Na u hopola ka linako tsohle ha u ne u phunya nko ha u bolelloa hore ho joalo ka hindi bakeng sa lijo tsa mots'eare? Hantle, u ne u tseba hanyane ka nako eo hore ikokobeditse ka hindi , kapa monoana oa mofumahali , e na le melemo e mengata ea bophelo bo botle le phepo e nepahetseng.
Sena moroho o motala oa gooey e ratoa ka ho lekana ebile e hloiloe ka lebaka la tatso le sebopeho sa eona, empa e ruile fiber le limatlafatsi tse ling joalo ka vithamine A, B, le C le liminerale tse ling. Tsoela pele ho bala ho tseba haholoanyane.
ngoe. Aids Tahlehelo ea Boima
tse pedi. E fokotsa Cholesterol
3. E Thusa ho Laola Tsoekere e Maling
Tse nne. E Thusa ka Tshilong e Ntle
5. E Haha Tšireletso
6. E Ntlafatsa Boemo ba Anemic
7. Mahlo a Molemo
8. E Thusa Bophelong ba Moriri
9. Recipe Meter
10. Lipotso: Melemo ea Monoana oa Ladies
Aids Tahlehelo ea Boima
Moroho ona o na le likhalori tse tlase haholo, ke 30 kcal feela ka 100 gm, e leng se etsang hore e be khetho e nepahetseng bakeng sa ba ikemiselitseng ho e ja. tlosa li-kilo tse boima . E boetse e tsejoa ho etsa hore u ikutloe u khotše kapele le ho u boloka u khotše nako e telele kaha e na le fiber e ngata.
Keletso: U se ke ua jarisa sejana sa menoana ea hao ka lijo tse mafura joalo ka oli, ghee kapa botoro; ho seng joalo, morero o tla hlōloa.
E fokotsa Cholesterol
Monoana oa mafumahali , ntle le ho ba monate tatsong, e na le fiber e bitsoang pectin. Ke fiber ena e thusang ho kena ho boloka boemo ba k'holeseterole bo le tlase (haholo-holo k'holeseterole e mpe), ka ho fokotsa ho monya ha k'holeseterole ka maleng le ho tlosa li-deposit le maqeba leha e le afe.
Keletso: U se ke ua pheha monoana oa basali; e tla lahleheloa ke limatlafatsi tse ngata.
E Thusa ho Laola Tsoekere e Maling
Ho tloha ka Monoana oa basali o phahame ka mefuta e mengata ea likhoele , li tlisa melemo e sa tšoaneng ea bophelo bo botle. Moroho ona o na le fiber eugenol, e thusang ho liehisa ts'ebetso ea tšilo ea lijo mme ka hona e theola boima ba 'mele. ho monya tsoekere ho tsoa mading. Ha e le hantle, ka mor'a lijo, mokhoa ona oa qoba ho phahama ha tsoekere maling le ho ba tsitsisa.
Keletso: Leka le e-ba le menoana ea basali bonyane lijo tse peli ka beke ho ba le molemo o moholo.
E Thusa ka Tshilong e Ntle
Molemo ona hape o ka amahanngoa le ho fiber e ngata ea monoana oa basali . Fiber e thusa tshilong ya dijo hantle hammoho le ho etsa hore mala a tsoe ka linako tsohle. Fiber pectin e nyoloha ka boholo likarolong tsa tšilo ea lijo ka har'a mala 'me kahoo e thusa ho tlosa litšila habonolo.
Keletso: Monoana oa Ladies ke tlatsetso e ntle ea lijo bakeng sa bao ho tshoaroa ke ho tshoaroa .
E Haha Tšireletso
Likahare tsa vithamine C Monoana oa basali o thusa ho aha maemo a 'mele a ho itšireletsa mafung ka kakaretso . Le hoja meroho e mengata e tala e thusa ka sena, lady finger e na le melemo e meng e mengata e ka fumanoang ka ho ba le eona.
Keletso: Haeba u sa rate moroho o nang le roti, leka ho o pata ka likheri tse tsoakiloeng tsa meroho.
E Ntlafatsa Boemo ba Anemic
Ho tloha monoana oa basali o na le tšepe folate le vithamine K, e thusa ho ntlafatsa tšepe le folic acid 'meleng ka tsela ea tlhaho, e leng eona e thusang ho loantša phokolo ea mali .
Keletso: Etsa bonnete ba hore u reka monoana oa basali ba foreshe le ba bonolo, eseng moo likotoana li felletseng.
Mahlo a Molemo
Moroho ona oa gooey o na le vithamine A le beta carotene, tseo ka bobeli li thusang ho ntlafatsa bophelo bo botle ba mahlo .
Keletso: Ho tloha ka l monoana oa adies ha o jeoe o le tala , tsela e molemo ka ho fetisisa ea ho ba le eona ke ho e fafatsa hanyenyane, ebe u eketsa linōko tseo u li ratang.
E Thusa Bophelong ba Moriri
The thepa ea mafumahali monoana feta ho e ja. Moroho o sebelisoa pheko ea lapeng bakeng sa ho phekola dandruff le tlhaselo ea dinta le dinta .
Mokhoa oa ho e etsa: Netefatsa hore o fumana menoana ea basali ba bacha 'marakeng. Hlatsoa likotoana tse ka bang 10 ho isa ho tse 12 ka botlalo, ebe u li seha ho ea holimo. Li belise ka likopi tse tharo ho isa ho tse 'ne tsa metsi metsotso e 10. Hang ha o qetile, eketsa lero la lemone e le 'ngoe ho pane. Hlakola metsi 'me u a sebelise ho hlatsoa moriri oa hau.
Keletso: Netefatsa hore o e tlotsa hantle holim'a letlalo la hlooho 'me ue tsamaisa ka bolelele ba moriri ka menoana ea hau.
Recipe Meter
Recipe 1: Guthi Bendakai (Monoana oa Basali ba Stuffed) ho tloha Andhra Pradesh
Kenya mokhoa o makatsang oa setso lijong tsa hau ka risepe ena e monate.
Lisebelisoa
- 500 g monwana o monyane, o bonolo ( ka hindi )
- 1 tsp letsoai
- 1/2 tsp phofo ea turmeric
- 1 tsp phofo ea sambar
- 2 tsp oli
- Lipelepele tse hlano tse ommeng tse khubelu
- 2 ½ tsp peo ea komine
- Li-sprigs tse peli makhasi a kheri
- bakeng sa ho halefisa
- 1 tsp oli
- 1/2 tsp peo ea mosetareta
- 1 tsp husked black gram (urad dal)
- Chilli e le 'ngoe e khubelu e ommeng e arotsoe ka halofo
Mokhoa
- Hlatsoa monoana oa basali 'me u omelle hantle.
- Arola menoana ea basali ka bolelele, lipheletsong tsa mohatla, ho fihla kotara ea boraro ho ea holimo, ho etsa bonnete ba hore likarolo ha li arohane.
- Chesa oli ka pane holim'a mocheso o itekanetseng, 'me u kenye phofo ea sambar, chilli e khubelu e ommeng, peo ea kumine le makhasi a curry.
- Fry holim'a mocheso o tlaase, u akhotse ka bonolo ho fihlela monko o monate o lokolloa.
- Pholile, 'me u kenye letsoai le phofo ea turmeric. Sila ka phofo e ntle.
- Tlatsa monoana oa basali ka motsoako ona oa linoko, 'me u behelle ka thōko.
- Chesa oli bakeng sa ho futhumatsa ka pane, 'me u kenye metsoako ka tatellano e boletsoeng ka holimo.
- Ha peō ea mosetareta e qhibiliha, eketsa monoana oa basali ba pentiloeng 'me u phehe ka bonolo metsotso e' meli.
- Fokotsa mocheso, koahela pan 'me u phehele metsotso e 10-12, ka linako tse ling u hlohlelletsa ho fihlela monoana oa basali o le bonolo.
- Sebeletsa ho chesa.
Recipe 2: Monoana oa Basali Chaat
Ke mang ea sa rateng chaat ? Haeba u sa rate meroho ena, e fetole hore e be a chaat , re u bontša kamoo!
Lisebelisoa
- 200 g ka hindi kapa monoana oa mafumahali, o sehiloeng hanyenyane le ho tlosoa peo
- 1/4 senoelo sa besan kapa phofo ea gram
- 1/4 senoelo sa phofo ea raese
- Letsoai ho latsoa
- 1/2 tsp khaledi kapa phofo ea turmeric
- 1 1/2 tsp phofo e khubelu ea pepere
- 1/4 tsp amchur (ho ikhethela)
- 1/2 tsp phofo ea jeera
- 1 1/2 tsp dhania phofo
- Oli ea ho halika
- Chaat masala
- Eiee, tamati, chilli e tala, coriander, lero la lime ho khabisa
Mokhoa
- Kopanya metsoako e omileng ka sekotlolo. Fafatsa motsoako ona holim'a bhindi e sehiloeng 'me u kopanye hantle e le hore likotoana li koahetsoe hantle. (Haeba lilae li khomarela haholo hona joale, eketsa phofo ea raese.) Fry ka oli e chesang ho fihlela seaparo se le sootho.
- Sebeletsa ho chesa ka lieie tse tšesaane, tamati, coriander, lero la lemone le chaat masala.
Recipe le setšoantšo ka tlhompho: Blogger ea lijo Shivangi Sharma
Recipe 3: Ladies’ Finger Curry
Sena ke lijo tsa boiketlo. Hang ha u e latsoa, u ke ke ua khutlela morao.
Lisebelisoa
- 15 ho isa ho 20 monoana oa basali kapa bhindi
- 1 senoelo toro ho tloha
- 2 tbsp tamarind (boholo bo bohareng ba lemone)
- 2-3 tbsp tsoekere
- 1 tsp phofo ea turmeric
- 2-3 tsp phofo ea sambhar
- 3-4 li-chilies tse tala, tse khaotsoeng
- 1-2 tbsp makhasi a coriander
- 1-2 tsp letsoai ho ea ka tatso
Bakeng sa linoko
- 3 tsp oli
- 1 tsp peo ea mosetareta
- 1 tsp ofisi e fane
- Lichili tse peli tse khubelu
- Pinch of moya kapa asafoetida
- Likhoele tse peli tsa makhasi a curry
Mokhoa
- Hlatsoa menoana ea basali. Li hlakole ebe u li khaola likotoana tse mahareng.
- Khatello pheha toro dal/ petsola lierekisi tsa leeba ho fihlela mushy. Bakeng sa liloli tse 'nè ho isa ho tse hlano.
- Soak tamarind metsing ka metsotso e 15, ntša lero.
- Ho daal e phehiloeng, eketsa lero la tamarind, jaggery, chilli e tala, phofo ea sambhar, letsoai le phofo ea turmeric.
- Qetellong, eketsa monoana oa basali 'me u e lumelle ho pheha ho fihlela e le bonolo.
- Kenya metsi ha ho hlokahala bakeng sa ho tsitsisa.
- Ka pane ea linoko, eketsa oli, peo ea mosetareta, ofisi ho tloha, moya , chilli e khubelu, le makhasi a khari.
- Ha peo ea mosetareta e qala ho senya, eketsa linoko ho curry. Kenya makhasi a coriander.
- Sebeletsa ka raese e halikiloeng ka mouoane.
Recipe le setšoantšo ka tlhompho: Blogger ea lijo Pavana Bhat, The Cooking Soul
Lipotso: Melemo ea Monoana oa Ladies
Q. Joang ke khetha ladies monoana ho tloha 'marakeng?
TSA. U tlameha ho sheba li-pods tse tala tse khanyang, ka ho khetheha li le tšesaane ebile li tiile ho li ama. Qoba li-pods tse boholo bo feteletseng tse neng li fifetse ka 'mala 'me li fifetse ka mathōko. Tsena le tsona li ka be li ile tsa fokola.
Q. Tsela e molemohali ea ho hloekisa monoana oa basali ke ofe?
TSA. Ka mor'a hore u reke monoana oa mafumahali 'marakeng, soa li-pods ka metsing a hloekileng bonyane metsotso e leshome. Ka tsela ena, lerole le likaroloana tse ling tse lokisitsoeng li tla tlosoa. Lahla metsi le hlatsoa menoana ea basali hang ka tlas'a metsi a phallang, ka colander. Hlakola metsi 'me u behe monoana oa mafumahali holim'a lesela le hloekileng, le omeletseng ho tlosa mongobo. Ntle le moo, o ka hlakola pod ka 'ngoe ka lesela le hloekileng le le omeletseng. Ka mor'a moo, u ka khaola lipheletsong 'me u sebelise meroho kamoo u ratang kateng.
P. Na ho tla ba le litla-morao tsa ho e ja letsatsi le leng le le leng?
TSA. Ho fetelletsa letho ha ho mohla e leng mohopolo o motle. Leha ho le joalo, ha ho na litla-morao tsa ho ja meroho ena letsatsi le leng le le leng haeba u e-na le eona ka mokhoa o itekanetseng. Netefatsa hore lijo tsa hau li na le meroho e meng hape, ho fumana melemo ea eona.
