Lihlahisoa tsa Brussels li halikiloe tlas'a radar bakeng sa baapehi ba bangata, 'me ka lilemo tse ngata li matha. Empa ke khetho e babatsehang ea ho etsa lijo tsa mariha. Joaloka meroho e mengata, ho chesa ho totobatsa tsoekere ea tlhaho le ho matlafatsa tatso. Ho ratoa ho boetse ho atleha ho felisa metsoako e nkhang hamonate e etsang hore ba bangata ba se rate ho pheha le ho ja limela tsa Brussels.
Seo U tla se Hloka
- 1/2 lik'hilograma ea Brussels ea hlaha
- 1 isipuni
- oli ea mohloaare
- 1/4 teaspoon letsoai la kosher
- 1 tablespoon unsalted botoro
- Mokeli oa 1/2 lemon e nyane
Kamoo U ka e Etsang
- Hlalosa kolobe ho 350 F.
- Tlosa makhasi leha e le afe a mosehla ho tswa ho limela tsa Brussels mme u li khaole ka halofo.
- Beha sekotlolo mme u tšele ka oli ea mohloaare le letsoai, ebe u hlophisa pampiri ea ho baka.
- Roast bakeng sa metsotso e 30 ho isa ho e 45 ho fihlela ho phunya hanyenyane ka ntle le ho soeufala. Susumelletsa halofo ho khothalletsa esita le ho browning.
- Qhibiliha botoro ka lero la lemone le tšollele limela tsa Brussels.
Litlhahiso tsa Mokhoa
U na le meroho e kholo e tsoelang pele ka limela tse halikiloeng tsa Brussels, 'me ho bonolo hape.
Empa ke eng e tlatsetsang tatso ea bona le mokhoa oa eona ho etsa lijo tse thahasellisang le tse khotsofatsang?
Bakeng sa ho kena ka hare, khoho ke ho ea ho nama. Leka khoho e halikiloeng ka botoro ea lemon, khoho e halikiloeng kapa e phofo kapa e phofo e nang le lemon. O batla tlhapi e itseng? E tsamaea hantle. Letšoao le soeufetseng, khubelu e khubelu kapa catfish ke mokhoa o khathollang o nang le limela tsa Brussels, ka bobeli le ka mokhoa o motle. Eketsa lehlakore la pasta kapa raese 'me u na le lijo tsa mantsiboea tse phetseng hantle tse sa u tsebeng lefapheng la tatso. Lihlaha tsa Brussels li bile li tsamaea hantle le li-omelets le quiche bakeng sa lijo tsa bosiu bo kang bosiu bosiu. Khetha veine e tšoeu e omileng e kang chardonnay, sauvignon blanc kapa Orvieto e omileng e kopanya holimo.
Powerhouse Powerhouse
Limela tsa Brussels ke tsa "hona joale" lijo ka lebaka la phepo e nang le phepo e nepahetseng.
Pele, ba na le lik'hilojule tse 38 feela ka senoelo, ha ho hlokahale hore ba bale. Li na le ligrama tse 8 tsa lik'habohaedreite ka senoelo, ho akarelletsa le ligrama tse 3 tsa fiber. Ke mohloli o babatsehang oa vithamine C le K le mohloli o motle oa vithamine A, folate, manganese le vithamine B6. Lihlahisoa tsa Brussels li na le karolo e phahameng ka ho fetisisa ea glucosinolate ea motsoala leha e le ofe oa motsoala oa hae oa morara - meroho ea mosetareta, meroho ea li-collard, kale, k'habeche, cauliflower le broccoli. Li-glucosinolate ke likokoanyana tse sireletsang khahlanong le kankere. Ena ke khahlo ea bona ea linaleli, hammoho le lihlahisoa tsa tsona tse phahameng.
Kamoo U ka Khethang le ho Boloka Limela Tsa Brussels
U ka fumana litholoana tsa Brussels ho pota-pota selemo kaofela, empa li ntse li le ka nako ho tloha ka hoetla ho ea ho selemo, e leng se etsang hore e be limela tsa mariha tsa pele.
Batla limela tse nang le limela tse tiileng le tse khanyang. Lihlōmela tsa Brussels li tla lula sehatsetsing, li bolokiloe ka mokotleng oa polasetiki, ka matsatsi a ka bang 10. Ba tla boloka lehare ka selemo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 186 |
| Total Fat | 13 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 15 mg |
| Sodium | 320 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 7 g |
| Liprotheine | 5 g |