Coleslaw le yoghur

Lijo tse nang le phepo e nepahetseng, vithamine le salate e ncha e khabisitsoeng haholo ea hop e nang le spaghetti e loketse tsoekere efe kapa efe, haholo ho fokotsa boima ba 'mele.

Rekoto:

• Hlooho e le 'ngoe ea hop e ncha (500 gr.),
• Onion e 1
• 1 rantipole e nyane
• 1/2 parsley e ncha e sa tsoakoang.
• Bakeng sa setlolo:
  • 200 gr. yoghur ea tlhaho
  • 300 gr oli ea mohloaare
  • Liipone tse 3 tsa asene ea veine
  • 1 tbsp. khaba ea basil e halikiloeng hantle,
  • letsoai, pepere e ntšo ho latsoa.

Lokisetsa sopho ea yogurt: tšela ka sekotlolo se tsoakiloeng metsoako eohle ea sesepa, e otle ho fihlela e boreleli, e tšela ka sekotong se fumanehang hape se pholile.

Ho hop, arola makhasi a ka ntle ebe u khaola kutu. Khaola makhasi a hop ka mokhoa o hlakileng, ebe o penya ka bonolo ka matsoho a hau ho etsa hore e nolofale. Grate lihoete tse halikiloeng ka grater e halikiloeng, khaola onion meheleng e tšesaane. Ka parsley e ncha, hlobola makhasi feela.

Kopanya meroho le litlama tsohle le nako le salate ea yogurt.

Coleslaw

Coleslaw 300 g ea k'habeche e tšoeu le e khubelu, 40 g ea onion, 30 g ea oli ea meroho, letsoai le asene ea veine, 20 g ea mosetareta ea hlokahala. Koahela ka sekwahelo, tloha sebakeng se lefifi ka lihora tse 'maloa. Ebe meroho

Salad ea Seaweed

Seaweed salate ea 200 g ea seaweed, 200 g lettuce, 5 tbsp. thispone ea oli ea limela, kopi e 1 ea khoho ea khoho, kopi e le 1 ea asene, letsoai ho latsoa.

Coleslaw

Coleslaw metsoako 200 g ea hop, parsley le celery, 1, tbsp. khaba ea oli ea limela, 10 g ea mahe a linotsi, lero la lemone, tamati? mokhoa oa ho pheha 1. Ebola k'habeche, e hlatsoe ebe u e khaola ka joang bo tšesaane. Nako le mahe a linotsi le lero la lemone, tšela oli.

Lisebelisoa tsa Crispy Salad tse nang le Apple le Yogurt Dressing:

• Lemon ea lemone - 1 tsp.
• Morara (o se nang peo e ntšo) - 150 g
• Apple - 1 pc.
• Lihoete - 1 pc.
• Kh'abeche e tšoeu / Kh'abeche - 200 g
• Yogurt (ea tlhaho) - 150 ml

Nako ea ho pheha: Metsotso e 20

Litlhokahalo ka Mongolo o Mong: 2

Recipe "Crispy salad e nang le apole le yogurt apara":

Khaola hop likharekeng tse tšesaane.

Ebola ebe u khaola lihoete likotong tse tšesaane.

Morara khaola ka likarolo tsa 2-4. Kopanya tsohle.

Etsa mokhoa oa ho apara: khabisa apole ka grater e ntle ebe u fafatsa ka lero la lemone.

Kenya yoghur, kopanya le ho nosetsa salate.

E ka sebeletsoa.

Melemo ea salate ena e ntle haholo.
SEBAKI SEBAKO. Mabapi le dikahare tsa protheine, li-beet tse ngata li ile tsa ja lihoete, lihoete, li-turnips, rutabaga, li inehela feela ho isipineng. Ho feta moo, protheine ea limela tsa hop e likarolo li ngata ha e tlase ho lehe la likhoho. Khábeche e na le tartranic acid, e liehisang phetoho ea lik'habohaedreite hore e be mafura le e fokotsang kotsi ea ho tepella. Empa nakong ea ho pheha, tartranic acid e senngoe, ka hona k'habeche e tala e bohlokoa haholo ho batho ba boima haholo.

Kh'abeche ha se papali e ka har'a livithamini leha e le life, empa e na le boholo ba tsona le bongata bo boholo bo lekaneng bakeng sa meroho. K'habeche e na le vithamine C e ngata, 'me nakong ea polokelo e batla e sa senyehe. E boetse e bolokiloe hantle ka sauerkraut, eo, hammoho le litapole, e leng mofani oa mantlha oa vithamine C mariha. K'habeche e tšoeu e tšoeu e na le livithamini C tse 30 ho isa ho 60, ka karolelano e lekanang le ea li-orang kapa lilamunu. Ho koahela tlhoko ea motho ea letsatsi le letsatsi ea vithamine C, 200 g ea hop e lekane.

KHOTSO. Lihoete ke meroho e phetseng hantle haholo bakeng sa mmele. Melemo e thusang le e folisang ea lihoete e hlalosoa ke sebopeho sa eona se ruileng. Lihoete li na le livithamini tsa B, PP, C, E, K, carotene li teng ka har'a eona - ntho e fetohang vithamine A 'meleng oa motho .. Lihoete li na le protheine tse 1,3%, lik'habohaedreite tse 7%. Lihoete li na le liminerale tse ngata tse hlokahalang bakeng sa 'mele oa motho: potasiamo, tšepe, phosphorus, magnesium, cobalt, koporo, iodine, zinki, chromium, nickel, fluorine, joalo-joalo. Lihoete li na le oli ea bohlokoa e khethollang monko oa eona o ikhethang.

Lihoete li na le beta-carotene, e ntlafatsang ts'ebetso ea matšoafo. Beta-carotene ke selelekela sa vithamine A. Hang 'meleng, carotene e fetoloa Vitamin A, e leng molemo haholo ho basali ba bacha.
Melemo ea lihoete e sebelisoa phepo ea batho. Ho bohlokoa ho loha lihoete tse tala hobane sena se matlafatsa marenene. Kaha vithamini A e khothalletsa kholo, lihoete li molemo haholo ho bana. Vithamine ena e hlokahala bakeng sa pono e tloaelehileng, e boloka letlalo le li-membrane tsa mucous li le maemong a matle.
SEBELISO. Liapole li kenya letsoho ho rarolleng ha tsamaiso ea gastrointestinal le tsamaiso ea tšilo ea lijo, hape li sebelisoa ho thibela ho nyekeloa le ho eketsa takatso ea lijo.

Sebopeho sa liapole se na le 5 ho isa ho 50 mg% ea chlorogenic acid, e thusang ho tlosa acid ea oxalic 'meleng, hape, le ts'ebetso e tloaelehileng ea sebete.

Liapole cholesterol e tlase ea mali ka lebaka la pectin le likhoele tse amanang. Apole e le 'ngoe e nang le peel e na le 3.5 g. fiber, i.e. ho feta 10% ea tlhoko ea fiber ea letsatsi le letsatsi bakeng sa mmele. Apole e se nang peel e na le 2,7 g. likhoele. Limolek'hule tsa fiber tse sa koaheleng li hokahana le k'holeseterole 'me li kenya letsoho ho eona ho tlosa' mele, ka tsela eo li fokotsa kotsi ea ho koaloha ha methapo ea mali, tlhaselo ea pelo. Liapole li na le likhoele tse qhibilihang tse bitsoang li-pectins, tse thusang ho tlama le ho tlosa k'holeseterole e ngata e thehiloeng ka har'a sebete. Khaba ea apole e na le palo e kholo ea antioxidant quercetin, eo hammoho le vithamine C e thibelang li-radicals tsa mahala ho hlahisa litholoana tse mpe 'meleng. Ka lebaka la pectin, apole e boetse e fumana karolo ea matla a eona a ho itšireletsa. Pectin e khona ho tlama lintho tse kotsi tse kang lead le arsenic 'meleng le ho li tlosa' meleng. Ha moea o sa kenelle ka har'a liapole o thibela ho sokela le ho tlosa lintho tse kotsi 'meleng, ka tsela eo, o fokotsa menyetla ea mofetše oa colon.

Morara - ke motsoako o sebetsang oa ho hlatsuoa, ho natefeloa le ho lebella, o bohlokoa bakeng sa mafu a liphio, 'mala, sebete, lefu la sethoathoa le khatello ea mali, joalo ka tonic e akaretsang, o na le phello ea antimicrobial. Lero la morara le na le phello ea tonic. E na le thuso ho fokotseha hoa tsamaiso ea methapo (asthenia) le ho phatloha. E na le thepa ea diuretic le diaphoretic. E fokotsa cholesterol ea mali.

TLHOKOMELISO E HALALELANG KOTSI EA SALAD LE TUNA E SEBELANG

Seo u se hlokang:
4, litamati tse nyane
5-7 a mahlaka a tala eiee
1 canon ea tuna e makotikoting
lettuce
halofo ea thipa ea parsley
2 tbsp. khaba ea linate tsa phaene (e ka nkeloa sebaka ke peo ea mokopu)
letsoai, pepere - ho latsoa

Refuba:
1 tbsp. khaba ea oli ea mohloaare
Khaba e le 1 ea asene ea balsame
1 khaba ea lero la lemone
1/4 khaba ea lehe la zest
letsoai le pepere ho latsoa

U ka etsa salate ea khale joang ka tuna ea makotikoti:

1. Tomate e khaoloe likotoana tse nyane.

Tšoaha tuna e halikiloeng, e e fafatse hanyane ebe u ikoba ka fereko.

3. Bakeng sa ho khahla, kopanya metsoako eohle.

4. Lettuce e siea e koahetsoe ka moqomong ebe e beha sejana. Kenya tamati, eiee e tala.

Lithako

• Ligrama tse 15 tsa linate tsa phaene,
• Ligrama tse 15 tsa lithollo tsa soneblomo,
• Ligrama tse 15 tsa pistachios (e sa foleng),
• 1 kg ea k'habeche e tšoeu,
• Pelepele tse peli tse chesang (chili),
• Pepere e le 'ngoe e khubelu
• Tablespoons tse tharo tsa oli ea walnut,
• Tablespoons tse 2 tsa asene ea walnut,
• Ligrama tse 500 tsa loin e tsubelletsoeng (nama kapa likhoho),
• Ligrama tse 500 tsa yogurt ea tlhaho,
• Li-2 tsa lierekisi,
• 1 onion
• Pepere e le 1 ea cayenne
• Likhaba tse 2 tsa letsoai
• pepere le letsoai ho latsoa.

Lisebelisoa ke tsa li-servings tse 6.

Ho pheha

Hlatsoa k'habeche ka botlalo. Ebe o tlosa kutu mme o khaoloe hlooho hore e be metenya e mesesaane. Kenya k'habeche ka sekotlolo se seholo ebe u fafatsa ka likhaba tse peli tsa letsoai.

Ka bonolo hlakola k'habeche ka letsoai. E lokela ho ba bonolo ka sebopeho. Tlohela k'habeche ho emela metsotso e 15.

Hlatsoa lipitsa tse 2 tsa pepere, tse khaola likoto tse peli, tlosa lipeo le mela e tšoeu ka hare. Ebe u khaola likhoele tse tšesaane kapa li-cubes tse nyane. Etsa se tšoanang le pepere ea tšepe.

Etsa bonnete ba hore u hlatsoa matsoho a hau ka botlalo 'me u se ke oa ama mahlo a hau ka mor'a ho sebetsa le pepere. Ho seng joalo, li ka bonahala li le bohloko ebile li cha. Pigment ea capsantin e ikarabella bakeng sa sena.

Joale o hloka ho halikisa lieie le konofolo ebe o khaola li-cubes tse nyane. Ho hlokahala le ho kuta letheka. U ka e reka hang-hang ka li-cubes. Behella ka thoko.

Nka pan e nyane ea ho halika le linate tse halikiloeng ntle le oli kapa mafura. Ha ho nke nako e ngata, mohlomong metsotso e fokolang. Ha monko oa linate tse halikiloeng o hlaha moeeng, li ntše ka ntle.

Kenya lipeo tse halikiloeng, loin, chesang le pepere ea tšepe ebe o kopanya hantle.

Nka sekotlolo se tšesaane ebe u tšela yogurt ka ho eona. Kopanya hantle le oli ea walnut le asene ho fihlela e boreleli. Joale eketsa onion le konofolo. Tšela likhaba tse peli tsa mahe a linotsi kapa sopho eo u e ratang, nako le letsoai, fatše le pepere ea cayenne.

U ka kopanya ho apara salate esale pele kapa ho sebeletsa salate le ho apara ka likotlolo tse fapaneng. Haeba u batla, u ka sebeletsa salate e futhumetseng. E monate haholo!