Melemo e 5 e makatsang ea spinach le tafole ea phepo e nepahetseng

Litaba
- Tlhahisoleseling ea phepo e nepahetseng
- Jusi ea spinach e nang le apole le ginger
- Recipe ea Pie ea Sipinake
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:
- Thibela tahlehelo ea pono ka botsofali, kaha e ruile antioxidant lutein;
- Thibela mofetše oa mala, hobane e na le lutein;
- Thibela phokolo ea mali, kaha e ruile ka asiti ea folic le tšepe;
- Sireletsa letlalo khahlanong le botsofali pele ho nako, kaha e na le livithamini tse ngata A, C le E;
- 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 tsoakoang | Sipinake se khabisitsoeng | |
Matla | 16 kcal | 67 kcal |
K'habohaedreite | 2.6 g | 4.2 g |
Liprotheine | 2 g | 2.7 g |
Mafura | 0.2 g | 5.4 g |
Likhoele | 2.1 g | 2,5 g |
K'halsiamo | 98 mg | 112 mg |
Tšepe | 0.4 mg | 0.6 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.