Mabaka a 5 a utloahalang a ho fofa (le mokhoa oa ho fofa)
Litaba
Lijo tse fuoang ka mouoane ke mokhoa o phethahetseng bakeng sa ba nang le khatello e phahameng ea mali, k'holeseterole e phahameng, ho sokela, ba batlang ho theola boima ba 'mele, kapa ba nkile qeto ea ho ntlafatsa phepo ea bona le ho phela hantle' meleng.
Ntle le melemo eohle ea ho boloka limatlafatsi lijong, ho li thibela ho lahleha metsing a phehang, e boetse e sebetsa haholo ebile e ka pheha ka nako e ts'oanang, lijo-thollo tse kang raese kapa quinoa, meroho, linaoa, nama, tlhapi kapa kgoho.
Kahoo, mabaka a mahlano a utloahalang a ho pheha ka mouoane ke:
- Thusa ho theola boima ba 'mele, hobane ha ho hlokahale ho sebelisa oli ea mohloaare, botoro kapa oli ho pheha, ho fokotsa palo ea lik'halori lijong, ntle le ho eketsa maikutlo a ho khora, ka lebaka la likhoele;
- Laola tsamaiso ea malahobane mouoane o boloka boleng ba likhoele lijong, o thusa ho phekola ho sokela;
- Cholesterol e tlase, hobane ha e sebelise mofuta ofe kapa ofe oa mafura ha ho lokisoa lijo, e thibela ho bokellana ha k'holeseterole e mpe maling le ho fokotsa menyetla ea mafu a pelo le methapo;
- Ho laola khatello ea mali, hobane ha ho hlokahale ho sebelisa letsoai le li-condiments tse ling tse nang le sodium e ngata, joalo ka sopho ea Worcestershire kapa spaghetti sa soya lijong tsa tatso, kaha mouoane o boloka tatso e felletseng ea lijo;
- Eketsa boleng ba bophelo hobane e etsa mekhoa e metle ea ho ja, e o lumellang ho pheha lijo life kapa life ka tsela e phetseng hantle, joalo ka meroho, nama, tlhapi, khoho, mahe esita le raese, ho thibela mafu a amanang le phepo e nepahetseng.
Ho pheha ka mouoane ke mokhoa o motle oa ho khothaletsa ho jeoa ha meroho le litholoana, ke batho ba baholo le bana, hape ho ka etsoa ka pane e tloaelehileng. Bona hape Mokhoa oa ho pheha lijo ho boloka limatlafatsi.
Mokhoa oa ho chesa
Pitsa e tloaelehileng e nang le basketeSetsi sa bamboo se phehang- Ka baskete e khethehileng bakeng sa pitsa e tloaelehileng: beha keriti botlaaseng ba pane e nang le metsi a ka bang 2 cm, ho thibela lijo hore li se ke tsa ama metsi ka kotloloho. Ka mor'a moo, koahela pane 'me u e behe mollong nako e telele kamoo ho hlokahalang bakeng sa mofuta o mong le o mong oa lijo, joalokaha ho bontšitsoe tafoleng.
- Baapehi ba mouoane: ho na le lipane tse khethehileng bakeng sa ho pheha ka mouoane, joalo ka tse tsoang Tramontina kapa Mondial, tse u lumellang ho beha lera le le leng holim 'a le leng ho pheha lijo tse' maloa ka nako e le 'ngoe.
- Moapehi oa mouoane oa motlakase: feela kenya lijo ka setshelong se nepahetseng, hlompha mokhoa oa ts'ebeliso 'me u hokele pane ho motlakase.
- Ka microwave: sebelisa setshelo se nepahetseng se ka isang microwave 'me u koahele ka filimi ea lijo, u etse masoba a manyane e le hore mouoane o ka baleha.
- Ka baskete ea bamboo: beha baskete ho wok, kenya lijo ka basketeng, beha metsi ka 2 cm, e lekaneng ho koahela tlase ea pane.
Lijo li tlameha ho phehoa hantle ha li le bonolo. Ka tsela ena ho a khonahala ho pheha lijo tse 'maloa ka nako e le' ngoe, ho sebelisa thepa ea tsona hamolemo.
Shebella video e latelang 'me u bone kamoo u ka chesang kateng, hammoho le maqheka a mang a bohlokoa haholo a ho pheha:
Ho etsa lijo e be tse hlabosang le tse nang le phepo le ho feta, litlama tse nkhang hamonate kapa linoko li ka eketsoa metsing a kang oregano, kumine kapa thyme, ka mohlala.
Tafole ea nako ea ho pheha lijo tse ling
Lijo | Palo | Nako ea litokisetso ho pheha ea mouoane | Nako ea ho lokisetsa microwave |
Asparagase | Ligrama tse 450 | Metsotso e 12 ho isa ho e 15 | Metsotso e 6 ho isa ho e 8 |
Broccoli | 225 dikgerama | Metsotso e 8 ho isa ho e 11 | Metsotso e 5 |
Sehoete | 225 dikgerama | Metsotso e 10 ho isa ho e 12 | Metsotso e 8 |
Litapole tse halikiloeng | 225 dikgerama | Metsotso e 10 ho isa ho e 12 | Metsotso e 6 |
Kholifolaoa | Hlooho e 1 | Metsotso e 13 ho isa ho e 16 | Metsotso e 6 ho isa ho e 8 |
Lehe | 6 | Metsotso e 15 ho isa ho e 25 | Metsotso e 2 |
Litlhapi | Ligrama tse 500 | Metsotso e 9 ho isa ho e 13 | Metsotso e 5 ho isa ho e 8 |
Steak (nama e khubelu) | 220 dikgerama | Metsotso e 8 ho isa ho e 10 | ------------------- |
Khoho (nama e tšoeu) | Ligrama tse 500 | Metsotso e 12 ho isa ho e 15 | Metsotso e 8 ho isa ho e 10 |
Ho thusa ho pheha ha lijo le ho fokotsa nako ea ho li lokisetsa, ho kgothaletswa ho li khaola likotoana tse nyane.