Melemo ea litapole tsa Baroa

Litaba

• Melemo ea litapole tsa baroa
• Tlhahisoleseling ea phepo e nepahetseng
• Mokhoa oa ho sebelisa litapole tsa baroa ho theola boima ba 'mele
• Mokhoa oa ho sebelisa litapole tsa baroa ho fumana boima ba mesifa
• Mefuta ea litokisetso le lipepepe
• 1. Sopho ea litapole tsa Baroa
• 2. Litapole tsa litapole

Litapole tsa baroa, tse tsejoang hape e le mandioquinha kapa litapole tsa parsley, ke mohloli oa tuber oa lik'habohaedreite le likhoele, e thusang tlhahiso ea matla liseleng le ho thusa ts'ebetsong ea mala.

Litapole tsena li boetse li na le livithamini tsa B le C, hammoho le liminerale tse kang calcium, iron le phosphorus mme, ka lebaka la hore e na le limatlafatsi tse ngata, e fana ka melemo e 'maloa ea bophelo bo botle.

Melemo ea litapole tsa baroa

Sefuba sena se ka kenyelletsoa lijong ka bobeli ho fumana boima ba mesifa le ho theola boima ba 'mele, ho bohlokoa ho fapana palo e sebelisoang le lijana tse lehlakoreng. Melemo ea mantlha ea litapole tsa baroa ke:

• Fana ka matla 'meleng, kaha ke mohloli o babatsehang oa lik'habohaedreite;
• Ho loantša ho patoa, kaha e ruile faeba, e ntlafatsa bophelo bo botle ba mala;
• Ntlafatsa sesole sa 'mele, hobane e ruile ka zinki, vithamine C le livithamini tsa B, limatlafatsi tse bohlokoa ho ntšetsa pele ts'ireletso ea 'mele;
• Thibela botsofali pele ho nako le ho ntlafatsa bophelo bo botle ba letlalo, hobane e na le vithamine C e ngata, antioxidant e matla e ratang pholiso ea letlalo le tlhahiso ea collagen;
• Ntlafatsa bophelo ba pelo, kaha e na le vithamine B3 e ngata, e thusang ho theola li-cholesterol le triglyceride, e fokotsang kotsi ea lefu la pelo. Ho feta moo, e boetse e thusa ho phutholla methapo ea mali le ho ntlafatsa phallo ea mali, kaha e na le liminerale, joalo ka magnesium le potasiamo;
• Boloka masapo le meno a phetseng hantle, kaha e ruile ka phosphorus le calcium, limatlafatsi tsa bohlokoa ho thibela mafu a kang lefu la masapo le masapo;
• Khothaletsa kholo ea mesifa, kaha e ruile lik'habohaedreite, e netefatsang matla a ho etsa koetliso. Ntle le moo, e na le khalsiamo e ngata le magnesium, liminerale tse ntlafatsang matla le ho khutsufala ha mesifa, e ratang hypertrophy.

Litapole tsa Baroa li na le likhalori tse fokolang ho feta litapole le fiber e lekanang, e leng se etsang hore e be khetho e ntle ea ho leka-lekanya lenane la lijo bakeng sa tahlehelo ea boima ba 'mele kapa mesifa.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e na le tlhaiso-leseling ea phepo bakeng sa ligrama tse 100 tsa litapole tsa parsnip:

Mokhoa oa ho sebelisa litapole tsa baroa ho theola boima ba 'mele

Ho theola boima ba 'mele, o lokela ho ja li-parsnip tse ka bang 80 ho ea ho 100 bakeng sa lijo tsa mots'eare kapa tsa mantsiboea, ka ho khetheha li besitsoe kapa li besoe ka ontong, ntle le ho eketsa mehloli e meng ea lik'habohaedreite tse kang raese, pasta kapa farofa. Ka sena, lijo li tla ba le lik'habohaedreite tse tlase, li thusa ho theola boima ba 'mele.

Ntle le cassava, o lokela ho eketsa karolo e ntle ea nama, khoho kapa tlhapi, e leng mohloli oa protheine ea sejana, le salate ea meroho e nang le oli ea mohloaare, e tla khothaletsa khora e ngata.

Mokhoa oa ho sebelisa litapole tsa baroa ho fumana boima ba mesifa

Batho ba batlang ho eketsa boima ba mesifa le ho nona ba ka sebelisa li-parsnip tse ngata, ntle le ho khona ho eketsa mehloli e meng ea lik'habohaedreite lijong tse tšoanang, joalo ka raese, pasta le farofa.

Lijo hape li lokela ho ba le liprotheine tse ngata, e leng nama, khoho le tlhapi, le salate e nang le oli ea mohloaare. Nakong ea boikoetliso pele u ka sebelisa parsnip ka mahe a halikiloeng kapa chisi, e tsamaeang le litholoana tse 1 kapa yogurt ea tlhaho, mohlala.

Mefuta ea litokisetso le lipepepe

Mandioquinha e ka jeoa e phehiloe, e halikiloe, e halikiloe ka ontong kapa ka mokhoa oa puree, ntle le ho khona ho eketsoa ka sopho le ho pheha litlhapi kapa nama. Ha o e pheha, o lokela ho boloka lekhapetleng ebe o le tlosa feela kamora ho pheha, ka tsela ena, liminerale le livithamini tse ngata ha li lahlehe metsing a phehang.

Li-fries tsa Fora li lokela ho qojoa lijong tsa tahlehelo ea boima ba 'mele, ka litapole tse halikiloeng e le khetho e ntle. Khetho ea puree e boetse e lokela ho sebelisoa haholo ke ba batlang ho nona, kaha tlatsetso ea lebese le botoro ho lokiseng puree e etsa hore lijo li be le khalori e ngata.

Li-diresepe tse ling tse nang le litapole tsa baroa ke tsena:

1. Sopho ea litapole tsa Baroa

Lisebelisoa:

• 500 g kg ea litapole tsa parsnip;
• 500 g ea rantipole;
• 1 eiee e mahareng;
• Li-clove tse 3 tsa konofolo;
• 120 ml ea oli ea mohloaare;
• 500 g ea letsoele la kana le ntšitsoeng;
• Litara e le 1 ea metsi;
• 1 tablespoon ea oli ea mohloaare;
• letsoai, pepere le monko o motala ho latsoa.

Mokhoa oa ho itokisa:

Ka moapehi oa khatello, sesa konofolo le onion ka oli ea mohloaare. Ha o sootho, eketsa khoho, rantipole le mandioquinha, ebe o sesa hape. Kenya letsoai, pepere le monko o motala, 'me u phehele metsotso e ka bang 10 kamora ho fumana khatello.

Haeba u batla sopho ka mofuta oa tranelate, pheha khoho ka thoko ebe u tšela sechu sa cassava le rantipole pele u kopanya le khoho.

2. Litapole tsa litapole

Lisebelisoa tsa puree:

• 1/2 kg ea litapole tse phehiloeng;
• 1/2 kg ea litapole tse halikiloeng;
• 1/2 eiee e entsoeng ka letsoho;
• 2 tablespoons ea botoro;
• 200 g ya tranelate e bolila;
• 1 kopi ea tee ea lebese;
• Letsoai le pepere e ntšo ho latsoa;
• 50 g ea parmesan e grated bakeng sa ho fafatsa.

Ho Tlatsa Lisebelisoa:

• 3 tablespoons ea oli ea mohloaare;
• Li-clove tse 3 tse silafalitsoeng kapa tse khethiloeng;
• 1/2 kg ea nama ea fatše;
• 5, tomate e khethiloeng;
• 1/2 senoelo sa mongobo oa langa le le lej;
• Letsoai le pepere e ntšo ho latsoa;
• 4 tablespoons khaba parsley.

Mokhoa oa ho itokisa
Bakeng sa puree, kopanya mandioquinha le litapole ha li ntse li chesa ka lero. Sututsa onion habobebe ka botoro, eketsa litapole le lisebelisoa tse ling, o tlohele motsoako o phehe metsotso e ka bang 3 ho isa ho e 5.

Bakeng sa ho tlatsa, tšela konofolo ka oli ebe o eketsa nama ebe o e sesa ho fihlela o omme ebile o hlephile. Kenya mongobo oa langa le le lej le langa le le lej le nako ka letsoai le pepere ho latsoa., Ho pheha ho fihlela mongobo o motenya. Kenya letsoai le parsley.

Ho kopanya, tlotsa sejana sa khalase ka botoro ebe o hasanya halofo ea puree, ebe o eketsa ho tlatsa ebe, qetellong, koahela le halofo e 'ngoe ea puree. Fafatsa chisi ka holimo ebe o e beha ka ontong e futhumetseng pele ho 200 ºC metsotso e ka bang 20.

Hape tseba melemo ea litapole.