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Se ke oa Lahleha

Lapeng

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Lehlabula ke nako ea lisalate ha ba ntse ba etsa lijo tse hlabosang, tse pholileng le tse phetseng hantle tsa hlabula. Phuputso e bontšitse hore nakong ea lehlabula, lireschorente tse ngata linaheng tse futhumetseng joalo ka Toronto, li bona ho theoha ha bareki ka karolelano, ntle le libaka tsa ho jella tse ikhethileng ka lisalate. Leha ho ka ba le mabaka a mang a ho fokotseha ha bareki joalo ka matsatsi a phomolo a lehlabula, phetoho ea takatso ea lijo ho salate ka lebaka la libaka tse futhumetseng e nkuoa e le sesosa se ka sehloohong. [1]

Phuputso e 'ngoe e phatlalalitsoeng koranteng ea Publish Health Nutrition e re tšebeliso ea litholoana tse sa tsoa khuoa kapa salate ea meroho e ka ba le litlamorao khahlanong le maloetse a mangata a kang mofets'e le mafu a pelo. [pedi]

Ka hona, re ka re ntle le ho re boloka re pholile nakong ea lehlabula, lisalate li boetse li thusa ho thibela mafu a mangata le ho re boloka re phetse hantle.

Sehloohong sena, re tla tšohla lethathamo la lisalate tse hlabosang le tse phetseng hantle tsa hlabula, hammoho le diresepe tsa tsona. Sheba.

1. Grama e tala e hlahisa salate

Linaoa tsa Mung li tletse li-antioxidants, magnesium, potasiamo le faeba ea phepo. Li-antioxidants tse peli tsa bohlokoa ho mung e bitsoang vitexin le isovitexin li ka thusa ho thibela kotsi ea ho hlaseloa ke letsatsi. Ho ea ka phuputso, gram e tala e thusa ho tlosa 'mele, ho tima lenyora, ho khothaletsa ho ntša metsi ka hona, ho fokotsa mathata a mocheso oa lehlabula.

● Tee e le 'ngoe ea peo ea sesame e halikiloeng

● Halofo ea khalase ea minced

● Khaba ea oli ea sesame kapa ea mohloaare.

● Letsoai le letšo (ka khetho)

● Teaspoon ea lero la lemone.

Mokhoa

● Kopanya metsoako eohle ebe u e fa.

● U ka eketsa papatso ea koena kapa ea coriander ka tatso ea hau.

2. Broccoli, lialmonde tse halikiloeng le salate ea pasta

Broccoli ke mohloli o motle oa vithamine C, fiber le folate. Ke e 'ngoe ea meroho ea cruciferous e phetseng hantle, haholo-holo e ratoang nakong ea lehlabula ho ntlafatsa bophelo ba tšilo ea lijo. Ka lehlakoreng le leng, lialmonde tse halikiloeng li eketsa tatso e tsubang ho salate le pasta (pasta ea lijo-thollo kaofela) e eketsang palo ea fiber le protheine.

Mokhoa oa ho itokisa

Lisebelisoa

● Likopi tse 2 tsa broccoli tse khethiloeng likotoana tse nyane

● Senoelo se le seng sa pasta e khutšoanyane

● 8-10 lialmonde tse halikiloeng

● Liiee tse peli tse boholo bo mahareng li keloe

● Senoelo se le seng sa bone sa peo ea soneblomo kapa peō ea mokopu

● Letsoai le pepere (ho latela tatso)

● Senoelo sa bone sa tranelate e bolila

Mokhoa

● Pheha pasta ho latela taelo ea sephutheloana.

● Ka sekotlolo, eketsa broccoli, bijoux, eiee, lipeo, tranelate ebe u kopanya le tatso ea letsoai le pepere.

● Fafatsa lialmonde.

● Refisa salate ka sehatsetsing nako e ka etsang hora pele u e sebeletsa.

3. Salate ea mango e tala, likomkomere le li-chickpea

Mango o sa tsoakoang o lokisa li-electrolyte 'meleng, o thibela ho felloa ke metsi' meleng, o fokotsa mocheso oa 'mele kahoo, o fokotsa kotsi ea ho hlaseloa ke letsatsi e atileng nakong ea selemo. Likomkomere li fana ka phello e thobang mpeng ha li-chickpea li fana ka mohloli o motle oa fiber, potasiamo, livithamini tsa B, tšepe, selenium le magnesium.

Mokhoa oa ho itokisa

Lisebelisoa

● Senoelo sa likoekoe se kolobisitsoe bosiu bohle

● Tomate e le 'ngoe e khethiloe

● Ho tsoa likomkomere tse le 'ngoe

● Halofo ea kopi ea limango tse tala tse khabeloang

● onion e le 'ngoe e khethiloeng

● Chillies tse tala (ka boikhethelo)

● Letsoai ka tatso

● Makhasi a seng makae a koena le a coriander

● Likhaba tse peli tsa lero la lemone

● Teaspoon ea oli ea soneblomo

Mokhoa

● Hlatsoa li-chickpea metsing a hloekileng a batang.

● Kopanya tsohle ka sekotlolo sa salate, u khabise ka koena le makhasi a coriander ebe u li fa.

4. Quinoa le salate ea tamati ea ciliegia e halikiloeng

Ho bonolo ho pheha lisalate tsa quinoa le ho li etsa bakeng sa lijo tse phetseng hantle tse nang le liprotheine, livithamini le liminerale. Kaha ho bonolo ho cheka le ho hloka gluten, quinoa e khothaletsa bophelo bo botle ba tšilo ea lijo nakong ea lehlabula. Ntle le moo, tamati ea ciliegia ke litholoana tse ntlehali tsa lehlabula tse tlatsitsoeng ka metsi le limatlafatsi tse kang vithamine C, E, A le potasiamo tse ka thusang ho boloka li-electrolyte tsa 'mele.

Mokhoa oa ho itokisa

Lisebelisoa

● Likopi tse peli, tamati ea ciliegia

● Senoelo sa quinoa e ommeng

● Tee e le 'ngoe ea oli ea mohloaare

● Likopi tse peli tse khethiloeng likomkomere

● Letsoai le pepere ho latela tatso

● Halofo ea kopi ea eiee e khethiloeng

● Likhaba tse peli tsa lero la lemone

● Makhasi a seng makae a koriandere a khethiloeng

Mokhoa

● Kopanya oli ea mohloaare, letsoai le pepere tamati ea ciliegia

● Ka ontong, li besoe ho fihlela li le bonolo 'me li phatloha, metsotso e ka bang 15 ho isa ho e 20.

● U ka li halika ka kotloloho lelakabeng la khase ha ho hlokahala.

● Pheha quinoa joalokaha e fanoe ka har'a sephutheloana.

● Ka sekotlolo, kenya quinoa e phehiloeng, tamati e halikiloeng, likomkomere, eiee e khubelu, letsoai, lero la lemone le pepere.

● Khabisa ka makhasi a coriander ebe u sebeletsa.

5. Linaoa tse tala, rantipole le salate ea noodle

Lihoete kapa lero la rantipole li fana ka phello e thobang tsamaisong ea tšilo ea lijo ha e jeoa. E tletse botle ba li-antioxidants, vithamine K le beta-carotene. Ha e tšetsoe linaoa tse tala, phepo ea salate ea eketseha. Hape, li-noodle tse nang le likhalori tse tlase li thusa ho fana ka maikutlo a ho khora le ho thusa ho theola maemo a k'holeseterole.

Mokhoa oa ho itokisa

Lisebelisoa

● Senoelo sa linaoa se setala se tšetsoe likotoana tse nyane.

● Senoelo sa lihoete tse khethiloeng

● Likotlolo tse peli tsa li-noodle.

● Likhaba tse peli tsa oli ea limela

● Liiee tse peli tse sehiloeng ka boholo bo mahareng.

● Likhaba tse peli tsa asene kapa asene ea veine.

● Makhasi a seng makae a koena.

● Letsoai le pepere ho latela tatso

Mokhoa

● Ka pan, saute linaoa le onion ka oli ea limela mollong o bohareng.