Melemo e 7 ea Jiló le Mokhoa oa ho Etsa
Litaba
- Tlhahisoleseling ea phepo e nepahetseng
- Mokhoa oa ho sebelisa Jiló
- Recipe ea Jiló Vinaigrette
- Kakaretso ea Jiló Farofa
Jiló o na le limatlafatsi tse ngata tse kang livithamini tsa B, magnesium le flavonoids, tse tlisang melemo ea bophelo bo botle joalo ka ho ntlafatsa tšilo ea lijo le ho thibela phokolo ea mali.
Ho tlosa bohloko ba eona, ntlha e ntle ke ho thatela jiló ka letsoai ebe o lumella metsi a eona hore a tsoe ka sefe ka metsotso e ka bang 30. Ebe o hlatsoa jilo ho tlosa letsoai le lengata ebe o e omella ka lithaole tsa pampiri pele u e sebelisa.
Melemo ea eona ea bophelo bo botle e kenyelletsa:
- Thusa ho theola boima ba 'mele, hobane e na le metsi le likhoele tse ngata, tse eketsang khora;
- Thibela mathata a pono, kaha e ruile vithamine A;
- Thibela atherosclerosis le mathata a pelo, kaha a na le li-flavonoids tse sireletsang methapo ea mali ho tsoa lipoleiting tse hlabang;
- Ntlafatsa bophelo bo botle ba molomo le ho loantša phefumoloho e mpe, kaha e na le thepa ea antibacteria;
- Thibela phokolo ea mali, kaha e ruile ka tšepe le livithamini tsa B;
- Ntlafatsa tšilo ea lijo, bakeng sa ho rua metsi le likhoele, ho thusa ho loants'a ho sokela;
- Thusa ho laola tsoekere malinghobane e na le fiber e ngata ebile ha e na lik'habohaedreite tse ngata.
E 'ngoe le e' ngoe ea 100 g ea jiló e na le li-kcal tse 38 feela, e leng se etsang hore e be khetho e ntle ea ho sebelisa lijo tsa boima ba 'mele. Sheba lijo tse ling tse 10 tse u thusang ho theola boima ba 'mele.
Tlhahisoleseling ea phepo e nepahetseng
Tafole e latelang e bonts'a tlhaiso-leseling ea phepo bakeng sa 100 g ea jilo e tala:
Metsoako | 100 g ea Jilo |
Matla | 27 kcal |
K'habohaedreite | 6.1 g |
Liprotheine | 1.4 g |
Mafura | 0.2 g |
Likhoele | 4.8 g |
Magnesiamo | 20.6 mg |
Potasiamo | 213 mg |
Vithamine C | 6.7 mg |
Jiló e ka kenyelletsoa habonolo mefuteng e mengata ea litokisetso tsa ho pheha, joalo ka ha ho bonts'itsoe ka tlase. Ke tholoana e nang le tatso e babang eo hangata e fosoang e le meroho, ka mokhoa o ts'oanang le litamati le li-eggplant. Eena
Mokhoa oa ho sebelisa Jiló
Jilo e ka sebelisoa e le tala ka lisalateng, hammoho le lero la lemone kapa lipepising tse phehiloeng, tse halikiloeng, tse halikiloeng hammoho le li-roast.
Recipe ea Jiló Vinaigrette
Jiló vinaigrette ha a na tatso e bohloko ea tholoana ena, kaha ke khetho e ntle ea ho tsamaea le nama e khubelu.
Lisebelisoa:
- Li-jilós tse 6 tse mahareng tse khethiloeng
- 1 eiee e hlakiloeng
- Litamati tse 2 tse halikiloeng
- 1 pepere e halikiloeng e nyane
- Li-clove tse 2 tsa konofolo
- letsoai, monko o motala le asene ho latsoa
- Khaba e 1 ea oli ea mohloaare
- sauce e chesang (ka khetho)
Mokhoa oa ho itokisa:
Beha li-jiló ka li-cubes tse nyane ka setshelong, koahela ka metsi 'me u kenye marotholi a seng makae a lemone ho qoba ho sootho ha u ntse u lokisa meroho e meng. Hlatsoa metsi ho tsoa ho jiló, eketsa lisebelisoa tsohle ebe u koahela hape ka metsi, ebe u letsoai, monko o motala, likhaba tse 3 ho isa ho tse 4 tsa asene, khaba e le 'ngoe ea oli ea mohloaare le khaba e 1 ea sopho ea pepere (ka boikhethelo).
Kakaretso ea Jiló Farofa
Lisebelisoa:
- Li-jilós tse khethiloeng tse 6
- 1 eiee e khethiloeng
- Li-clove tse 3 tsa konofolo
- Mahe a 3
- 1 kopi ea phofo ea cassava
- 2 tablespoons ea oli ea mohloaare
- monko o motala, letsoai le pepere ho latsoa
Mokhoa oa ho itokisa:
Sauté eiee e khethiloeng le konofolo ka oli ea mohloaare. Ha eiee e bonahala pepeneneng, eketsa li-jilós ebe u sesa. Ebe u eketsa mahe, eketsa letsoai, monko o motala le pepere (ka boikhethelo). Ha mahe a phehiloe, tima mocheso 'me u kenye phofo e halikiloeng ea manioc, u tsoaka tsohle.