Li-Recipes tsa bana tsa maiketsetso tse 5 tse entsoeng ka lihoete

Litaba

• Masea a ka qala ho ja lihoete neng?
• Lihoete tse phehiloeng
• Lihoete tse halikiloeng
• Khoho le Lihoete
• Li-Meatball tsa Carrot
• Butternut Squash le Lihoete
• Mokhoa oa ho bona maloetse a karoti

Lijo tsa pele tse tiileng li fana ka monyetla o motle oa ho tloaetsa ngoana oa hau litatso tse fapaneng. Sena se ka etsa hore ba ikemisetse ho leka lintho tse ncha, qetellong ba ba fe lijo tse fapaneng le tse phetseng hantle.

Ka tlhaho lihoete li monate ebile li bonolo, li nepahetse bakeng sa mahalapa a bonolo a lesea. Ho feta moo, li tletse limatlafatsi tsa bohlokoa 'me ho bonolo ho li sebelisa e le motsoako oa lijo tsa masea.

Lihoete li na le vithamine A e ngata haholo, e hlokahalang ho tšehetsa sesole sa 'mele, hammoho le pelo, matšoafo le liphio. E boetse e tšehetsa bophelo bo botle ba mahlo, haholo-holo retina, lera la mahlo le cornea. Masea a ka tlase ho likhoeli tse tšeletseng a hloka li-mcg tse 400 tsa vithamine A ka letsatsi, 'me masea a pakeng tsa likhoeli tse tšeletseng le selemo a hloka li-mcg tse 500 ka letsatsi.

Masea a ka qala ho ja lihoete neng?

Lesea la hau le ka qala ho ja lihoete ka likhoeli tse ka bang tse tšeletseng, mme likhetho ha li na moeli! Lekhotla le ntse le tseba hore na o lokela ho reka manyolo. American Academy of Pediatrics e re ho bohlokoa hore bana ba je lijo tse fapaneng, ekaba li entsoe ka manyolo kapa li holile ka kakaretso, leha ba hlokomela hore lijo tsa manyolo li na le likhahla tse tlase tsa meriana e bolaeang likokonyana le libaktheria tse hanang lithethefatsi.

Lihoete tse phehiloeng

Feela u iphehele lihoete tse tala. Hlatsoa 'me u li ebole, ebe u li belisa ka metsing ho fihlela li le bonolo. Senya hantle ka fereko kapa leloala la lijo. Kenya metsi a manyane ho etsa hore ngoana oa hau a lule a tsitsitse, 'me voila!

Lihoete tse halikiloeng

U kanna ua rata ho leka ho halika lihoete, ho fapana le ho li belisa. Meroho e halikiloeng e hlahisa tatso e matla haholo, joalo ka risepe ena e halikiloeng ea rantipole.

Khoho le Lihoete

Ka lebaka la tatso ea tsona e matla, lihoete ke sekoaelo se setle bakeng sa lijo tseo ngoana oa hau a ke keng a li thabela. Khoho ena e boreleli ea khōhō, apole le rantipole e pheha khoho e le 'ngoe. Seo se tla fumanela lesea la hao ligrama tse 8 tsa protheine, hoo e ka bang tlhokahalo e felletseng ea letsatsi le letsatsi bakeng sa masea lipakeng tsa likhoeli tse 7 le tse 12.

Li-Meatball tsa Carrot

Boholo ba masea a ka lula a le mong ka likhoeli tse 6 mme a ka tšoara ka monoana le ka monoana o motona ka likhoeli tse ka bang 10. Ke hona u ka qalang ho hlahisa lijo tseo masea a ka itšoarellang ka tsona. Li-meatball tsena tsa lihoete li kopanya lijo tsohle tsa limatlafatsi lijong tse le 'ngoe. Letsoai ha le hlokahale, 'me ho lumella lesea la hau ho thabela lijo tse se nang letsoai ho ka thusa ho theha lijo tse nang le sodium e tlase bophelo bohle.

Butternut Squash le Lihoete

Ho na le risepe ea puree e kopanyang meroho e meng e nolofalloang habonolo habonolo - joalo ka squash ea butternut le lihoete - le pinch ea kheri. Liapole li ratoa haholo ke lesea ebile ke mohloli o motle oa vithamine C, e sirelletsang lisele liseleng tse kotsi tse senyang.

Mokhoa oa ho bona maloetse a karoti

Ho kula ha lihoete ha ho tloaelehe. Leha ho le joalo, haeba lesea la hao le na le alejiki ho peō e phofshoana kapa peō ea phofo ea mugwort, e kanna ea ba e le alejiki ho lihoete. Ha o tsebisa lesea la hao lijo tse ncha, u se ke ua li tsoaka le lijo tse ling tse ncha, hape u eme matsatsi a mararo ho isa ho a mahlano ho bona hore na ho na le khatello e itseng e teng. Ela hloko matšoao a kang ho hlatsa le letshollo, empa hape le matšoao a sa bonahaleng a kang mahlaseli. E-ba seli haholo-holo haeba uena kapa motho e mong lelapeng la hao a e-na le khatello ea lijo.