Sejana sa li -mushroom tse nooang li ka fetola sefuba sa tlhapi kapa sopho e entsoeng ka letsoho lijo tsa lijo tsa mantsiboea ... mme haeba bohle ba tafoleng ba e-na le li-mushroom , joale u ka e fetisetsa mme e mong le e mong a li nke ha a lakatsa . Li boetse li le ntle holim'a burger (nama ea khomo, saalmon, Turkey, veggies, u na le eng), kapa polenta e phehiloeng. Boima ba lik'hilograma tse peli tsa li-mushroom li ka 'na tsa bonahala li le ngata, empa li theoha haholo ha li pheha. Li phehe ka paneng e kholo, kahoo li hlajoa hantle ka letsoho ho e-na le ho chesa.
Li kopanya ka har'a raese pilaf bakeng sa lijo tse ntle tsa phomolo, kapa li li lahlele ka farro kapa quinoa e phehiloeng.
Seo U tla se Hloka
- 1 tablespoon oli ea mohloaare
- Li-mushroom tse 1 tsa li-mushroom (li-assortment, li-sliced)
- 1/2 teaspoon konofolo (
- ho fokotsa)
- Letsoai la kosher ho latsoa
- Pepere e ntšo ho latsoa (e ncha fatše)
Kamoo U ka e Etsang
- Hlase skillet e khōlō haholo ho feta mocheso o phahameng. Eketsa oli, joale li-mushroom le konofolo, nako le letsoai le pepere, 'me u qale metsotso e 10 ho fihlela mokelikeli o fetohile mouoane' me li-mushroom li fetohile hantle.
- Latsoang mme u fetole linako, mme u sebeletse chesang.
Hangata batho ha ba nahane ka li-mushroom e le mohloli o motle oa phepo e nepahetseng, empa ke sona seo batho ba lekhotleng la Mushroom ba lokelang ho se bua:
Li-mushroom li fana ka liminerale tse 'maloa tsa bohlokoa, tse kang vithamine D le potassium (8%), eo' mele ea rona e hlokang hore e sebetse hantle.
Li-mushroom ke tsona feela tse fanang ka vithamine D mocheng oa lihlahisoa le e 'ngoe ea mehloli e fokolang ea lijo. Vithamine D e thusa ho haha le ho boloka masapo a matla ka ho thusa 'mele hore o amohele khalsiamo. Ho feta moo, e thusa ka ho hōla ha lisele, ho sebetsa ha neuromuscular le immune, le ho fokotsa ho ruruha.
Li-mushroom ke tse ling tsa lisebelisoa tse ngata ka ho fetisisa tsa selenium, e leng diminerale e thusang sesole sa 'mele hore se sebetse hantle.
Li-mushroom ke mohloli o motle oa livithamine tsa B, tse kang riboflavin le niacin, tse fanang ka matla ka ho roba liprotheine, mafura le lik'habohaedreite. Riboflavin e thusa ho boloka lisele tse khubelu tsa mali, ha nicin e khothalletsa letlalo le phetseng hantle 'me e thusa tsamaiso ea lijo le methapo e sebetsang hantle.
Potassium ke diminerale ea bohlokoa e thusang ho boloka tekanyo e tloaelehileng ea mokelikeli le ea diminerale, e leng senotlolo sa ho laola khatello ea mali. E boetse e phetha karolo ea ho etsa bonnete ba methapo le mesifa, ho kenyelletsa le pelo, e sebetsang hantle. Mefuta e sa tšoaneng ea li-mushroom e na le potassium e fapaneng, ka hona hlahloba mefuta e sa tšoaneng hore u bone hore na ke efe e ruileng ka ho fetisisa, haeba e le limatlafatsi tseo u li batlang ho itšetleha ka lijo tsa hau.
Bakeng sa litsela tse monate tsa ho fumana phepo ea li-mushroom, leka Mushroom, Onamone ea Caramelized le Feta Frittata , Khoho le Li-mushroom ka Letsoai la Cream, kapa Leek, Mushroom le Goat Cheese Quiche.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 38 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 212 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |