, Ka tlhaho li-Artichokes li monate, kahoo ha ho hlokahale hore u etse ntho e kholo ea ho chesa likhahla tsena tse monate haholo. Kakaretso ena ea artichoke e sebelisa mokhoa o bonolo oa ho chesa ho tsepamisa mohopolo litlolo. Li-artichokes li ka jeoa ka tsela leha e le efe eo ue ratang - e chesang, e futhumetseng kapa e pholileng.
Seo U tla se Hloka
- 4 e kholo ea artichokes
- 2
- Lemons , halofo
- Tablespoons tse 4
- oli ea mohloaare
- 4 cloves garlic, peeled, ea sala kaofela
- 1 teaspoon letsoai
Kamoo U ka e Etsang
- U sebelisa thipa e entsoeng ka serrated, khaola kutu ea artichoke moo e kopanang le setsi. Eteletsa artichoke ho pota 'me u khaole li-inch tse ka hodimo. Ka potlako hlaba artichoke ka lemon e khaotsoe ho ba thibela ho senya.
- Hlakola lisebelisoa tse 4 tsa lisekoere tse boima. Itlotsa marotholi a seng makae a oli ea mohloaare setšoantšong ebe o beha lehlakoreng la lehlaka la artichoke. Tšoara clove ea konofolo ka bohareng 'me u suthele fatše ka inch kapa joalo. Fafatsa 1/4 teaspoon ea letsoai ka hodimo. Koahela 1 tablespoon oli ea mohloaare ka hodimo. Qetella ka ho hatisa lemon ea halofo ka holimo. Mokelikeli oa lemone o tla "hlatsoa" oli ea letsoai le ea mohloaare tlase pakeng tsa makhasi.
- Bokella likhutšoanyane tsa limela ebe o hatella hammoho holimo ho tiisa artichoke (joaloka ts'okolate ea kiss). U ka koahela karolo ea bobeli ea foile haeba u sa nahane hore u na le tiiso e thata haholo.
- Pheta ka li-artichokes tse ling. Beha pitsa e halikiloeng mme u chesoe ka 425 F bakeng sa hora le metsotso e 30. Etsa phomolo metsotso e 20 pele u koala le ho sebeletsa.
Kaofela ka Li-Artichokes
Li-artichokes li laeloa ke phepo e nepahetseng, empa kantle ho boleng ba tsona e le lijo, li ntle ho tlhaho. Artichoke ke e 'ngoe ea limela tse ipiletsang haholo ho feta moo. Ha e le hantle ke palesa e kholo haholo ea mofuta oa lekhasi o hōlang ho ba bolelele ba limithara tse 4 le bophara ba limithara tse 6. Artichoke buds e sa kotuloang li thunya joaloka lipalesa tse putsoa. Ha ho makatse hore ebe artichoke ke ntho eo u lokelang ho e bona 'me e ka sebelisoa hape e le kichine ea khabiso kapa ea ho khabisa tafoleng.
Hona joale ka phepo eo. Artichoke e tlatsa phunya e matla. Semela sena se setle se na le li-antioxidants tse ngata, tse ling tsa tsona li ntle bakeng sa tsamaiso ea vascular, ho loantša ho ruruha, ho thusa ho sireletsa khahlanong le lefu la pelo le kankere, le ho theola k'holeseterole. Artichoke e le 'ngoe e na le ligrama tse 10 tsa fiber - hoo e batlang e le halofo ea khoeli ea letsatsi le letsatsi e khothalletsoang basali le karolo ea boraro bakeng sa banna. E otla li-hitters tse boima tlhōlisanong ea leruo la fiber, joaloka linaoa tsa lima, tse tala, li-prunes, avocado, oats, linate le lihoete. Li-artichokes li boetse li phahame ka potassium, e le tsa bohlokoa bakeng sa ho boloka ho leka-lekana ha electrolyte le ho boloka khatello ea mali boemong bo tloaelehileng. Li-artichokes li boetse li na le vithamine K e ngata le folic acid e khothalletsang lethathamo le lelelele la melemo ea bophelo bo botle.
Semela sena se setle ka hare le ka ntle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 214 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 108 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 2 g |
| Liprotheine | 9 g |