Sengoli: Charles Brown
Letsatsi La Creation: 5 Hlakubele 2021
Ntlafatsa Letsatsi: 16 La March 2025
Anonim
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.

Molemong Oa Hau

Kim Clijsters le linaleli tse ling tse 4 tsa basali tseo re li ratang

Kim Clijsters le linaleli tse ling tse 4 tsa basali tseo re li ratang

Haeba u nt e u hebellet e French Open 2011 ho hang, ho bonolo ho bona hore tene e ke papali e makat ang. Mot oako oa ho ba mafolofolo kelellong le tšebeli ano 'meleng, boiphihlelo le boikoetli o, ...
Lisebelisoa tse Molemo ka ho Fetisisa tsa ho theola boima ba 'mele ho u thusa ho boloka tlaleho ea lipakane tsa hau

Lisebelisoa tse Molemo ka ho Fetisisa tsa ho theola boima ba 'mele ho u thusa ho boloka tlaleho ea lipakane tsa hau

martphone a hau ke e ebeli oa e phethahet eng a ho phela le ho lula ebopehong. Nahana ka ena: E lula e na le uena, e u lumella ho mamela 'mino nakong ea boithapollo ba hau,' me eu fa li ebeli...