Semela se lenngoeng ka limela: Melemo e meholo e tšeletseng, mokhoa oa ho ja le lipepepe tse phetseng hantle

Litaba

• Tlhahisoleseling ea phepo ea eggplant
• Mokhoa oa ho ja
• Li-recipe tsa eggplant tse phetseng hantle
• 1. Metsi a li-eggplant bakeng sa ho theola boima ba 'mele
• 2. Lero la semela se lenngoeng ke k'holeseterole
• 3. Recipe ea pasta ea li-eggplant
• 4. Semela se lenngoeng ka ontong
• 5. Antipasto ea li-eggplant
• 6. Lasagna ea eggplant

Semela se lenngoeng ke meroho e nang le metsi le lintho tse antioxidant, tse kang flavonoids, nasunin le vithamine C, tse sebetsang 'meleng ho thibela kholo ea lefu la pelo le ho theola maemo a k'holeseterole.

Ntle le moo, eggplant e na le likhalori tse fokolang, e na le fiber e ngata ebile e na le phepo e ntle, 'me e ka sebelisoa litokisetsong tse fapaneng tsa boikoetliso ka tsela e phetseng hantle, haholo ho ts'ehetsa ho theola boima ba' mele.

Ho kenyelletsa eggplant lijong tsa hau tsa letsatsi le letsatsi ho ka tlisa melemo e 'maloa ea bophelo bo botle, joalo ka:

1. Phokotso ea "cholesterol" e mpe le triglycerides, kaha e na le nasunin le anthocyanins, e leng li-antioxidants tse matla, tse thusang ho thibela kholo ea mathata a pelo, joalo ka atherosclerosis, mohlala;
2. E ntlafatsa phallo ea mali, kaha e khothalletsa bophelo bo botle ba methapo ea mali, kaha e na le litšobotsi tse khahlanong le ho ruruha tse thusang ho laola khatello ea mali;
3. E rata ho theola boima ba 'melehobane e na le likhalori tse fokolang ebile e na le fiber e ngata, e eketsa maikutlo a ho khora;
4. E thibela phokolo ea mali, kaha ke mohloli oa folic acid, e leng vithamine e hlohlelletsang tlhahiso ea lisele tsa mali;
5. E laola maemo a tsoekere maling, kaha e na le li-antioxidants le likhoele tse liehang ho monya lik'habohaedreite maemong a mala, e le khetho e ntle ea ho thibela lefu la tsoekere le batho ba nang le lefu la tsoekere;
6. E ntlafatsa mohopolo le ts'ebetso ea bokokaha e na le li-phytonutrients tse thibelang tšenyo ke li-radicals tsa mahala ho lisele tsa neuronal, tse khothalletsang bophelo bo botle ba boko.

Ntle le moo, ts'ebeliso ea semela sa lehe e ka thibela nts'etsopele ea mathata a mala, kaha likhoele tse teng semeleng sena li thusa ho felisa chefo, ho nolofatsa tšilo ea lijo le ho tsamaisa tsamaiso ea mala, e ka fokotsang kotsi ea mofetše oa mala le mala.

Tlhahisoleseling ea phepo ea eggplant

Tafole e latelang e bonts'a sebopeho sa phepo e nepahetseng ka 100 g ea eggplant e tala:

Ho bohlokoa ho bolela hore molemong oa ho fumana melemo eohle ea eggplant e boletsoeng kaholimo, meroho ena e tlameha ho ba karolo ea phepo e nepahetseng le e leka-lekaneng.

Mokhoa oa ho ja

Ho boloka litšobotsi tse phetseng hantle, eggplant e lokela ho jeoa e halikiloe, e besitsoe kapa e phehiloe. E ka sebelisoa lijana tse fapaneng e le sebaka sa pasta ho lokisa lasagna, ka lisalate kapa pizza.

Ha li le kholo haholo, li-eggplant li na le tatso e babang, e ka tlosoang ka ho beha letsoai lilae tsa eggplant le ho e tlohella hore e sebetse metsotso e 20 kapa e 30. Kamora nako eo, o lokela ho hlatsoa le ho omisa likhae, o li ise ho pheha kapa ho hadika hang kamora ts'ebetso ena.

Le ha e na le melemo ea bophelo bo botle, ho khothaletsoa hore ho se jeoe li-eggplant tse fetang 3 ka letsatsi, kaha ho kanna ha ba le litla-morao tse ling tse kang hlooho, letšollo, malaise le bohloko ba mpeng.

Li-recipe tsa eggplant tse phetseng hantle

Khetho e phetseng hantle e nang le likhalori tse fokolang, lik'habohaedreite tse tlase ebile e ka kenyelletsoang lijong tsa letsatsi le letsatsi ke peista ea eggplant. Sheba video e latelang kamoo u ka lokisang peista ea eggplant kateng:

Mefuta e meng ea phepelo ea eggplant e phetseng hantle e ka lokisoang hae ke:

1. Metsi a li-eggplant bakeng sa ho theola boima ba 'mele

Ho theola boima ba 'mele, nka litara e le 1 ea metsi a sirilamunu le eggplant letsatsi le letsatsi, ho latela risepe:

Lisebelisoa:

• Semela se le seng se le seng se nang le lekhapetla;
• 1 lero la lemone;
• Litara e le 1 ea metsi.

Mokhoa oa ho itokisa

Khaola li-eggplant ka likhae 'me u kenye nkho ka litara e le 1 ea metsi, hammoho le lero la lemone. Motsoako o tlameha ho bolokoa ka sehatsetsing bosiu bohle hore o ka sebelisoa ka le hlahlamang.

2. Lero la semela se lenngoeng ke k'holeseterole

Jusi ea li-eggplant e lokela ho nooa letsatsi le letsatsi ka mpeng e se nang letho ho theola k'holeseterole, ho latela risepe:

Lisebelisoa:

• 1/2 eggplant;
• Jusi ea tlhaho ea lilamunu tse 2.

Mokhoa oa ho itokisa:

Otla lero la lamunu ka eggplant ka blender ebe oa e noa, haholo ntle le ho eketsa tsoekere. Bona ho eketsehileng ka lero la eggplant ho theola k'holeseterole.

3. Recipe ea pasta ea li-eggplant

Paseka ea li-eggplant e na le fiber e ngata ebile e na le index e tlase ea glycemic, e etsang hore e be ntle bakeng sa ho ja lijo tsa mots'eare kapa lijo tsa mots'eare.

Lisebelisoa:

• Pasta ea mofuta oa spaghetti ea batho ba 2;
• 4 tablespoons ea oli ea mohloaare;
• Semela se le seng se sehiloeng ka likotoana;
• 2, tomate e khethiloeng;
• Onion eiee e nyenyane e khethiloeng;
• Li-clove tse 2 tse silafalitsoeng;
• 230 g ea chisi ea mozzarella kapa chisi e sa tsoa khuoa;
• 1/2 senoelo sa chisi ea Parmesan.

Mokhoa oa ho itokisa:

Pheha pasta ka metsi a letsoai. Sauté litamati, eggplant le eiee ka har'a oli ho fihlela eggplant e phehiloe. Kenya chisi ea mozzarella kapa li-minas frescal ebe u hlohlelletsa metsotso e ka bang 5 ho fihlela chisi e qhibiliha. Kenya pasta mme u kenye chisi ea Parmesan e grated pele u sebeletsa.

4. Semela se lenngoeng ka ontong

Kakaretso ena e phetse hantle haholo, e na le phepo ebile e potlakile ho e etsa.

Lisebelisoa:

• 1 eggplant;
• Ho fihlela nako: oli ea mohloaare, letsoai, konofolo le oregano ho latsoa.

Mokhoa oa ho itokisa:

Sela li-eggplant feela ebe u li beha ka platter. Koahela ka oli ea mohloaare e sa tsoaloang ebe u eketsa linoko. Bake ka metsotso e ka bang 15 ka mocheso o mofuthu, ho fihlela khauta. U ka fafatsa chisi e 'ngoe ea mozzarella kaholimo, pele u e isa ka ontong ho e sootho.

5. Antipasto ea li-eggplant

Antipasto ea eggplant ke mokhoa o motle oa ho ipiletsa 'me ke risepe e potlakileng le e bonolo ho e etsa. Khetho e 'ngoe ke ho sebeletsa ka toast ea bohobe bo felletseng.

Lisebelisoa:

• 1 eggplant khaola ka dikotwana tse le ebola;
• 1/2 pepere e khubelu e khaotsoe ka likotoana;
• 1/2 pepere e mosehla e khaotsoe ka likotoana;
• 1 senoelo se tšiloeng eiee;,
• 1 tablespoon ea konofolo e khethiloeng;
• Khaba e 1 ea oregano;
• 1/2 senoelo sa oli ea mohloaare;
• 2 tablespoons ea asene e tšoeu;
• Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa:

Tšela oli ea mohloaare ka pane 'me u eiee ka konofolo le konofolo. Ebe u eketsa pelepele 'me, ha li le bonolo, eketsa eggplant. Ha e le bonolo, eketsa oregano, asene e tšoeu le oli ebe o noka ka letsoai le pepere ho latsoa.

6. Lasagna ea eggplant

Lasagna ea eggplant ke khetho e ntle ea lijo tsa mots'eare hobane e na le phepo e ntle ebile e phetse hantle.

Lisebelisoa:

• Li-eggplant tse 3;
• Likopi tse 2 tsa sopho e entsoeng ka maiketsetso;
• Likopi tse 2½ tsa chisi ea kottage;
• Ho fihlela nako: letsoai, pepere le oregano ho latsoa.

Mokhoa oa ho itokisa:

Preheat ontong ho ea ho 200 ° C, hlatsoa le ho seha li-eggplant ka likhae tse tšesaane ebe u li beha ka skillet e chesang kapele ho siea likhae tsa li-eggplant li omme. Ka sejaneng sa lasagna, beha lera le tšesaane la sopho ho koahela tlase ebe le lera la eggplant, moro le chisi. Pheta ts'ebetso ena ho fihlela sejana se tletse 'me u qete lera la ho qetela ka mongobo le mozzarella kapa chisi ea parmesan ho sootho. Bake ka metsotso e 35 kapa ho fihlela browned.