Sengoli: Charles Brown
Letsatsi La Creation: 10 Hlakubele 2021
Ntlafatsa Letsatsi: 3 November 2024
Anonim
Top 10 Healthy Foods You Must Eat
Video: Top 10 Healthy Foods You Must Eat

Litaba

Ts'ebeliso ea salate e ka ba monate le ho fapana ka ho eketsoa ha lisoso tse phetseng hantle le tse nang le phepo, tse fanang ka tatso le ho tlisa melemo e mengata ea bophelo bo botle. Lisoso tsena li ka ba le metsoako e kang oli ea mohloaare, sirilamunu, yoghurt ea tlhaho ea lijo-thollo, pepere le mosetareta, mme bongata ba tsona bo ka lula matsatsi a mararo ho isa ho beke e le 'ngoe sehatsetsing, e leng ho li nolofalletsang ho li sebelisa.

Ho etsa lisukisi lapeng, ntle le ho theko e tlase, ho na le monyetla oa ho se be le likhakanyo tsa lik'hemik'hale tse kang lihokela tsa tatso, lidae le lithibelo tse fetolang limela tsa mala ebe li qetella li senya bophelo bo botle.

Li-direpe tse 10 tse bonolo ho li etsa lapeng:

1. Lero la lemone le mosetareta

Lisebelisoa:

  • 1 lero la lemone
  • 1 mosetareta oa mosetareta
  • 2 tablespoons ea oli ea mohloaare
  • 1 teaspoon ea oregano
  • Li-clove tse 2 tsa konofolo e bohareng e sithabetseng
  • Letsoai ho latsoa

Mokhoa oa ho itokisa: Kopanya lisebelisoa tsohle tse ka setshelong se nang le sekwahelo ebe o li tlohela hore li phomole sehatsetsing bonyane metsotso e 30 pele o sebeletsa.


2. Oli ea Mohloaare le Lero la Lemon

Lisebelisoa:

  • 2 tablespoons lero la lemone
  • 1/4 senoelo sa oli ea mohloaare e sa tsoaloang
  • Letsoai le pepere e ntšo ho latsoa

Mokhoa oa ho itokisa: Kopanya lisebelisoa tsohle tse ka setsing, o hlohlelletsa mongobo ho kopanya hape nako le nako ha o o sebelisa. Oli ea mohloaare e sa tsoakoang e ea tiea ha e le ka sehatsetsing, ho hlokahala hore o tlose mongobo hora e le 'ngoe pele oe sebelisa. E ka lula sehatsetsing libeke tse 1 ho isa ho tse 2.

3. Sopho ea yogurt le Parmesan

Lisebelisoa:

  • Likopi tse 2 tsa tee e hlakileng ea yogurt
  • 200 g ea parmesan e grated
  • 1 clove ea konofolo ea minced
  • 1 teaspoon sauce ea Worcestershire
  • 3 tablespoons ea oli ea mohloaare
  • Khaba e 1 le 1/2 ea asene e tšoeu
  • Letsoai ho latsoa

Mokhoa oa ho itokisa:Otla metsoako ea blender kapa mixer ea letsoho ebe o boloka sehatsetsing matsatsi a mahlano.


4. Motsoako oa Pesto

Lisebelisoa:

  • 1 senoelo sa makhasi a basil a hlatsoitsoeng le a omisitsoeng
  • Linate tse 10
  • 60g ea chisi ea parmesan
  • 150 ml ea oli ea mohloaare
  • Li-clove tse 2 tsa konofolo
  • Pepere e ntšo le letsoai ho latsoa

Mokhoa oa ho itokisa:Otla metsoako ka blender kapa ka se tsoakanyi sa letsoho ebe u boloka ka setsing se koetsoeng ka sehatsetsing matsatsi a 7.

5. Lero la takatso ea litholoana

Lisebelisoa:

  • 100 ml ea makhasi a litholoana tsa takatso e matla - 2 kapa 3 limaraka tsa litholoana tsa takatso e matla
  • 1 teaspoon ea tsoekere
  • Lero la halofo ea sirilamunu
  • Letsoai le pepere e ntšo ho latsoa
  • 100 ml ea oli ea mohloaare

Mokhoa oa ho itokisa:Otla metsoako ea sehlahisoa kapa motsoako oa matsoho ebe u boloka ka setsing se koetsoeng ka sehatsetsing matsatsi a 5.


6. Sauce ea mosetareta e potlakileng

Lisebelisoa:

  • Khaba e 1 ea veine e tšoeu ea veine
  • 1 teaspoon ea mosetareta oa Dijon
  • 3 tablespoons ea oli ea mohloaare
  • Letsoai le pepere e ntšo ho latsoa

Mokhoa oa ho itokisa:Kopanya metsoako hantle ka setshelong se senyenyane ka thuso ea fereko kapa khaba.

7. Veine ea Balsame le Mahe a linotši

Lisebelisoa:

  • Khaba e 1 ea asene ea balsame
  • 3 tablespoons ea oli ea mohloaare
  • ½ teaspoon ea mahe a linotši
  • letsoai ho latsoa

Mokhoa oa ho itokisa:Kopanya metsoako hantle ka setshelong se senyenyane ka thuso ea fereko kapa khaba.

8. Vinaigrette ea Sefora

Lisebelisoa:

  • 1 tablespoon tšoeu asene
  • 3 tablespoons ea oli ea mohloaare
  • Khaba e 1 ea mosetareta oa dijon
  • Khaba ea 1/2 ea lero la lemone
  • Letsoai le pepere e ntšo ho latsoa

Mokhoa oa ho itokisa:Kopanya metsoako hantle ka setshelong se senyenyane ka thuso ea fereko kapa khaba. Boloka ka setsing se koetsoeng ka sehatsetsing matsatsi a 7.

9. Sauce e bonolo ea yogurt

Lisebelisoa:

  • 1 senoelo sa yogurt e hlakileng
  • Khaba e 1 ea eiee e halikiloeng
  • Khaba e le 1 ea monko o motala o sitsoeng
  • Khabapo e 1 ea langa le le lej e khabeloa
  • 1 isipuni sa oli ea mohloaare e sa tsoaloang
  • Letsoai le sirilamunu ho latsoa

Mokhoa oa ho itokisa:Kopanya metsoako hantle ka setshelong se senyenyane ka thuso ea fereko kapa khaba. Boloka ka setsing se koetsoeng ka sehatsetsing matsatsi a 5.

10. Sauce ea Mahe a linotši e nang le Sesame

Lisebelisoa:

  • 2 tablespoons ea mahe a linotši
  • 2 likhaba tsa lijo tse tsoekere tsa oli ea mohloaare
  • 1 tablespoon sesame e halikiloeng
  • 1 mosetareta oa teaspoon
  • 1 teaspoon ea asene ea balsame

Mokhoa oa ho itokisa:Kopanya metsoako hantle ka setshelong se senyenyane ka thuso ea fereko kapa khaba. Boloka ka setsing se koetsoeng ka sehatsetsing matsatsi a 7.

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