Mokhoa oa ho pheha poone ka mokokotlong (hape o monate o monate oo u lokelang ho o leka)

Litaba

• Hobaneng ha poone hodima cob e phela hantle AF
• Mokhoa oa ho pheha poone khubung
• Poone e Monate ka Cob Flavour le Toppings
• Tlhahlobo bakeng sa

Semela se koahetsoeng ke setopo se tšoana le mohale ea phetseng hantle oa li-BBQ tsa lehlabula. Hobane u ka e lahlela holim'a grill 'me u e ja ka matsoho, e tsamaea hantle haufi le lintja tse chesang, li-hamburger le li-sandwiches tsa ice cream-empa e eketsa phepo e hlokahalang haholo ho menu. Leha ho le joalo, hoo ha ho bolele hore u lokela ho e ja ka mokhoa o hlakileng. Mona, bona mekhoa e metle ea ho pheha, ho tlatsa le ho ja poone holim'a cob. (Lehloeo le kenella ka meno a hau? Leka ho pheha lijo-thollo tsa poone ho fapana.)

Hobaneng ha poone hodima cob e phela hantle AF

Tsebe e le 'ngoe e kholo ea poone e sekotlolong e na le likhalori tse ka bang 75 le ligrama tse ka bang 4 tsa protheine-plus, thane ea fiber ha ho sebetsoa. "Poone ke lijo-thollo tse felletseng 'me e fana ka ligrama tse 4,6 tsa faeba ka senoelo se seng," ho bolela setsebi sa phepo ea lijo Christy Brissette, MS, RD "Fibre e u boloka o lula o le teng, e thusa ho laola tsoekere ea mali le li-cholesterol, hape e ka u thusa ho laola boima ba' mele oa hau," (Bona haholoanyane ho Melemo ea Faeba e E Etsang Hore e be ea Bohlokoa Haholo.)

'Me, ka lebaka la' mala oa eona o mosehla, ua tseba hore e na le phepo e matla ea li-antioxidants. "Poone e boetse e na le li-antioxidants tse bitsoang carotenoids, haholo-holo lutein le zeaxanthin," ho bolela Brissette. "Li-antioxidants tsena li ka thusa ho thibela le ho laola ramatiki le ho matlafatsa bophelo ba mahlo a hau, ho thibela lera la mahlo le ho lahleheloa ke pono hamorao bophelong."

Bonase: Ke nakong ea selemo. "Lehlabula ke nako ea mantlha ea poone e sa tsoa khuoa, joalo ka ha Phuptjane le Phupu e le linako tse phahameng tsa kotulo ea poone e ncha, e hlahisang poone e tsoekere, e hlabosang le ho feta," ho eketsa setsebi sa phepo ea lijo Dana Angelo White, M.S., R.D.

Mokhoa oa ho pheha poone khubung

Ha ho tluoa tabeng ea ho pheha poone, ho na le litsela tse 'maloa tse fapaneng tsa ho tsamaea.

Pheha: "Tsela e atileng haholo ea ho pheha poone ke ho e belisa," ho bolela Ashley Iovinelli, mokoetlisi ea netefalitsoeng oa phepo e kopanyang le blogger ea lijo Wheatgrass Warrior. Koa poone, ebe u li akhela ka pitseng e kholo ea metsi a belang, a letsoai ka holim'a setofo ka metsotso e ka bang mehlano.

Microwave: Haeba u ikutloa u le botsoa hanyane (ha ho lihlong mona!), U ka boela ua kenya poone ea microwave ka har'a likhoho metsotso e mene ho isa ho e mehlano, ho bolela Iovinelli.

Grill: Ho chesa lijo ke nako e ngata ka ho fetisisa, empa ho bohlokoa ka ho feletseng. (PS o ne o tseba hore o ka ja li-avocado?!) Ho na le mokhoa o ikhethileng oa ho chesa tsebe ea poone e phethahetseng: U batla ho e pheha ka har'a grill ka hara lekgapetla la yona (ho e boloka e le mongobo) metsotso e ka bang 20 kaofela. Taba ea mantlha, hula makhapetla a kantle (ntle le ho a koala ka botlalo), 'me u tlose silika tsohle. Ebe u hula makhapetla ho fihlela u koahela tsebe, 'me u behe tse jeoang kaofela ka har'a grill. Kamora metsotso e 15, hula makhapetla fatše 'me u tlohele poone e lule ka kotloloho grill bakeng sa metsotso e mehlano e fetileng ho eketsa ho tsuba hanyane joalo ka ha ho phethela, ho bolela mopheki Mareya Ibrahim, setsebi sa phepo e phethahetseng le mothehi oa Eat Cleaner. Qetella ka ho ama ka boikhethelo botoro e qhibilihisitsoeng kapa ghee le ho fafatsa letsoai la leoatle. Tlhahiso: Haeba u rata char e nyane poone ea hau, e khutlisetse grill ka metsotso e 1 ho isa ho e 2, ho bolela White.)

Poone e Monate ka Cob Flavour le Toppings

Kaha joale poone ea hau e phehiloe, ke nako ea ho lokisoa.

Ntlha ea pele, sebelisa mafura a seng makae ho koahela poone ea hau pele u apara litlolo tseo u li batlang. "Carotenoids e boetse e qhibiliha ka mafura, e leng se bolelang hore 'mele oa hao o ba monya hamolemo ha u ja poone ea hau ka mafura a mang. Kahoo tsoela pele u eketsa botoro, oli ea mohloaare kapa oli ea avocado ho poone ea hau ka sekoting, "ho bolela Brissette. (Ha e le hantle: mafura ha a kotsi, banna.)

Leka mefuta ena ea diresepe le tatso:

• BAcon-Wrapped Corn On the Cob: Recipe ena ea Mareya e ntle bakeng sa batho ba ratang nama. Tlosa li-husk ho tloha poone 'me u belise li-cobs ho fihlela fereko e le bonolo. Koahela e 'ngoe le e' ngoe ka selae sa bacon e se nang nitrate 'me u fafatse oregano, konofolo e nang le granulated le pepere. Koahela likoti tse phuthetsoeng ka bacon ka foil ea aluminium e boima le grill ho fihlela bacon e le crispy; metsotso e ka bang 8 ho isa ho e 10. Hlakola oli e ngata 'me u phaphatha ka thaole ea pampiri pele u e thabela.
• Poone ea Mollo ea Mollo ka Cob: Kopanya likhaba tse 2 tsa feta cheese, khaba e le 1 ea EVOO, sekotoana sa oregano e omisitsoeng, le li-flakes tsa pepere e khubelu (ka likoti tse 1-2), ho bolela Mareya. Fafatsa holim'a poone e phehiloeng, e tlotsitsoeng.
• Peō ea Mexicali ho Cob: Kopanya likhaba tse 2 tsa chisi ea cotija, likhaba tse 2 tsa ghee, halofo ea teaspoon e tsuba paprika, ho fafatsa letsoai la leoatle le pepere e petsohileng. Smear holim'a poone e phehiloeng kapa e halikiloeng, ho re Mareya.
• Semela sa Citrus le Herb Ho Cob: Litlama tse ncha tse kang basil, parsley le cilantro li tla kopana hantle le poone e kotutsoeng, ho bolela Iovinelli. O re: "E 'ngoe ea litsela tseo ke li ratang haholo ho khabisa poone ke ka ho penta botoro e qhibilihisitsoeng le ho eketsa lero la lero la lime, makhasi a cilantro, phofo ea chili, paprika le likotoana tsa bacon tse sa phekolehang."
• Semela sa Cheesy le sa Breadcrumb Ho Cob: Qhibiliha botoro ka sekotlolo ebe o e hlatsoa poone. Ka poleiti e arohaneng, kopanya li-breadcrumbs, phofo ea konofolo le chisi ea pōli ea herbed. Iovinelli o re: "Cheese e hasana habonolo ebe e qhibiliha holim'a poone e chesang, 'me li-breadcrumbs li eketsa qetello e monate.
• Peō ea Mokopu Peō ea Pesto Ho Cob: Hlakola pesto e entsoeng hae ea mokopu ka risepe ena, ka tlhompho ea Mareya: Pele, pan toast kopi e le 1 ea lipeo tsa mokopu holim'a mocheso o tlase ho fihlela o monko o monate, o sisinyeha nako le nako; metsotso e ka bang 5-6. Kopanya 1/2 senoelo sa cilantro (e tletse), likhaba tse 3 tsa EVOO (kapa motsoako oa oli ea mokopu le EVOO), khaba e le 'ngoe ea lero la lemone, tomoso e le 1 ea phepo e nepahetseng, li-clove tse 2 tsa konofolo e ncha, 1/2 teaspoon letsoai la leoatle, 1/2 khabapo ea pepere e tšoeu, ebe e hula ka har'a sesebelisoa sa lijo ho fihlela e etsa lekhapetla. Kenya peo ea mokopu e halikiloeng 'me u hate hape, ebe u tšela poone e phehiloeng. (E etsa likopi tse 1 le 1/2 tsa pesto. U ka leka li phepelo tse ling tsa pesto tsa boiqapelo.)

Tlhahlobo bakeng sa