Ha o ntse o sheba ho fetola mekhoa ea hau ea ho ja le ho tlosa lijo tse nkiloeng le ho tsoa, ho etsa lijo tsa motšehare pele ho beke ea mosebetsi ke habohlokoa. E hloka ho khotsofatsa 'me e hloka ho ba bonolo kapa ho tsoa menu e tla bitsa lebitso la hau. Lisebelisoa tse 'maloa feela tse bonolo le metsotso e seng mekae ea nako ea hau' me o ka lokisetsa lijo tsa motšehare tsa mantsiboea ka nako e le 'ngoe ka kichineng!
Tsucchini e 'nile ea e-ba palo e le' ngoe ea batho ba bangata ba nang le tsoekere le ho shebella lijo tsa bona, ba fetohile lijo tse fokolang tsa carb. Likokoana-hloko tsa moea tse kang zucchini li etsa phapang eohle bakeng sa lijo tse monate ho fetoha tse thahasellisang le ho memela ho ja. Haeba u se na mochine o lebelo o ka boela oa sebelisa serrated peeler e tla u fa phello e tšoanang ea noodle le zucchini ea hau. Hlatsoa zucchini 'me u boloke peel bakeng sa li-vithamine tse eketsehileng le liminerale! O ka kenyeletsa eng kapa eng eo u e ratang. Ke e boloka e le bonolo mona empa o ka eketsa leha e le efe ea litlhahiso tse latelang ka moropa oa hau oa moea o tsoekere; pelepele e ts'oeu e bosula le e khubelu, li-mushroom tse tala, li-avocado tse butsoitseng, lifate tsa mohloaare, esita le monokotšoai o monate ho eketsa monate ho salate ena. Haeba u se motsoalle oa Asiago cheese ea cheddar kapa feta! Haeba u batla liprotheine li ka eketsa matsoele a khoho a phehiloeng!
Etsa sena ka nkho ea Mason mme o tla behoa matsatsi a mabeli. E keteke ka makhetlo a mabeli 'me u tla ba le matsatsi a mane a lijo tse sa tsotelleng empa e le tse phetseng hantle le tse khotsofatsang!
Seo U tla se Hloka
- 2 linoelo spiralized zucchini kapa chopped
- 1/2 senoelo sa tamati ea monate
- 1/2 senoelo se monate likomkomere
- 1 ounce Asiago chisi, e beola kapa e be le metsoako
- 2 tablespoons vinaigrette
Kamoo U ka e Etsang
- Beha kopi e le 1 ea li-noodle tsa moea tse tsositsoeng ka moea o ts'oanang.
- Top le 1/4 senoelo sa tamati ea cherry sekoteng ka seng.
- Kenya 1/4 senoelo sa likomkomere tse nkiloeng ka holimo ho e mong le e mong ea sebeletsang.
- Halofo e le 'ngoe ea ho kuta kapa ho rojoa Asiago cheese ka holim'a salate.
- Hlatsoa hantle vinaigrette 'me u tšollele tablespoons tse 2 holim'a salate e' ngoe le e 'ngoe.
- Ntho e 'ngoe eo u ka e etsang ke ho lahlela ntho e le' ngoe ka sekotlolo se le seng se seholo ebe u eketsa 1/4 senoelo sa ho apara sekotlolo.
- Arohane ka li-servings tse peli ka mor'a hore li akhotsoe hantle ka ho apara.
- Ha u lokisetsa lijo tsa motšehare letsatsing le hlahlamang: tšela likhaba tse 2 tsa ho apara ho ea ka tlaase ho nkho ea mason. Kenya metsoako ka taelo e thathamisitsoeng holimo ho e 'ngoe ho ea ho nkho ea Mason. Koahela 'me u boloke sehatsetsi ho fihlela u itokiselitse ho sebeletsa. Hang ha u se u itokiselitse ho sebetsa ka thata sisinya nkho ea mason ho lahlela ntho e 'ngoe le e' ngoe hammoho 'me u behe pole kapa sekotlolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 293 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 13 mg |
| Sodium | 796 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 6 g |
| Liprotheine | 10 g |