Lehe la likoekoe: melemo le mokhoa oa ho pheha
Litaba
- Tlhahisoleseling ea phepo e nepahetseng
- U ka baka joang lehe la likoekoe
- Mokhoa oa ho ebola
- Mekhoa ea ho pheha lehe la likoekoe
- 1. Likoekoe mahe skewers
- 2. Li-quail salate ea mahe
Mahe a likoekoe a na le tatso e ts'oanang le mahe a likhoho, empa a na le khalori hanyane hape a na le limatlafatsi tse ngata tse kang Calcium, Phosphorus, Zinc le Iron. Le ha li le nyane haholo ka boholo, mabapi le boleng ba khalori le phepo e nepahetseng, lehe le leng le le leng la likoekoe le ruile haholo ebile le tsepamisitse maikutlo haholo, e leng se etsang hore e be mokhoa o motle oa ho ja lijo tse bobebe bakeng sa bana sekolong kapa lijong le metsoalle, mohlala.
Melemo ea ho ja mahe a likoekoe e ka hlalosoa ka tsela e latelang:
- Thuso ea ho thibelakhaello ea mali, bakeng sa ho rua tšepe le folic acid;
- Ho eketseha boima ba mesifa, ka lebaka la liprotheine;
- E kenya letsoho ho sebopeho sa lisele tse khubelu tsa mali e phetse hantle, hobane e na le vithamine B12 e ngata;
- E kenya letsoho ho mahlo a phetseng hantle ke eantshetsa pele kholo ho bana, ka lebaka la vithamine A;
- Thuso ea ho ntlafatsa mohopolo le ho ithuta, hobane e ruile ka choline, phepo ea bohlokoa tsamaisong ea methapo;
- E matlafatsa masapo le meno, bakeng sa ho ba le vithamine D, e ratang ho monngoa ha calcium le phosphorus.
Ntle le moo, lehe la likoekoe le lona le kenya letsoho ho matlafatseng sesole sa 'mele, ho boloka bophelo bo botle ba pelo le methapo le thibelo ea botsofali pele ho nako, kaha e na le vithamine A le D, zinki le selenium tse ngata.
Tlhahisoleseling ea phepo e nepahetseng
Tafoleng e latelang, o ka bona papiso lipakeng tsa mahe a likoekoe a 5, a batlang a lekana le boima ba 'mele oa lehe le le leng la kgoho.
| Sebopeho sa phepo e nepahetseng | Lehe la likoekoe li-unit tse 5 (ligrama tse 50) | Lehe la kana 1 yuniti (50 dikgerama) |
| Matla | Lik'hilograma tse 88,5 | Li-kcal tse 71,5 |
| Liprotheine | 6.85 g | 6.50 g |
| Lipids | 6.35 g | 4.45 g |
| Likhabohaedreite | 0,4 g | 0,8 g |
| Cholesterol | 284 mg | 178 mg |
| K'halsiamo | 39.5 mg ,. | 21 mg |
| Magnesiamo | 5.5 mg | 6.5 mg |
| Phosphor | 139.5 mg ,. | 82 mg ,. |
| Tšepe | 1,65 mg | 0.8 mg |
| Sodium | 64.5 mg | 84 mg |
| Potasiamo | 39.5 mg ,. | 75 mg |
| Zinki | 1,05 mg ,. | 0.55 mg ,. |
| B12 vithamine | 0.8 mcg | 0.5 mcg |
| Vithamine A | 152.5 mcg | 95 mcg |
| Vithamine D | 0.69 mcg | 0,85 mcg |
| Folic acid | 33 mcg | 23.5 mcg |
| Leralleng | 131.5 mg | 125.5 mg |
| Selenium | 16 mcg | 15,85 mcg |
U ka baka joang lehe la likoekoe
Ho pheha lehe la likoekoe, beha feela setshelo sa metsi ho pheha. Ha e qala ho pheha, o ka beha mahe ka metsing ana, ka bonngoe, ka bonolo ebe o koahela setshelo, o lumella ho pheha metsotso e ka bang 3 ho isa ho e 5.
Mokhoa oa ho ebola
Ho ebola lehe la likoekoe habonolo, le tlameha ho qoelisoa metsing a batang kamora ho pheha, ho le lumella ho phomola metsotso e ka bang 2. Kamora moo, li ka beoa holim'a boto 'me, ka letsoho le le leng, li li potoloha ka motsamao o chitja, ka bonolo le ka khatello e nyane, ho roba khetla, ebe oa e tlosa.
Tsela e 'ngoe ea ho ebola ke ho beha mahe ka nkho ea khalase ka metsi a batang, ho koahela, ho sisinya ka matla ebe o tlosa mahe le ho tlosa khetla.
Mekhoa ea ho pheha lehe la likoekoe
Hobane e nyane, lehe la likoekoe le ka sebelisoa ho etsa tsoalo e ntle le e phetseng hantle. Litsela tse ling tsa ho li lokisetsa ke:
1. Likoekoe mahe skewers
Lisebelisoa
- Mahe a likoekoe;
- Salmon e tsubang;
- Tamati ea Cherry;
- Likotoana tsa lehong.
Mokhoa oa ho itokisa
Pheha 'me u ebole mahe a likoekoe ebe u beha holim' a molamu oa lehong, u fapanyetsana le lisebelisoa tse setseng.
2. Li-quail salate ea mahe
Mahe a likoekoe a tsamaea hantle le mofuta ofe kapa ofe oa salate, ka meroho e tala kapa meroho e phehiloeng. Linoko li ka etsoa ka asene e nyane le setsi sa yogurt ea tlhaho e nang le litlama tse ntle, mohlala.
Mona ke mokhoa oa ho lokisa sejo se monate le se phetseng hantle sa salate.
Abelana
Hydroquinone: ke eng, e etsetsoa eng le hore na e sebelisoa joang
