Haeba u ne u batla salate e ntle haholo bakeng sa ho ja lijo tsa Keresemese, sena se ne se tla ba sephahla se seholo. Empa e ntle ebile e khatholla selemo ho pota, haholo-holo qetellong ea lehlabula ha zucchini e se feela ka nako, empa e theko e tlaase le e ngata haholo.
Pop ea peō ea kharenate e fana ka botle bo botle le monate oa tart. Ka linako tse ling u ka fumana peō ea kharenate e se e tlosoa litholoana, ka likotlolo tse nyenyane, karolong ea limela tse lokisoang ka sehatsetsing. 'Me ka sebele u ka reka litholoana' me u li tlose haeba ha se khethollo. Ena ke setsi sa sebele sa salate.
Seo U tla se Hloka
- 1 kholo zucchini
- Likotlolo tse 2 baby arugula
- 1/2 senoelo peo ea kharenate
- Bakeng sa Lemon Vinaigrette:
- 2 tablespoons lero la lemone
- 1 tablespoon asene ea raese
- 3 tablespoons oli ea mohloaare (e eketsehileng moroetsana)
- C letsoai le pepere e ntšo ho latsoa
- 1 shallot e kholo (e tšesaane)
- 1 tablespoon e entsoeng ka moriana o hloekileng (o khethiloeng)
- 1 tablespoon e ncha ea oregano (e entsoeng)
Kamoo U ka e Etsang
Ho sebelisa meroho peele, khaola lengthwise ho theosa le zucchini ho bopa tšesaane litepisi, ho rotating ea zucchini e le hore u 'ne u fumane bohale bo tšesaane ba botala ka boholo ba lilae. E boetse oe fetole e le hore u se ke ua kenella ka hare le peo.
Beha lithane tsa zucchini sekotlolo se seholo. Kenya arugula le halofo ea peō ea kharenate.
Ka setsing se senyenyane, kopanya lero la lero la lemone, asene ea raese, oli ea mohloaare, letsoai le pepere, shallots le oli e ncha le oregano. Shake ho kopanya, tšela ho apara ka salate, 'me u qhomele ho kopanya. Fafatsa holim'a dipeo tsa kharenate le tse ling.
Melemo ea likharenate ke efe?
"Melemo ea likharenate ha e na palo ea bophelo bo botle. Ntle le hore likharenate li phetse hantle, likharenate lia monate. Likharenate li boetse li na le thepa ea antioxidant, ea antiviral le antitumor." Ho boleloa hore e na le mehloli e mengata ea livithamine, kaha e akarelletsa vithamine A, vithamine C le vithamine E, hammoho le folic acid. Litholoana tsena li na le makhetlo a mararo ho feta li-antioxidants joaloka veine kapa tee e tala. Ho boleloa hore ke matla a phelisang hantle.
Likharenate li tsejoa haholo-holo bakeng sa ho folisa mathata a amanang le pelo le ho boloka phekolo ea mali e atlehang le e phetseng hantle. Melemo e meng ea bophelo bo botle e akarelletsa ho phekola mafu a mala, kankere, maemo a meno, osteoarthritis, phokolo ea mali le lefu la tsoekere.
Melemo ea bophelo ea likharenate e ka thabisoa ke ho li ja ka litsela tse 'maloa. U ka li nka ka mofuta oa lero kapa u ka ja peo ea eona, sirapo, pata, lero kapa ho tsepamisa mohopolo. "
Haeba u rata mefuta ena ea salate, leka li-noodle tsa zucchini kapa "li- zoodle " u sebelisa li-spiral! Mona ke lisebelisoa tse tharo tse phahameng ka ho fetisisa tseo ke ileng ka li leka. Ebe u sheba lipepe tsena tse monate le tse thabisang tsa moea oa ho ts'oanela ho etsa le bana.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 95 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 18868 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |