Li-recipe tsa sopho e 5 tse nang le li-calories tse ka tlase ho 200

Litaba

• 1. Sopho ea nama ea khomo e nang le mandioquinha
• 2. Sopho ea mokopu e nang le Curry
• 3. Sopho e Khanyang ea Khōhō e nang le Ginger
• 4. Setlolo sa Carrot
• 5. Sopho ea Mokopu le Khoho

Li-sopho ke lilekane tse kholo tsa lijo, kaha li na le limatlafatsi tse ngata tse kang livithamini le liminerale, hape li na le likhalori tse tlase. Ho phaella moo, ho bonolo ho fapanya tatso ea sopho e 'ngoe le e' ngoe ebe o eketsa metsoako e nang le phello ea thermogenic, joalo ka pepere le ginger, e potlakisang metabolism le e susumetsang boima ba 'mele.

Li-soup li ka sebelisoa ho ntlafatsa tšebetso ea mala le ho fana ka likarolo tse kholo tsa limatlafatsi 'meleng, li sebelisoa haholo lijong tsa detox. Li ka ba lehloa habonolo, tsa tlisa tšebetso le lebelo ha li lapile.

Tse latelang ke lipepe tse 5 tsa sopho e nang le kcal e ka tlase ho 200 e ka sebelisoang ho theola boima ba 'mele.

1. Sopho ea nama ea khomo e nang le mandioquinha

Sopho ena e hlahisa li-servings tse ka bang 4 tse nang le 200 kcal ts'ebetsong ka 'ngoe.

Lisebelisoa:

• 300 g ea nama ea fatše;
• 1 tablespoon ea oli ea mohloaare;
• 1 eiee e grated;
• Lihoete tse 2 tse grated;
• Mandioquinha e grated e 1;
• Beet e 1 e halikiloeng;
• 1 sehlopha sa spinach;
• Pakete e le 'ngoe ea watercress;
• Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa:

Etsa nama ka oli ea mohloaare 'me u kenye onion ho fihlela e le putsoa le khauta. Kenya meroho 'me ee phehe metsotso e 5. Letsa ka letsoai le pepere ho latsoa le ho eketsa metsi ho fihlela a koahetsoe. Pheha ka mocheso o tlase ho fihlela meroho e le bonolo. Tlosa mocheso 'me u sebeletse. Haeba o rata, o ka otla sopho ka blender ho ba le setlolo sa tranelate.

2. Sopho ea mokopu e nang le Curry

Sopho ena e hlahisa 1 feela e sebeletsang mme e ka ba 150 kcal. Haeba o lakatsa, o ka eketsa khaba e le 1 ea chisi e grated ka holimo, e tla siea boitokiso ka li-kcal tse ka bang 200.

Lisebelisoa:

• Khaba e 1 ea oli ea mohloaare
• 1 eiee e mahareng, e khaotsoe
• Likopi tse 4 likotoana tsa mokopu
• Litara e le 1 ea metsi
• 1 pina ea oregano
• Letsoai, pepere ea cayenne, curry, parsley le sage ho latsoa

Mokhoa oa ho itokisa:

Etsa onion ka oli ea mohloaare ebe u eketsa mokopu. Kenya letsoai, metsi le linoko. Pheha ho fihlela mokopu o phehiloe hantle. Lebella ho futhumala ebe o otla blender. Ha u ja, pheta sopho e entsoeng ka oregano ebe u sebeletsa le parsley.

3. Sopho e Khanyang ea Khōhō e nang le Ginger

Sopho ena e fana ka likarolo tse 5 tse ka bang 200 kcal ka 'ngoe.

Lisebelisoa:

• 500 g, letsoele la kana
• Litamati tse nyane tse 2
• Li-clove tse 3 tsa konofolo
• 1/2 onion e grated
• Sengoathoana se le seng sa ginger e grated
• 2 tablespoons khalase ea tranelate
• 1 mint e nang le koena
• 4 tablespoons ea ntšang langa le le lej
• letsoai le parsley ho latsoa

Mokhoa oa ho itokisa:

Sautee onion le konofolo ka oli ea mohloaare. Beha khoho e khaotsoe ka li-cubes ho e sotha, eketsa khalase ea langa le le lej, tamati, koena le halofo ea khalase ea metsi. Ha u pheha, eketsa ginger e halikiloeng. Ha khoho e phehiloe, otla ntho e ngoe le e ngoe ka har'a blender ho fihlela e le boreleli. E ise mollong hape, eketsa letsoai, parsley le curd. Hlohlelletsa metsotso e 5 ebe u sebeletsa. Mona ke mokhoa oa ho sebelisa ginger ho theola boima ba 'mele.

4. Setlolo sa Carrot

Kakaretso ena e hlahisa likarolo tse 4 tsa sopho e nang le kcal e ka bang 150.

Lisebelisoa:

• Lihoete tse 8 tse mahareng
• Litapole tse 2 tse mahareng
• 1 eiee e nyane, e khaotsoe
• 1 clove ea konofolo ea minced
• 1 tablespoon oli ea mohloaare
• Letsoai, pepere, monko o motala le basil ho latsoa

Mokhoa oa ho itokisa:

Brown eiee e entsoeng ka khase le konofolo ka oli ea mohloaare. Eketsa lihoete le litapole tse halikiloeng, koahela ka 1 le 1/2 litha ea metsi. Tlohela mocheso o tlase ho fihlela meroho e phehiloe. Otla ntho e ngoe le e ngoe ka blender ebe o khutlisetsa tranelate ka pane, o eketsa linoko tse kang letsoai, pepere, monko o motala le basil. Pheha metsotso e seng mekae ebe u sebeletsa.

5. Sopho ea Mokopu le Khoho

Kakaretso ena e hlahisa likarolo tse 5 tsa sopho e nang le kcal e ka bang 150.

Lisebelisoa:

• Khaba e 1 ea oli ea coconut
• 1 eiee e nyane, grated
• Li-clove tse 2 tsa konofolo e sithabetseng
• 1 kg ea mokopu oa Japane o khaotsoe ka likotoana (likopi tse ka bang 5)
• 300 g ea cassava
• Likopi tse 4 tsa metsi
• Letsoai le pepere ho latsoa
• 1 senoelo sa lebese le khutsitsoeng
• 2 tablespoons khalase ea tranelate
• 150 g ea khoho e phehiloeng ka li-cubes tse nyane haholo
• Khaba e 1 e hahiloeng ka parsley

Mokhoa oa ho itokisa:

Senya oli ea kokonate ebe u eketsa onion le konofolo ho sootho. Kenya mokopu le mandioquinha, metsi, letsoai, pepere ebe u pheha metsotso e 20 kapa ho fihlela mokopu o le bonolo. Otla ka blender ho fihlela u fumana tranelate e ts'oanang, ebe u eketsa lebese ebe u otla tse ling hape. Kenya khoho, parsley le khoho e phehiloeng, e hlohlelletsang hantle. Sebeletsa chesang.

Ho sebelisa sopho molemong oa hau, ena ke tsela ea ho tlatsa lijo tsa sopho.