Lintho tsa lintho tse molemo ka 100 g ea sehlahisoa: 56 kcal. Beet - mohloli o motle oa livithamine A, C, Sehlopha B, PP. E boetse e na le iodine, potasiamo, magnesium, calcium, tšepe, manganese, koporo, betaine le bioflavonoids. Ho lokisetsa lijana ho tloha mahapu, u tla boloka nako le ho kopa beng ka uena ka menu ea pele.
Saladi ea beetroot e nang le cottage chisi
- 300 g cottage chisi
- 500 g ea beetroot
- 100 g ya meroho ea dill
- 100 g ya walnuts e khethiloeng
- 100 g ea greenery
- parsley
- 6-7 tsp. mayonnaise
- 1 eiee e khōlō
- 3-4 mahe a phehiloeng
- letsoai le komine ho latsoa
Ho pheha:
Hlatsoa li-beet ebe u pheha ho fihlela o etsoa. Lihe li pheha ka thata ebile li pholile. Pororo le rinese ea dill, e omileng le e sila. Letlaba le hloekileng le le khaolelang ka ntle. Khaola mahe ka likotoana tse nyane. Kopanya sekotlolo sa chate ea mahae, mahe, walnuts, meroho (tlohela hanyane bakeng sa mokhabiso) le eiee. Kenya letsoai le komine ho latsoa. Beetroot e tlatsitsoe ka grater e bohareng ebe e apara sejana. Beha halofo ea mayonnaise ho eona 'me u koahe le motsoako oa curd. Tšela salate ka halofo ea bobeli ea mayonnaise 'me u fafatse litlama.
Turkey bakeng sa Turkey
Ho khetha ka lebenkeleng pakeng tsa sandwich le nama ea nama ea nama ea likhomo, uena, joaloka motšehetsi oa phepo e nepahetseng, ha e le hantle, khetha khetho ea bobeli. Ke hantle, empa hlokomela hore nama e patiloe pakeng tsa mahobe a mabeli. Ka linako tse ling ka sandwich le Turkey u ka fumana nama e lefifi le letlalo, e leng se etsang hore sejana sena e be khalori le mefuta e metle. E le hore u itšireletse ho 200 kcal, mamela litlhahiso: "Khetha nama e tšoeu: e na le mafura a 90% a tlaase. Le hore sandwich ea hao e ne e se e hloekileng, e leng eiee, e nang le pepere e khubelu le mosetareta. "
Pelepele e khabisitsoeng ka ho fepa
Ke bo-mang kajeno ba ka makatsoang ke sejana see? Ke taba e 'ngoe haeba u pheha ka cheese e sa tloaelehang!
Lijo tse 6 tsa sejana
Litokisetso: metsotso e 15
Litokisetso: metsotso e 25
- 6 Pelepele ea Bulgaria, e peeled,
- 4 lehlaka le leholo la likheo, khaola likarolong tse peli le ho khaola
- 1/2 senoelo se khethiloeng likotoana tse thata tsa chisi
- 1.5 dikopi tsa breadcrumbs
- 1/2 senoelo se tlaase sa mafura a tranelate
- Makhooa a mane
- 1/4 khalase ea skim
- letsoai, pepere ho latsoa
- 1/2 senoelo se tletseng phofo ea koro
- oli ea mohloaare ka sprinkler
Preheat ontong ho ea ho 200 ° C. Beha lesela la pampiri ea ho baka le pepere ho eona. Li noe ka metsotso e ka bang 2 ho fihlela li soothoa. Tlosa 'me u lumelle ho pholile. Ka sekotlolo, kopanya le chisi, tranelate e khabisitsoeng le halofo ea onion e khethiloeng. Qala ka motsoako oa halofo ea pelepele. Hlatsoa liprotheine ka mouoane o teteaneng. Metebo a tletseng a peppers a koahetsoe ka phofo. Hlakola pelepele ka protheine foam, 'me u kene ka breadcrumbs. Beha pelepele ka grate ea letsoai, pepere ebe o fafatsa ka oli ea mohloaare. Boha ka metsotso e 20 ho fihlela bohobe bo le khauta. Kopanya lieie e setseng le tranelate e bolila. 'Me u tšollele motsoako le pelepele e chesang.
- Ntho e tsotehang ea khalsiamo e na le lifeiga tse omisitsoeng: 250 mg ka 100 g (e lekanang le karolo ea boima ba lebese kaofela ho bapisoa le 28 mg feela). Leha ho le joalo, u se ke ua lebala hore sehlahisoa sena se monate le se phahameng haholo. Ka eona tse 100 dikgerama - 480 dikgerama tsa tsoekere. Ho fokotsa bonyane mahlaku a omisitsoeng bohloko le juiciness, ka metsotso e mmalwa, pheha ka mocheso o tlaase ka metsi kapa lero la litholoana. Litaba tse kholo ho ba sa rateng mefuta e mengata ea mafura a litlhapi. Lifate, joaloka trout kapa salmon, ke mohloli o babatsehang oa omega-3 le omega-6 polyunsaturated fatty acids, e leng ho thusang ho thibela maloetse a pelo le a mabeli (ho akarelletsa le kankere ea matsoele).
- Sefate ke litholoana tse nang le letlalo le thata haholo, ha li mamelle lipalangoang. Ka hona, litholoana tse lokelang ho tsamaea ka tsela e telele, li bokelloa li sa butsoe, 'me li butsoe ka ho feletseng letsatsing, lifeiga li ka lekoa feela naheng ea khōlo ea eona.
- Lifeiga ha se litholoana tse monate feela. E ntse e kopantsoe ka ho phethahetseng le lihlahisoa tse ngata 'me e makatsa ka mokhoa o tsotehang khampani le veine, mahe a linotši, linoko tse fapa-fapaneng joaloka ginger, cloves, sinamone, ka ham le limela tse monate (lemons le li-oranges).
- Ho latela litlaleho, Plato o ile a eletsa baatlelete ba Bagerike ho ja lifeiga tse ngata, 'me kajeno litholoana tsena hangata li bitsoa "litholoana tsa' mele". Ha ho makatse hore ebe e na le lik'habohaedreite tse ngata, tse re fang matla (20 g ka 100 g ya makhasi a mafura), fiber e sa u lumelle hore u hlaphoheloe (3 g), livithamine A le B, hammoho le lisebelisoa tse latelang: calcium, potasiamo, tšepe, magnesium , koporo.
- Khetha lifeiga ka hloko, hobane e haella habonolo. 'Me u boloke ka sehatsetsing matsatsi a fetang 2-3 a sa hlatsuoa le sejaneng se koetsoeng. U se ke ua nkoa ke phekolo ena e monate haeba u e-na le mathata le liphio kapa senya se nang le senya. Lifeiga li karolo ea lijo tse nang le bongata bo bongata ba oxalic acid, eo ho eona ho entsoe majoe a oxalate.
- Nakong ea PMS, ja litholoana tse 'maloa tsa feiga. Ke mohloli o babatsehang oa vithamine B6 (ka mg ka 100 g ea fetus), e ikarabellang bakeng sa ho hlahisa hommone ea serotonin, le ho thibela ho boloka metsi le ho ruruha. Karolo e 'ngoe ea litholoana tsena tse monate e ke ke ea e-ba ea bohlokoa ho basali ba sebelisang lithibela-pelehi, kaha tšebeliso ea lipilisi tsa hormone, hammoho le likhapetla li bolaea' mele mavithamine a sehlopha sa B.