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Batho ba batlang ho theola boima ba 'mele ba hlapanya ka lisalate' me e fetoha karolo ea lijo tsa boima ba 'mele. Li-salate li nkuoa e le phepo e nepahetseng ea lijo hobane li na le meroho. Empa lisalate tse ling li na le likhalori tse ngata le mafura 'me li ke ke tsa nkuoa e le karolo ea phepo e nepahetseng. Mona, re tla bua ka tse ling tsa lisalate tse phetseng hantle ho theola boima ba 'mele.
Lisalate tse ling li tletse ka metsoako e matlafatsang e u bolokang u khotsofetse ka ho ja likhalori tse fokolang. Hona le mefuta e mengata ea lisalate ho tloha ho tse monate le tse tsoekere ho ea ho tsa setaele, tse thusang motho ho theola boima ba 'mele.
Ho noa lijo tsa hau ka mefuta e mebala-bala le e nang le limatlafatsi tse ngata ho tla khothalletsa boima ba 'mele ka potlako. Kahoo, khotsofatsa likhahla tsa hau tsa tatso ka lisalate tsena tse iketselitsoeng.
Khoho le Salad e Leaf Green
Sefuba sa khoho se senang letlalo se etsa tlatsetso e ntle ho salate ea hau ntle le ho eketsa mafura a mangata a phetseng hantle. Etsa salate ka ho eketsa meroho e makhasi a makhasi a kang sepinichi, lettuce e khubelu le lettuce ea romaine. Li-veggies tsena tse phetseng hantle tse tala li na le likhalori tse tlase, li na le mafura a zero mme li fa 'mele oa hau limatlafatsi tsa bohlokoa.
O ka eketsa khoho e halikiloeng, eiee e sehiloeng le teaspoon e 1 ea oli ea mohloaare ho e etsa hore e phele hantle hape e be monate. Kenya chisi e nang le mafura a manyane ho eketsa khalsiamo ea hau le protheine.
Salate ea Lijo tsa Leoatleng
Liprotheine ke limatlafatsi tsa bohlokoa mme e lokela ho ba karolo ea phepo ea boima ba 'mele. Liprotheine li tla tlatsa mpa ea hao ebe li fa 'mele oa hao matla. Lijo tsa leoatleng tse kang shrimp e halikiloeng kapa tlhapi e eketsa protheine salate ea hau, kaha ke mehloli e metle ea protheine. Li boetse li na le mafura le li- calories tse fokolang.
O ka eketsa meroho e tsoakiloeng ho salate ea hau ea lijo tsa leoatleng joalo ka tamati e halikiloeng, eiee e sehiloeng, linaoa kapa likomkomere tse halikiloeng ebe o li phahamisa ka moaparo oa asene.
Peare, Walnut le Cheese e Putsoa ea Cheese
Linate le chisi li etsa salate e monate le e khotsofatsang. Lisebelisoa tsena li tla u thusa ho ja hanyane ha u ntse u matlafatsa tlhoko ea hau ea phepo. Lipere ke mohloli o motle haholo oa fiber, e u tlatsang le ho boloka boemo ba matla a hau bo tsitsitse ka lihora tse 'maloa.
Li-walnuts li fana ka protheine e fanang ka matla. E na le mafura a sa khotsofatsoang a khotsofatsang tlala ea hau le ho khothaletsa bophelo bo botle.
Ho etsa salate ena, eketsa kopi e le 1 ea meroho e tsoakiloeng, eketsa lilae tse 'maloa tsa pere, khaba e le 1 ea walnuts, khaba e le 1 ea chisi e putsoa, eiee e sehiloeng, jj.
Salate ea linaoa
Linaoa li laetsoe ka protheine, e fanang ka matla 'meleng. Ho eketsa linaoa tse tala salate ea hau ho tla etsa hore salate ea hau e be tlase ka khalori le fiber e ngata. Ena ke mokhoa o motle oa ho matlafatsa phepo ea hau nakong ea tahlehelo ea hau ea boima ba 'mele.
U ka kenyelletsa meroho e makhasi a botala bo lefifi joaloka k'habeche, sepinichi kapa lettuce. Liiee tse halikiloeng le li-chickpeas le tsona li ka eketsoa bakeng sa phepo e nepahetseng. Lahlela asene e nyane le oli ea mohloaare bakeng sa ho apara salate.
Saladi ea Mokopu e halikiloeng le Quinoa
Salate ena e tletse vithamine A, ka lebaka la meroho ea mokopu. Mmala oa lamunu ka mokopu o bontša hore sejo sa lijo se na le beta-carotene e phahameng. Beta-carotene e bohlokoa molemong oa ts'ebetso e nepahetseng ea sesole sa 'mele mme e khothaletsa pono e ntle.
Ka lehlakoreng le leng, quinoa ke mohloli o motle oa protheine, fiber le livithamine le liminerale tse ling tsa bohlokoa. Motsoako ona oa salate o na le ligrama tse 13,3 tsa mafura le ligrama tse 17.8 tsa protheine. O ka eketsa khaba ea oli ea coconut le cupth senoelo sa peo ea mokopu.
Lisebelisoa tsena tse nang le limatlafatsi tse ngata li tla tšehetsa lipheo tsa hau tsa ho theola boima ba 'mele, li fepe' mele le ho khotsofatsa tatso ea hau.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, u se ke oa lebala ho se arolelana.
Lioli tse 10 tse ruileng ka ho fetisisa bakeng sa moaparo oa salate
