Sengoli: Charles Brown
Letsatsi La Creation: 5 Hlakubele 2021
Ntlafatsa Letsatsi: 16 La March 2025
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Top 10 Healthy Foods You Must Eat
Video: Top 10 Healthy Foods You Must Eat

Litaba

Sipinake ke meroho e nang le melemo ea bophelo bo botle joalo ka ho thibela khaello ea mali le mofetše oa colon, kaha e na le acid e ngata ea folic le li-antioxidants.

Meroho ena e ka jeoa ka lisalate tse tala kapa tse phehiloeng, ka sopho, sechu le maro a tlhaho, e le khetho e bonolo ebile e theko e tlase ea ho natefisa lijo ka livithamini, liminerale le likhoele.

Kahoo, ho kenyelletsa sepinichi lijong tsa hau ho na le melemo e latelang:

  1. Thibela tahlehelo ea pono ka botsofali, kaha e ruile antioxidant lutein;
  2. Thibela mofetše oa mala, hobane e na le lutein;
  3. Thibela phokolo ea mali, kaha e ruile ka asiti ea folic le tšepe;
  4. Sireletsa letlalo khahlanong le botsofali pele ho nako, kaha e na le livithamini tse ngata A, C le E;
  5. Thusa ho theola boima ba 'mele, bakeng sa ho ba le lik'hilojule tse tlase.

Ho fumana melemo ena, o lokela ho ja spinach e ka bang 90g makhetlo a 5 ka beke, e lekanang le likhaba tse ka bang 3.5 tsa meroho ena e phehiloeng.


Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a tlhaiso-leseling ea phepo e lekanang le 100 g ea sepinichi se sa tsoakoang le sa sautéed.

 Sipinake se sa tsoakoangSipinake se khabisitsoeng
Matla16 kcal67 kcal
K'habohaedreite2.6 g4.2 g
Liprotheine2 g2.7 g
Mafura0.2 g5.4 g
Likhoele2.1 g2,5 g
K'halsiamo98 mg112 mg
Tšepe0.4 mg0.6 mg

Morero ke ho ja sepinichi lijong tse kholo, hobane ho monngoa ha lutein ea eona ea antioxidant ho eketseha ka mafura a lijo, hangata a fumanoang nameng le oli ea boitokiso.

Ntle le moo, ho eketsa ho monya tšepe ea sepinichi, o lokela ho ja litholoana tsa citrus ka har'a sopho ea lijo, joalo ka lamunu, tangerine, phaenapole kapa kiwi, ka mohlala.


Jusi ea spinach e nang le apole le ginger

Jusi ena e bonolo ho e etsa ebile ke khetho e ntle ea ho thibela le ho loants'a khaello ea mali ea khauta.

Lisebelisoa:

  • Lero la lemone
  • 1 apole e nyane
  • Khaba e 1 e sa tebang ea folaxe
  • 1 senoelo sa spinach
  • 1 khaba ea ginger e grated
  • 1 khaba ea mahe a linotši
  • 200 ml ea metsi

Mokhoa oa ho itokisa:

Otla lisebelisoa tsohle ho blender ho fihlela spinach e sithabetse hantle 'me e sebelise chilled. Sheba lipepe tse ling tsa lero ho theola boima ba 'mele.

Recipe ea Pie ea Sipinake

Lisebelisoa:

  • Mahe a 3
  • 3/4 senoelo sa oli
  • 1 senoelo sa lebese le khutsitsoeng
  • 2 di-teaspoon tse bakang phofo
  • 1 kopi ea phofo e feletseng ea koro
  • 1/2 senoelo sa phofo eohle
  • 1 teaspoon letsoai
  • 1 clove ea konofolo
  • 3 tablespoons ea chisi e grated
  • 2 mekotla ea spinach e hahiloeng, e tsoang ka konofolo, onion le oli ea mohloaare
  • ½ senoelo sa chisi ea mozzarella likotoana

Mokhoa oa ho itokisa:


Ho etsa hlama, otla mahe, oli, konofolo, lebese, chisi e grated le letsoai ho blender. Ebe o eketsa phofo e koetsoeng butle butle ebe o e otla ho fihlela e boreleli. Qetellong eketsa phofo ea ho baka.

Sula sepinichi ka konofolo, onion le oli ea mohloaare, hape u ka eketsa lisebelisoa tse ling ho goto, joalo ka tamati, poone le lierekisi. Ka pane e tšoanang, eketsa chisi ea mozzarella e khethiloeng le hlama ea phae, u kopanya tsohle ho fihlela li boreleli.

Ho kopanya, tlotsa sebopeho sa mahlakore a mane 'me u tšollele motsoako ho tsoa pan, o beha grated parmesan holimo, haeba ho hlokahala. Beha ontong e futhumetseng pele ho 200 ° C metsotso e 45 ho isa ho e 50, kapa ho fihlela hlama e phehiloe.

Bona lijo tse ling tse nang le tšepe.

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