Ke batla lijo tsa mantsiboea tse bonolo? Leka lijo tsena tsa tranelate cheese veggie wraps bakeng sa lijo tsa motšehare ho ea pele.
Ke rata motsoako oa tranelate le li-tortilla tsa phofo. Tlatsa li-veggies, 'me u na le meroho kapa li-vegan tse nang le bophelo bo botle (haeba u sebelisa cheese ea lebese e sa sebeliseng lebese) koahela sandwich bakeng sa lijo tsa motšehare. Sipinina le linaha li hlahisa lero la tranelate le koahela bophelo bo botle haholo, 'me mokoetliso o etsa hore e be e monate haholo. Thabela!
Seo U tla se Hloka
- 2 tablespoons lebese-ntle mahala tranese
- Li-tortilla tse 1 tsa phofo
- 1/4 senoelo sa sipinake
- 1/4 senoelo se hlahisang lesela
- 1/2 khalase (e tšebetsoe)
- 1/2 langa le le lej (sliced thinly)
- 1/4 likomkomere (likotoana tse tšesaane)
- 2 tablespoons khubelu eiee (minced)
- hlahisa letsoai (ho latsoa)
- pepere ea dash (ho latsoa)
Kamoo U ka e Etsang
- Abela li-crane tsa vegan ka phofo ea phofo.
- Beha litlhapi boemong leha e le bofe boo u bo ratang.
- Fafatsa ka bongata ba letsoai le pepere ho latsoa le ho thatela.
Lintlha
- Ke rata Vefutti ea vegan tranese cheese, empa u ka sebelisa mofuta leha e le ofe oo u o ratang kapa o ka o fumanang lebenkeleng la hao la lireschorente.
- Litlhapi tse kenyelletsoeng sekoahelong sena ke sona se etsang hore risepe e khanye. Li monate ebile lia matlafatsa boot. Ka mohlala, sipinake e jere vithamine K, vithamine A, manganese, folate, tšepe le lisebelisoa tse ling tsa bohlokoa. Ho na le botala ba makhasi bo fumanoeng bo tlatsetsang ho matlafatsong a bone 'me bo na le li-phytonutrients tse ka' nang tsa e-ba le melemo e khahlanong le ho ruruha le ho hanyetsa kankere.
- Litholoana tsa alfafa ke tse ling tse nang le melemo ea bophelo bo botle eo u ka 'nang ua se hlokomele. Litholoana tsa alfafa ke lipeo tse nyenyane tsa semela sa lirapa (e leng tsela e boima haholo le e bohloko bakeng sa ho jeoa ka nako e kholo). Li na le li-fiber, liprotheine le micronutrients, tse nang le lik'hilojule tse 8 feela ha li sebeletsa. Leha ho le joalo, etsa bonnete ba hore u latela litemoso tsa tšireletso ea lijo ha u reka, u boloke le ho sebelisa limela tsa alfafa. Peo le linaoa li hlahisa maemo a mofuthu le a mongobo a loketseng ho hōla ha libaktheria tse kang salmonella, listeria le E. coli. Ho ea ka Lefapha la Bophelo le Litšebeletso tsa Botho la United States, Bana, ba hōlileng, basali ba bakhachane le mang kapa mang ea nang le matla a ho itšireletsa mafung, ba lokela ho qoba ho ja limela tse mefuta-futa tsa mofuta ofe kapa ofe (ho akarelletsa le limela tsa alfa).
- Haeba u na le boloetse ba Celiac kapa ho utloahala ha gluten, leka ho kenya li-tortilla tsa poone bakeng sa li-tortilla tsa phofo. Lekhasi le leholo la lettuoa le ka boela la sebelisoa e le sebaka sa li-tortilla li-diresepe tse ngata.
Lisebelisoa:
Motheo oa George Mateljan. (2001). Sepinichi. Lijo tse Hlileng ka ho Fetisisa Lefatšeng, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, la 16 August). Melemo ea bophelo bo botle ea lerafere. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
Lefapha la Bophelo la US le Litšebeletso tsa Botho. E hlaha: Seo u lokelang ho se tseba. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1578 |
| Total Fat | 60 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 29 mg |
| Sodium | 3,280 mg |
| Li-carbohydrate | 223 g |
| Fiber Fiber | 25 g |
| Liprotheine | 41 g |