Litsebi tsa phepo ea phepo li khothaletsa hore hang kapa ka makhetlo a mabeli ka beke ho hlophisa matsatsi a ho laolla, empa u se ke ua ja kapa ua noa letsatsi lohle, kefir feela e ka ba thata haholo. Sopho e entsoe ka lik'halori tse tlaase, tse khotsofatsang le tse monate bakeng sa linako tse joalo. Ha ho hlokahale hore u jeoa ke tlala, 'me fiber, livithamine le metsi tse nang le sopho e joalo li tla thusa ho theola boima ba' mele, ho potlakisa ho tlosoa ha chefo ea 'meleng, ho tsosolosa letsoalo la letsoai leoatleng.
E bohlokoa haholo bakeng sa sopho ea boima ba 'mele, litapole tse pentiloeng, kaha lijo tse pshatlehileng li nkoa hantle ke' mele. Hape, li-soups tsa meroho li khetha ho ja, hobane liprotheine tsa liphoofolo li thata haholo ho cheka, 'me ho hloekisa ka nako e loketseng ke habohlokoa haholo bakeng sa tahlehelo ea boima ba' mele. Haeba u sa khone ho etsa ntle le nama kapa liprotheine tsa liphoofolo tseo u li hlokang, joale leka ho ja sopho ea litlhapi hangata, e na le palo e hlokahalang ea protheine, empa e bohlokoa haholo ho fokotsa boima ho feta sopho ea nama.
Sopho ea mushroom bakeng sa tahlehelo ea boima ba 'mele
Li-mushroom li nkeloa sebaka ke nama, li thibela ho fuoa lihlahisoa tsa mafura, li fokotsa k'holeseterole maling , li lefa ka matla le vithamine D. Hape li-mushroom li ntlafatsa mosebetsi oa pampiri ea meno, empa ho hlokahala hore u khaotse ho ja nama bakeng sa lijo tsa li-mushroom. Ho molemo ho khetha li-mushroom tse sa hlokeng ho pheha nako e telele, tse kang li-champignon, portobello, li-mushroom tsa oyster.
Sopho ea mushroom
Lijo:
- metsi - 1.5 a etsang dilitara tse;
- li-mushroom - 0.5 lik'hilograma;
- hop broccoli - 200-300 dikgerama;
- lihoete - 1 sengoathoana;
- celery -3-4 petiole kapa 1 motso;
- onion - 1 pc;
- konofolo - 1-2 cloves;
- oli ea mohloaare - 2 tbsp. likhaba;
- Letsoai, pepere, dill mane le parsley - ho latsoa.
Litokisetso
Etsa ka ho feletseng lisebelisoa tsohle. Beha pitsa ea metsi mollong. Ha metsi a ntse a pheha, chesa eiee ka lero le pholileng, ebe u eketsa lihoete, ebe li-mushroom. Mope oa metsotso e 10. Haeba u sebelisa celery e tlotsitsoeng, e sepe ka li-mushroom. Motsoako oa celery o khaotsoeng ka ho fetisisa o ka behoa ka metsi a phehile 'me o pheha metsotso e 5-10, ebe o eketsa meroho ho eona. E qetellang e eketsa broccoli, konofolo le linoko. Pheha sopho ka mocheso o tlaase bakeng sa metsotso e 10-15. Eketsa leloala la khauta le parsley le khaotse. Sopho e se e loketse.
Sophoke sa sopho ea boima ba 'mele
Makhasi a spinach a na le li-vithamine, letsoai la diminerale, tse nang le liprotheine tsa meroho, 'me haholo-holo li-selenium. E tlosa metsi a mangata ho tsoa 'meleng ebe e susumetsa metabolism.
Sophoche sa sopho
Lijo:
- metsi -1,5 a etsang dilitara tse;
- spinach e ncha - 500 grams;
- onion - 1 pc.;
- konofolo - 1-2 cloves;
- yogurt e tlaase - 250 ml;
- Letsoai, pepere, parsley le meroho ea dill - ho latsoa.
Litokisetso
Sipinake e siea sesepa, khaola lieiee ka likotoana tse nyane. Beha meroho ka sekotlolo, eketsa metsi mme u tlise ho pheha, ebe o fokotsa mocheso ho fihlela bonyane. Ka pitsa, penya konofolo ebe o eketsa linoko, yogurt le meroho. Pheha metsotso e 5. Ho molemo ho etsa sopho e nang le blender. U ka qeta sepheo se phehiloeng ka lehe la khōhō.
Ka ho tšoanang, itokisa le sopho ea oxalic bakeng sa tahlehelo ea boima ba 'mele.
Sopho ea asparagus bakeng sa boima ba 'mele
Asparagus e na le li-vithamine tsa sehlopha sa B, folic acid, e hloekisa sebete le liphio, e tlosa chefo e tsoang 'meleng. Ke sehlahisoa se nang le khalori e mpe.
Sopho ea Cream ho tsoa ho asparagus
Lijo:
- metsi -1,5 a etsang dilitara tse;
- asperagus - 1 lik'hilograma;
- onion - 1 pc.;
- phofo - 2 tbsp. likhaba;
- oli ea mohloaare - 1 tbsp. khaba;
- yogurt e se nang mafura - 250 ml;
- letsoai, pepere - ho latsoa.
Litokisetso
Tšela setlolo sa sethopo sa metsi ka metsi 'me u phehele metsotso e ka bang 10 ho fihlela u pheha. A ka thoko sekotlolo, hlapolla phofo le e nyenyane ea moro fumana, 'me joale tšela khutlela ka pan. Mofutso o tla etsa sopho ea hao e thibile. Aniee khabeloa chop le fry ho fihlela khauta ka oli ea mohloaare. Eketsa eiee e halikiloeng, yogurt, linoko ho asparagus. Pheha sopho ka mocheso o tlase ka metsotso e 5. E pholile le ho phalla ka blender. Sopho ea hau e se e loketse.
Ka mokhoa o ts'oanang, sopho ea broccoli ea ho theola boima ba 'mele e lokiselitsoe.
Ho e-na le metsi a li-recipes tse hlophisitsoeng u ka nka nama ea moro. Sopho ea khoho e thusa ho fokotsa boima ba 'mele, e fa' mele li-proteine tse hlokahalang tsa liphoofolo le mafura a bonolo a chesang, ha li ntse li le tlaase.
E le ho ntlafatsa tatso le ho etsa hore sopho ea sopho e be bonolo, u ka eketsa chisi. Ha ho kgothaletswe hore sesepa sa cheesy se lahleheloe ke boima ba 'mele, kaha casin, e nang le chisi, e liehisa metabolism, empa chisi e nkiloeng e lahleheloa ke bothata bona. Ho phaella moo, ho na le lisebelisoa tse bonolo tse sebelisoang, ntle le li-additives le tse nang le lik'halori tse tlaase.