Lekotla ena, salate le avocado ke setho sa mahlabula se pholileng, se nang le lero le pholileng le le pholileng. Likomkomere, tomate, avocado, meroho e monate le eiee e khubelu li hlatsuoa ka vinaigrette ea balsame. Kakaretso ena e etsa hore e be le salate e ntle ea lehlabuleng e ka sebelisoang hantle betheng ea meroho: spinach, romaine, arugula ke tsohle tse ka sehloohong tse khethollang. Likomkomere ke hydrating haholo (metsi a ka holimo ho 95%), ho pholileng le ho khahlanong le ho ruruha; li na le livithamine le liminerale tse ngata 'me li na le silika e ruileng, e ntle ka ho fetisisa bakeng sa lisele le moriri. Litamati li na le vithamine C e nang le mahlaseli a mangata, beta-carotene, le lycopene, hammoho le li-antioxidants tse ling tse ngata, tse ling tse ntle haholo bakeng sa bophelo bo botle ba pelo. Kamoko ea anti-inflammatory e tletse lihlahisoa tse ngata tse nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata e nang le mefuta e mengata ea mafura le mefuta e mengata e makatsang ea carotenoids, ho akarelletsa le beta-carotene le lutein, hammoho le fiber, vithamine K le B vithamine. Basil ke e kholo ea antioxidant 'me ho lumeloa hore e na le khahlanong le kankere le li-anti-viral properties. Ka kopo etsa bonnete ba hore o khetha likomkomere, li-tomate le litlama tsa salate ena, hobane tsena kaofela li le lenaneng la limila tse leshome tse silafetseng tsa limela tse ngata tse silafalitsoeng. Likokoana-hloko le lieiee li na le hantle ho hloekileng 15, ka hona ha ke ntse ke sebelisa lihlahisoa tsa lihlahisoa, tsena ha lia nyatseha. Re rata salate ena ka Liphoofolo Tse Phelang Tse Phethahetseng , le sejo se monate sa lijo tsa leoatleng, kapa e le karolo ea platter ea salate.
Seo U tla se Hloka
- 4 Kirby kapa 2 Likomkomere tsa Persia kapa tse ling tse se nang seedless, li tšeloa ka likarolo tse tharo tsa "4"
- 2 beefsteak kapa litamati tse 3, khaola li-wedges
- 1 Haas Avocado, e khabisitsoeng, e kenngoeng le e nang le likotoana
- 1/2 e nyane e oiee e bofubelu, e tranelitsoe haholo haholo
- 1 senoelo sa seno, makhasi a mangata kapa a cilantro, kapa ho kopana ha tse tharo
- Li-tablespoons tse peli tsa oli ea mohloaare e tsoetseng pele
- Di-teaspoon tse 2-3 tsa asene
- Letsoai la leoatle le pepere e ncha ea fatše ho latsoa
Kamoo U ka e Etsang
- Beha likomkomere tse nang le likotoana, tomate li-wedges, avocado, eiee e nang le lisiloeng le litlama hammoho le sejana sa khalase kapa khalase.
- Fula ka oli ea mohloaare le asene ea balsame mme nako le leoatle le letsoai le tse ling tsa pepere.
- Sebeletsa ka potlako, kapa habonolo ho pentile.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 220 |
| Total Fat | 16 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 102 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 7 g |
| Liprotheine | 5 g |