Recipe e monate le e tsotehang e monate bakeng sa meroho e tala ea limela e fana ka 'mele oa hau ka tšehetso ea phepo ea phepo e nepahetseng. Meroho ea Collard e ka hara lelapa la meroho ea cruciferous mme e lokela ho kenngoa lijong tsa hau bakeng sa melemo ea bona ea bophelo bo botle. Meroho ea Collard e phahame haholo ka Vitamins K, A, C le folate hammoho le liminerale tsa manganese le calcium. Li-Collards li tsejoa ka ho fokotsa k'holeseterole ea mali, ho thibela kankere, ho fana ka ts'ehetso ea pelo le ho ba le fiber e phahameng haholo e fanang ka tšehetso ea lijo. Thabela li-antioxidant, li-anti-inflammatory leaf whenever you can!
Seo U tla se Hloka
- Likotlolo tse tšeletseng meroho (sehlopha se le seng, khaola lik'hilograma tse peli)
- Ginger e le 'ngoe e nyenyane (e hlahisitsoeng le grated kapa e betliloeng)
- 1 e nyane ea clove garlic (e hatelitsoeng kapa e fokotsehile)
- 1/4 teaspoon pepere e ncha e mongobo
- 1/4 teaspoon lebōpong la leoatle (kapa 1 tablespoon
- nama shoyu )
- 1 isipuni
- lero la agave
- Ho ikhethela: 1 teaspoon e le 'ngoe
- oli e teteaneng e nang le serame (e kang sesame, kokonate kapa mohloaare)
Kamoo U ka e Etsang
Lahla metsoako eohle hammoho. U ka lakatsa ho silila meroho ka matsoho ho netefatsa hore thepa eohle e monate e phatlalatsoa ka mokhoa o ts'oanang le ho apara meroho. U ka ja hang-hang kapa ua lumella ho lula ho fihlela hora. Sena se tla lumella nako ea hore tatso e tsamaee hantle 'me meroho e fokotsehe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 569 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 219 mg |
| Li-carbohydrate | 116 g |
| Fiber Fiber | 32 g |
| Liprotheine | 29 g |