e itseng ea ntoa. Ke bone mefuta e mengata ea diresepe bakeng sa lialade tsa khale moo litaelo li khonang ho silila lekhasi le leng le le leng la boholo-holo ka oli ea mohloaare ho ba etsa le ho ba fokotsa boima. Haeba ke ne ke e-na le nako ea ho silila ntho leha e le efe, mohlomong nke ke ka e khetha.
Ntho eo ke ratang ho e etsa ke ho e kopanya, e hahiloeng ka holimo, ka lijo-thollo tse chesitsoeng tse chesang, e le hore mocheso oa lijo-thollo o senya khale, empa o o siea ka mokhoa o itseng hore o be teng ka sejana. Mefuta ena ea lijana tsa lijo-thollo e ka fanoa e chesang, e mofuthu, mocheso oa mocheso esita le serame. Li ntle haholo, ka hona, etsa mantsiboea a mangata ho pholletsa le beke.
Leka lijo tse ling tse kang farro, harese, mabele, motsoala (e leng pasta, empa ha ho mohla u nahanang ... quinoa ha e le hantle ke peo).
Haeba u ne u se na nako kapa tšekamelo ea ho jala lijo tse apereng lijo-thollo tsa lijo-thollo ka sesepa sa ho baka ho qeta ho pholile, u ka theoha mohato. E mpa e lumella quinoa hore e pholile ka mokhoa o ts'oanang, mme e felisa monyetla oa hore salate e be ntho e nyenyane kapa ea gummy.
Seo U tla se Hloka
- Likopi tse 4
- hot cooking quinoa
- Likopi tse 4 tse seng kae tse qhibililoeng pele (sephutheloana sa 1-ounce)
- ½ senoelo se nang le li-onion
- 3 tablespoons oli e ngata ea mohloaare oli
- 2 tablespoons lero le monate lemon
- 1 tablespoon tšoeu veine
- Lipolepo tse 2 tsa mosetareta oa Dijon
- 1 teaspoon minced konofolo
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, kapa pitsa eo u phehileng quinoa ho eona, kopanya quinoa le khale ho fihlela e kopantsoe hantle. E lumella ho lula metsotso e ka bang 3 e le hore khale e sebetse hantle.
- Ka setsing se senyenyane kopanya eiee, oli ea mohloaare, lero la lemone, asene, mosetareta oa dijon, garlic le letsoai le pepere. Tšela ho apara ka motsoako oa quinoa, ebe u lahlela ho kopanya hantle. Haeba u e-na le nako, beha litepa tsa ho baka ka rimmed le limela tsa aluminium 'me u phatlalatse salate ea quinoa e le hore e phophole ka potlako le ka tsela e ts'oanang. Sebeletsa sekotlolo, mocheso oa mohatsela.
Boitsebiso bo bong bo mabapi le botala ba lilemo tse leshome, kare: Lintlha tse ling li ka fumanoa mona:
- Kale ke setho sa lelapa la hop (Brassica oleracea), le amanang le lifate tsa cruciferous tse kang hop, broccoli, cauliflower, li-collard le li-brussels li hlaha.
- Kale ke e 'ngoe ea Lijo Tse Matla ka ho Fetisisa Tse Nontrient ho The Planet
Senoelo se le seng sa Kale (e ka bang ligrama tse 67 kapa li-ounces tse 2,4) se na le (1):
Vithamine A: 206% ea RDA (ho tloha beta-carotene).
Vitamin K: 684% ea RDA.
Vithamine C: 134% ea RDA.
Vithamine B6: 9% ea RDA.
Manganese: 26% ea RDA.
Calcium: 9% ea RDA.
Koporo: 10% ea RDA.
Potassium: 9% ea RDA.
Magnesiamo: 6% ea RDA.
Joale e na le RDA 3% kapa ho feta bakeng sa Vithamine B1 (Thiamin), Vithamine B2 (Riboflavin), Vithamine B3 (Niacin), Iron le Phosphorus.
Sena se tla ka kakaretso ea lik'hilojule tse 33, ligrama tse 6 tsa carbs (tse 2 tsa tsona ke fiber) le 3 dikgerama tsa protheine.
- Kale e na le li-antioxidants tse matla. (Antioxidants ke dintho tse thusang ho loantša tšenyo ea lithethefatsi ka li-radicals mahala 'meleng)
- Ke mohloli o babatsehang oa vithamine C.
- Khale e ka thusa ho theola k'holeseterole, e ka fokotsang kotsi ea lefu la pelo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 141 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |