Tataiso e Felletseng ea Meroho ea Leafy (Ntle le Sipinake le Kale)

Litaba

• Dandelion
• Beet Greens
• Meroho ea Turnip
• Arugula
• Li-Collards
• Chard ea Switzerland
• Meroho ea mosetareta
• Romaine
• Khábeche
• Leqhoa
• Mesclun
• Radicchio
• Motsoako oa metsi
• Bok Choy
• Butterhead
• Mokhoa oa ho Etsa Hore Metala ea Hao e Makhasi e Khanye
• Bapisa Bohale ba Bona
• Bapala ka Texture
• Tlosa Mocheso
• Ja likhopo
• Iketsetse Motsoako oa Hao
• Se ke oa imeloa kelellong
• Tlhahlobo bakeng sa

Ehlile, sekotlolo sa khale le sepinache se ka fana ka livithamini le limatlafatsi tse ngata haholo, empa serapa se na le limela tse ling tse ngata tse makhasi tse emetseng hore u li leke. Ho tloha ho arugula e nkhang hamonate le dandelion ea lefats'e ho isa likhethong tse ruileng tse loketseng ho halika joalo ka li-collards le chard ea Switzerland, ho na le likhetho tse ngata tsa ho lahlela salate ea hau e latelang, sejana sa pasta kapa sekotlolo sa veggie. (FTR, ho na le sehlopha sa tse fapaneng mefuta ea khale, hape.)

Sheba lethathamo lena la meroho e makhasi (ho tlosa spinach le khale) ka tlase, hammoho le mokhoa oa ho li sebelisa bakeng sa tatso e ngata le melemo ea bophelo bo botle.

Dandelion

E, ho joalo, u ka ja meroho e makhasi ho tloha mofokang ona o motle, 'me o na le melemo ea bophelo bo botle ea ho qala. "Dandelion ke mohloli o mongata oa fiber le vithamine A, C, K, le B," ho bolela setsebi sa lijo sa New York Lisa Moskovitz. Meroho ena e babang ea lefatše e monate haholo ka har'a sopho e monate le lisalate tsa ho oa. (Ithute haholoanyane mabapi le hore na hobaneng li-Dandelion (Motso, Makhasi, le Tsohle) li Lokela ho ba le Leseli la Superfood.)

Beet Greens

Moskovitz o re: "Le ha e se monate joalo ka tleloubu ea beet, meroho ea beet e ntse e tletse boleng ba phepo e kenyeletsang vithamine C, vithamine A, le ligrama tse 4 tsa fiber e tlatsang mpa ka senoelo." Sautée beet meroho e kang ea spinach kapa khale, ka konofolo e nyenyane e ncha le oli ea mohloaare. Kapa leka e 'ngoe ea li-Recipes tse 10 tse sa tsitsang tsa Beet Greens.

Meroho ea Turnip

Joaloka li-beet, li-turnips li molemo ho feta metso ea tsona. Meroho ea tsona e tletse vithamine A le calcium, 'me senoelo se le seng se phehiloeng sa meroho ea turnip se na le lik'hilojule tse 29 feela. Li monate joaloka "li-chips" tse halikiloeng - li lahlele ka oli e nyenyane ea mohloaare le letsoai ebe u chesa ka 375 ° F metsotso e mene ho isa ho e mehlano.

Arugula

Ha ho letho le monate ho feta ho eketsa leseli, arugula e babang hanyenyane ho risepe. Moskovitz o re: "botala bona ba Mediterranean bo fana ka lithane tsa limatlafatsi tse ts'oanang le tse ling tse ngata tse nang le makhasi, ho kenyeletsoa vithamine A, C le K". Tatso e ikhethang ea Arugula e phelisa sejo leha e le sefe habonolo. Leka botala bo makhasi le sauteed shrimp le tamati ea cherry. E boetse e etsa topping e ntle ea pizza. (Tloha ho fihla: Leka li-Pizza tsena tse 10 tsa Bophelo bo Botle tseo u ka li Etsang Hae.)

Li-Collards

Sejo se monate se ka boroa se fana ka livithamini A, C le K tse kholo-tsohle li bohlokoa bakeng sa ho boloka pelo ea hau e phetse hantle-'me ka koping e le 'ngoe e phehiloeng ea li-collards, o fumana ligrama tse fetang 7 tsa fiber ka li-calories tse 63 feela. Lahla bohobe 'me u sebelise botala bona ba makhasi ho thatela burger eo u e ratang ka ho fetisisa ea turkey-ke mofuta o mong oa carb e tlase, ho bolela Moskovitz.

Chard ea Switzerland

Swiss chard e na le lero ho feta tse ling tse makhasi a matala ebile e bobebe ho feta red chard. E tletse ka li-antioxidants le livithamini A, C, le K, botala bona bo nang le fiber bo ntlafatsa bophelo ba masapo le pelo, 'me bo haha ​​sesole se matla sa' mele. E kopanye le smoothie eo u e ratang ka ho fetisisa e tala kapa u e khaole 'me u e tšele ka bosoeu ba mahe bakeng sa lijo tsa hoseng. (Ke likhopolo life tse ling tsa Smoothie? Sheba li-Super Greens tse 10 ho li eketsa ho Smoothies le Maro.)

Meroho ea mosetareta

Meroho e tala ea mosetareta e ka ba bohloko haholo, empa ke mohloli o moholo oa fiber, livithamini A le C, potasiamo, calcium le vithamine K. Ebe o baka motsoako ka 425 ° F metsotso e 12 — o tla ba le pompo e futhumetseng, e futhumetseng e betere ho feta eng kapa eng eo o tla e fumana 'marakeng.

Romaine

Lioache tsa khale tsa Roma ka likhalori tse 8 feela ka koping empa li ntse li nyoloha ka bongata ba livithamini A, C le K, ho latela Moskovitz. Eketsa #saddesksalad ea hau ka Li-Hacks tsena tsa Bophelo bo Botle bakeng sa Salate e Ntle ea Lijo tsa Motšeare.

Khábeche

Kaha o na le lik'hilojule tse ka tlase ho 25 ka senoelo, livithamini tse ngata, le mohloli o motle oa li-antioxidants tse loantšang mofets'e, Moskovitz o re kh'abeche e lokeloa ke chebahalo e ngoe. Leka k'habeche e tala (kapa e khubelu!) kapa u ka iketsetsa sauerkraut ea hau.

Leqhoa

Lettuce ea leqhoa hangata ke metsi 'me ha e na bohlokoa bo bongata ba phepo e nepahetseng, ho bolela Moskovitz. Leha ho le joalo, iceberg e batla e se na lik'halori, e leng se etsang hore e be khetho e bohlale ka salate haeba u batla ho sebelisa litlolo tse nang le mafura a mangata joaloka cheddar chisi kapa walnuts empa u batla ho thibela khalori e ngata.

Mesclun

Mesclun, e leng motsoako oa meroho ea masea e latsoehang hanyenyane, e na le lik’hilojule tse fokolang empa e na le limatlafatsi tse ngata, ho akarelletsa tšepe le calcium. Leka ho e fetola bakeng sa romaine e le bethe ea salate ea hau e latelang 'me u tšele tamati e ncha ea cherry le peo ea soneblomo bakeng sa lijo tsa motšehare tse khotsofatsang haholo.

Radicchio

Lekhasi le lefubelu le bohloko empa le le monate le na le likhalori tse 9 feela ka koping empa le na le li-antioxidants tse ngata, hammoho le iron le magnesium. Khaola ho kenya salate, kapa sebelisa makhasi a feletseng ho etsa "likepe" bakeng sa chisi kapa li-dips tse bobebe. Ho betere le ho feta, khabisa makhasi kaofela ho fokotsa bokhabane bo sebete hanyane. (Bona kamoo u ka jang: Radicchio.)

Motsoako oa metsi

Mofuta ona o motala, o moputsoana o monyane ke mohloli o motle oa li-nitrate, o ka fokotsang khatello ea mali mme mohlomong o bile oa ntlafatsa ts'ebetso ea liatleletiki.Moskovitz o re: "Watercress e nkuoa e le sejo se monate bakeng sa limakatso tsohle tsa eona tsa bophelo bo botle, ho kenyeletsoa ho loants'a mofetše le mafu a mang a fokolisang." Li-watercress tse nang le tatso e ncha li ka tšeloa habonolo ka tomate sauce kapa recipe ea hau ea pesto eo ue ratang haholo - feela khaola makhasi pele u kopanya.

Bok Choy

K'habeche ea Asia ke tatso e bobebe ho feta beng ka eona ba bofubelu kapa ba botala. Hape, e na le thuso e nepahetseng ea livithamini A le C, hammoho le calcium le tšepe. Leka botala bo botala bo nang le mouoane kapa bo halikiloeng ka oli ea mohloaare le soya.

Butterhead

Moskovitz o tsejoa ka tatso ea eona e boreleli, e buttery Lettuce ea hlooho ea botoro e latsoang hamonate ke mohloli o motle oa li-antioxidants le phosphorus e ahang masapo. Ka lebaka la makhasi a eona a teteaneng, a tsoang botebong ba pelo, mofuta ona o motala o motala o etsa bohobe bo nkeloang sebaka bakeng sa masela le lisamentjhisi.

Mokhoa oa ho Etsa Hore Metala ea Hao e Makhasi e Khanye

Senotlolo sa ho etsa meroho efe kapa efe ea makhasi ho tsoa lenaneng lena e latsoehe hantle? Ba phekole (aka tatso le ho li lokisetsa) hantle. Mona ke kamoo.

Bapisa Bohale ba Bona

Meroho e nang le makhasi a matla, joaloka arugula, endive, radicchio, mizuna, watercress le dandelion, e eketsa ho loma ka sebete lijana. "Ntho ea bohlokoa ke ho li kopanya le metsoako e matla le e nolofatsang khalefo ea bona," ho bolela Joshua McFadden, moapehi le mong'a Ava Gene's le Cicoria e Portland, Oregon, le sengoli sa buka. Mehla e Tšeletseng: Tsela e Ncha ea Meroho. E-ea lijong tse nang le lintlha tse monate, joalo ka asene ea balsame, kapa botlolo, joalo ka chisi. Leka salate ea Cesare-greens e babang: "Liaparo tse ruileng, li-anchovies tse letsoai, le mafura a chisi a kopane hantle ka ho longoa ke meroho," ho bolela McFadden. Kapa “char e siea ka pane e nang le saba e ngata, sirapo ea Mataliana, kapa asene ea balsame e fokolitsoeng le grating ea chisi e bohale.” (Leka ho sebelisa e 'ngoe ea lijana tsena tse matlafatsang le tse monate.)

Bapala ka Texture

Bapisa meroho e phehiloeng ka makhasi a seng makae a hloekileng ho etsa hore ho be le bonolo le bonolo. "Ke rata ho pheha khale ka pane bakeng sa metsotso ea 10 ebe ke eketsa khale e tala qetellong, ke e tlohella hore e phehe hanyenyane feela, hoo e ka bang motsotso kapa ho feta," ho bolela McFadden. "Sena se eketsa bofokoli le qetello e khanyang."

Tlosa Mocheso

Kale, Swiss chard, beet le radish meroho li monate hoo li ka jang linoko tse itseng. Li tšele ka potlako mochesong o moholo o nang le konofolo, chiles, oli ea mohloaare le lero la lemone, ho bolela McFadden.

Ja likhopo

Ha u ntse u itokisetsa chard, kale, le meroho ea beet, u se ke ua lahla mekhabiso e metenya ea setsi. Li jeoa hantle 'me li eketsa monate o monate. “Khaola likhopo makhasi, u li khaole. Li phehe pele ka oli ea mohloaare, garlic le chiles e le hore li ka nolofala, ebe u eketsa makhasi, "ho bolela McFadden. (E amanang le: Li-Salads tsa Giant Dinner bakeng sa Lijo tse Khotsofatsang tsa Macro)

Iketsetse Motsoako oa Hao

Tlola lintho tse pakiloeng. Sebakeng seo, nka meroho e mengata e fapaneng e makhasi 'marakeng. Kopanya le ho bapisa litatso, litlolo le mebala. Mohlala, kopanya mesclun le li-tendrils tse fokolang tse tletseng letsoho le botala bo bohloko joalo ka radicchio. Ka mor'a moo, eketsa litlama, joalo ka basil, koena le parsley, hammoho le makhasi a mang a celery, a tla fa sejana sa hau tatso e ncha e bohale.

Se ke oa imeloa kelellong

Meroho eohle ea hau e makhasi e e hlokang ke asene e nyane le phofshoana ea oli hore tatso ea makhasi e tle ka nnete, ho bolela McFadden. Beha meroho ka sekotlolo se seholo se nang le sebaka se ngata sa ho li lahlela. Butle-butle tšela asene kapa lero la lemone ka letsoho le le leng (McFadden o rata li-vine tsa Katz), 'me u lahlele meroho ka lehlakoreng le leng. U se ke ua li nosetsa. Loma lekhasi-le lokela ho latsoa le lecha ebile le le asiti. Nako le letsoai le pepere. Latsoang hape. Fafatsa ka oli ea mohloaare ea boleng bo holimo, 'me u qhotse hore u apare hanyenyane. (Haeba u ntse u haelloa ke polasi ea hau, leka e 'ngoe ea liaparo tsena tse phetseng hantle ho e-na le hoo.)

Tlhahlobo bakeng sa