Sengoli: Charles Brown
Letsatsi La Creation: 10 Hlakubele 2021
Ntlafatsa Letsatsi: 22 November 2024
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Litaba

Okra ke meroho e nang le khalori e tlase le fiber e ngata, e etsang hore e be khetho e ntle ho kenyelletsa lijo tsa boima ba 'mele. Ntle le moo, okra e boetse e sebelisoa haholo ho thusa ho laola lefu la tsoekere, kaha e thusa ho laola maemo a tsoekere maling.

Okra e sebelisoa haholo lijong tse tloaelehileng Brazil, joalo ka khoho ea setso e nang le okra e tsoang Minas Gerais, mme ts'ebeliso ea eona e tlisa melemo e joalo ka:

  1. Thusa ho theola boima ba 'mele, hobane e na le likhalori tse fokolang mme e na le faeba e ngata, e eketsang maikutlo a ho khora;
  2. Laola maemo a tsoekere maling, ka lebaka la lik'habohaedreite tse tlase le boteng bo phahameng ba fiber;
  3. Ntlafatsa tsamaiso ea mala, ka lebaka la boteng ba eona bo phahameng ba likhoele;
  4. Laola maemo a k'holeseterole, hobane e na le likhoele tse qhibilihang, tse fokotsang ho monya mafura ka maleng;
  5. Fokotsa khatello ea maikutlo le ho u thusa ho phutholoha, kaha e na le magnesium e ngata;
  6. Thibela phokolo ea mali, hobane e na le folic acid;
  7. Boloka bophelo bo botle ba masapo, hobane e na le calcium e ngata.

Ho tloaelehile hore okra e thehe mofuta oa marotholi nakong ea litokisetso, le ho qoba bothata bona, o mong oa maano a latelang o lokela ho sebelisoa:


1. Tšela oli ea mohloaare kapa oli ka pane e se nang thupa 'me u e tlohele e futhumale hanyane pele o eketsa okra e hlatsoitsoeng. Hlohlelletsa hantle ho fihlela marotholi 'ohle a hlephile' me a omme. Haeba u khona, inela okra ka asene ka likhaba tse 2 tsa metsi metsotso e ka bang 20.

2. Hlatsoa okra ka lesela ebe u e beha sootho ka pane ka oli le likhaba tse 2 tsa asene. Hlohlelletsa hantle ho fihlela marotholi 'ohle a tsoa' me a omme.

3. Hlatsoa, ​​omella ebe u khaola okra ebe u e beha ka ontong nako e ka etsang metsotso e 15. Metsi a tla tsoa 'me a omelle ka mocheso o tsoang ka ontong,' me okra e tla pheha nakong ena. Ebe o tlosa okra ebe o e kenya ka konofolo le oli, kapa kamoo u ratang.

Li-recipe tse phetseng hantle le okra

Tse ling tsa likhetho tse phetseng hantle ka okra ke:

1. Khoho e nang le okra


Lisebelisoa:

  • 1/2 kg ea nama ea fatše (e entsoeng ka nama e se nang mafura e kang letata)
  • 250 g ea okra
  • Mokelikeli oa Lemons tse 2
  • 1 eiee e mahareng, e khaotsoe
  • 3 clove ea konofolo e sithabetseng
  • 2 tablespoons ea oli ea mohloaare
  • 2 tablespoons ea oregano
  • Letsoai, pepere le parsley ho latsoa

Mokhoa oa ho itokisa:

Hlatsoa 'me u khaole malebela a okra' me u li lumelle hore li ineke ka metsing a lemone metsotso e 30. Tlosa metsing 'me u omelle ho qoba ho theha marotholi. Ebe okra e lokela ho khaoloa likotoana ebe e behelloa ka thoko. Leta nama ka konofolo, pepere, letsoai le parsley ebe u phoka ka pane ka oli le onion. E ke e phehe metsotso e ka bang 20. Kenya okra le oregano, u lumelle ho pheha metsotso e meng e 10. Sebeletsa ha ho ntse ho chesa.

3. Okra salate e nang le ricotta

Lisebelisoa:


  • 200 g ea okra
  • 1 pepere e nyane e tšehla
  • 1 eiee e bohareng, e lesotsoe
  • 50 g ya mehloaare e khethiloeng
  • 150 g, ricotta e ncha
  • 3 tablespoons ea asene
  • 3 tablespoons ea oli ea mohloaare
  • Juice lero la lemone
  • Letsoai ho latsoa

Mokhoa oa ho itokisa:

Hlatsoa okra, khaola lipheletsong ka bobeli ebe u inela ka metsi ka lero la lemone metsotso e 15. Hlatsoa 'me u phehe okra ka pane le metsi le letsoai ka metsotso e 10. Hlatsoa, ​​tlohela ho pholile ebe o khaola okra ka likotoana. Pheha lieiee kapa u li tšele ka potlako ka oli ea mohloaare, ho lahla mocheso. Li soahlamanya li-ricotta le polokelo. Roast pepere ka ontong e phahameng metsotso e 10, ebe u e khaola ka likotoana kapa li-cubes tse kholo. Ka setsing, kopanya lisebelisoa tsohle, eketsa mehloaare le nako le asene, oli le letsoai.

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