Lijo tse Phetseng Hantle: Lifeiga tsa Selemo le Lehlabula

Litaba

• Lifeiga tse omisitsoeng le tse sa tsoa khuoa ke e 'ngoe ea lijo tse matlafatsang tsa tlhaho tse matlafatsang, tse fanang ka fiber ho feta litholoana tse ling.
• Li-recipe tse sebelisang lifeiga tse ncha joalo ka monko o monate
• E le seneke se phetseng hantle
• Li-recipe tse sebelisang lifeiga tse ncha e le lijo tse tsoekere
• Tlhahlobo bakeng sa

Lifeiga tse omisitsoeng le tse sa tsoa khuoa ke e 'ngoe ea lijo tse matlafatsang tsa tlhaho tse matlafatsang, tse fanang ka fiber ho feta litholoana tse ling.

U ntse u ipotsa ka melemo ea bophelo bo botle ba lifeiga tse ncha? Ho longoa ka leng ho na le potasiamo, calcium, magnesium, iron, polyphenols le li-antioxidants ho matlafatsa thupelo efe kapa efe. Lifeiga tse sa tsoa khuoa kapa tse omisitsoeng, li khabisa leino la hao le monate ka molemo o khotsofatsang o nang le fiber e ngata. Empa li senya ka potlako, kahoo li sebelise nakong ea matsatsi a mabeli, ho bolela Sondra Bernstein, mongoli oa The Girl & The Fig Cookbook.

Li leke li feletse e le seneke se phetseng hantle kapa ka litsela tse monate tse hlalositsoeng ka tlase:

Li-recipe tse sebelisang lifeiga tse ncha joalo ka monko o monate

Kopanya meroho e meraro ea meroho, 1/4 senoelo sa chisi ea pōli, lihalofo tse 6 tsa feiga le 3 tbsp. linate tsa phaene. Hlatsoa ka mokelikeli oa 2 tbsp. asene ea balsame, 1/4 senoelo sa oli ea mohloaare, 1/4 tsp. lero la lemone, letsoai le pepere ho latsoa.

E le seneke se phetseng hantle

Selae lifeiga tse 3, banana e le 1, fragole tse 6 le 1/2 cantaloupe e nyane likotoana tsa boholo ba ho loma. Tšoaea holim'a li-bamboo skewers tse 6 ebe u tšela lero la lemone. Sebeletsa ka lowfat lemon kapa vanilla yoghurt bakeng sa ho qoelisoa.

Li-recipe tse sebelisang lifeiga tse ncha e le lijo tse tsoekere

Preheat oven ho ea ho 350 ° F. Tšela lifeiga tse 4 ka 1 tbsp. mahe a linotši kapa sirapo ea maple. Beha pampiri ea ho baka; besitse metsotso e 10. Sebeletsa lifeiga tse 2 ho feta 1/2 senoelo sa lowfat vanilla yogurt e nang le leqhoa kapa ice cream e fokotsitsoeng.

Melemo ea bophelo bo botle ba lifeiga tse ncha (3) Lik'hilojule tse 111, fiber ea 4 G, potasiamo e 348 MG, khalsiamo e 54 MG

Tlhahlobo bakeng sa