Melemo ea 6 ea bophelo bo botle ba arugula

Litaba

• Mokhoa oa ho sebelisa arugula
• Tlhahisoleseling ea phepo e nepahetseng ea arugula
• Salate le arugula

Arugula, ntle le ho ba le lik'hilojule tse tlase, e na le fiber e ngata kahoo e 'ngoe ea melemo ea eona ea mantlha ke ho loana le ho phekola ho sokela hobane ke meroho e nang le fiber, e nang le fiber e ka bang 2 g ka 100 g ea makhasi

Melemo e meng ea arugula e ka ba:

1. Thuso ea ho laola lefu la tsoekere, kaha ha e na tsoekere;
2. Loantša k'holeseterole le triglycerides e phahameng hobane, ntle le fiber, ha e na mafura;
3. Thusa ho theola boima ba 'mele, hobane likhoele li thusa ho fokotsa takatso ea lijo;
4. Thibela kankere ea mala hobane, ntle le likhoele, e boetse e na le indole, e bohlokoa ho loants'a mofets'e oa mofuta ona;
5. Thibela lera la mahlo, kaha e na le lutein le zeaxanthin, lintho tse bohlokoa bophelong ba mahlo;
6. E thusa ho loantša lefu la masapo hobane ke meroho e nang le calcium e ngata.

Ntle le moo, likhoele tsa arugula li boetse li thusa ho thibela mafu a ho ruruha a mala, joalo ka diverticulitis. Ho ithuta haholoanyane ka seo u lokelang ho se ja ka diverticulitis bona: Lijo tsa diverticulitis.

Mokhoa oa ho sebelisa arugula

Arugula e hlaha e sebelisoa haholo ho lisalate, maro kapa lisamentjhisi ho nkela lettuce sebaka.

Kaha arugula e latsoa ho baba hanyane, batho ba bang ba kanna ba se rate tatso ea eona ha arugula e sa pheha, ka hona ntlha e ntle ea ho sebelisa arugula e ka ts'oaroa ka konofolo.

Tlhahisoleseling ea phepo e nepahetseng ea arugula

Arugula e ka fumanoa lisuphamaketeng kapa meroho.

Salate le arugula

Ona ke mohlala oa salate e bonolo, e potlakileng hape e nang le phepo e ka etsetsoang lijo tsa mots'eare kapa lijo tsa mots'eare.

Lisebelisoa

• 200 g ea likeletso tse ncha tsa asparagus
• 1 avocado e kholo e butsoitseng
• 1 tablespoon lero la lemone
• Makhasi a 1 a seng makae a hloekileng a arugula
• 225 g ea likhae tsa saalmon tse tsubang
• 1 eiee e khubelu, e khabeloa ka khase
• Khabapo e 1 e entsoeng ka parsley e ncha
• Khaba e 1 e khubelu ea chives

Mokhoa oa ho itokisa

Tlisa pitsa e kholo e nang le metsi a belang le letsoai le lenyenyane. Tšela asparagase 'me u phehele metsotso e 4, ebe u tšela metsi. Ho pholile ka metsi a batang 'me u tsoe hape. Behella ka thōko 'me u emetse ho pholile. Khaola avocado ka halofo, tlosa mokokotlo le lekhapetla. Khaola makhasi ao ebe o a tšela ka lero la lemone. Kopanya asparagase, avocado, arugula le salmon ka sekotlolo. Nako le litlama tse nkhang hamonate ebe o eketsa oli ea mohloaare, asene le lero la lemone.