Melemo ea Chayote

Litaba

• Li-recipe tsa Chayote
• Sauteed chayote
• Chayote gratin
• Tlhahisoleseling ea phepo e nepahetseng

Chayote e na le tatso e sa jeleng paate 'me ka hona e kopana le lijo tsohle, e ntle molemong oa bophelo bo botle hobane e na le fiber le metsi a mangata, e thusa ho ntlafatsa tsamaiso ea mala, ho theola mpa le ho ntlafatsa letlalo.

Ntle le moo, chayote e na le likhalori tse fokolang mme ke khetho e ntle ea ho kenya letsoho ho theoleng boima ba 'mele, moo e ka sebelisoang ka tranelate ea meroho nakong ea lijo tsa mantsiboea kapa e ka pheha ka litlama tse tla sebelisoa ka salate mohlala.

Kahoo, melemo ea mantlha ea bophelo ba chayote ke:

• E ntlafatsa bophelo bo botle ba letlalo hobane e ruile vithamine C e nang le tšebetso ea antioxidant;
• E loantša ho patoa hobane e na le likhoele le metsi a mangata a etsang kuku ea mantle;
• E molemo bakeng sa lefu la tsoekere hobane ke lijo tse nang le index e tlase ea glycemic ka lebaka la fiber ea eona;
• E o thusa ho theola boima ba 'mele hobane e na le likhalori tse 'maloa ebile ha e na mafura;
• E thusa ho emisa ho tsoa mali maqeba hobane e na le vithamine K e bohlokoa bakeng sa pholiso ea methapo ea mali;
• E molemo bakeng sa liphio hobane kaha e na le metsi a mangata e ntlafatsa tlhahiso ea moroto mme e na le ts'ebetso ea ho ntša metsi.

Molemo o mong oa chayote ke hore o molemo bakeng sa ho nolofatsa batho ba liphateng ba nang le bothata ba ho koenya metsi hobane ba bipetsoa. Tabeng ena, pheha chayote feela 'me u fe motho likotoana tseo.

Li-recipe tsa Chayote

Sauteed chayote

Lisebelisoa:

• 2 chuchus e mahareng
• 1 onion
• Li-clove tse 3 tsa konofolo
• 1 lehlaka la leek
• Oli
• Ho fihlela nako: letsoai, pepere, oregano ho latsoa

Mokhoa oa ho etsa:

Ebola 'me u kere chayote u sebelisa grater e mahoashe. Khaola onion ka likhae tse tšesaane ebe u li tšela ka oli ea mohloaare le konofolo ka pane e halikiloeng haholo. Ha tsena li le sootho ka khauta eketsa chayote e halikiloeng le linoko ho latsoa. Tlohela mollong metsotso e ka bang 5 ho isa ho e 10.

Chayote gratin

Lisebelisoa:

• 3 chuchus e mahareng
• 1/3 senoelo sa chisi e grated bakeng sa hlama
• 1/2 lebese la senoelo
• 200 ml ea tranelate
• Mahe a 3
• Ho noka letsoai, pepere e ntšo, parsley ho latsoa
• Cheese ea Mozzarella bakeng sa gratin

Mokhoa oa ho etsa:

Khaola chayote likotoana ebe u e behella ka thoko. Koahela lisebelisoa tse ling ho blender ho fihlela e etsa tranelate e ts'oanang ebe o kopanya tsohle. Beha ntho e 'ngoe le e' ngoe pampiring ea ho baka e tlotsitsoeng ka botoro kapa majarine ebe u fafatsa chisi ea mozzarella. Boha ka ontong e chesang ka metsotso e ka bang 30. Etsa bonnete ba hore chayote e bonolo 'me ha e fihla ntlheng ena lijo li se li lokile.
 

Tlhahisoleseling ea phepo e nepahetseng

Tlhahisoleseling ea bongata ba limatlafatsi tsa chayote e tafoleng e latelang:

Thahasello ka chayote ke hore hangata e sebelisoa joalo ka ho qhekella kuku. Tabeng ena e kenyelletsoa ka libolo tse nyane ka sirapo ea ciliegia, hore e monye tatso ea eona mme e ka sebelisoa moruong haholo joalo ka sebaka sa ciliegia.