Tafole ea Lijo ea Lintlha
Litaba
- Sehlopha sa 1 - Lijo tse lokolotsoeng
- Sehlopha sa 2 - Meroho
- Sehlopha sa 3 - Nama le mahe
- Sehlopha sa 4 - Lebese, chisi le mafura
- Sehlopha sa 5 - Lijo-thollo
- Sehlopha sa 6 - Litholoana
- Melemo le likotsi
Tafole ea Lijo e tlisa lintlha tsa lijo ka 'ngoe, tse lokelang ho eketsoa letsatsi lohle ho fihlela palo ea lintlha tse lumelletsoeng lijong tsa tahlehelo ea boima e fihlile. Ho etsa palo ena ho bohlokoa ho bala hore na o ka ja bokae lijong tsohle, hobane ha hoa lumelloa ho feta lintlha tsohle tsa letsatsi.
Kahoo, ho a hlokahala hore tafole ea lintlha tsa lijo e shejoe neng kapa neng ha o e-na le lijo kapa o rala lenane la lijo tsa letsatsi, o kopanya lijo e le hore lintlha li lumelle lijo tsa boleng bo holimo le tse thusang ho theola boima ba 'mele. Bona kamoo u ka balang lintlha tsohle tse lumelletsoeng ka letsatsi.
Sehlopha sa 1 - Lijo tse lokolotsoeng
Sehlopha sena se entsoe ka lijo tse se nang likhalori, ka hona ha li bale lintlha 'meleng' me li ka jeoa ka boithatelo letsatsi lohle. Ka har'a sehlopha sena ho na le:
- Meroho: chard, watercress, celery, lettuce, kelp, almond, caruru, chicory, kale, limela tsa Brussels, fennel, endive, spinach, beet leaf, jiló, gherkin, turnip, likomkomere, pelepele, radish, k'habeche, arugula, celery, taioba le langa le le lej;
- Lijana: letsoai, sirilamunu, konofolo, asene, monko o motala, pepere, lekhasi la bay, koena, sinamone, kumine, nutmeg, curry, tarragon, rosemary, ginger le horseradish;
- Lino tse nang le likhalori tse tlase: kofi, tee le lero la lemone ntle le tsoekere kapa tse natefisitsoeng ka lintho tse tsoekere, li-soda le metsi;
- Gum e se nang tsoekere le lipompong.
Meroho e sehlopheng sena e ka sebelisoa ho eketsa palo ea lijo le ho tlisa khora e kholo, kaha e ruile fiber.
Sehlopha sa 2 - Meroho
Li-tablespoons tse 2 tse tletseng meroho sehlopheng sena li bala lintlha tse 10 lijong, 'me ke tsena: mokopu, zucchini, artichoke, asparagus, eggplant, beet, broccoli, thunya ea bamboo, limela tsa linaoa, eiee, chives, lihoete, chayote, mushroom, kholifolaoa, erekisi e ncha, pelo ea palema, okra le linaoa tse tala.
Sehlopha sa 3 - Nama le mahe
Nama e 'ngoe le e' ngoe e sebeletsang e lekana le lintlha tse 25, ho bohlokoa ho ela hloko bongata ba mofuta o mong le o mong oa nama:
Lijo | Karolo | Lintlha |
Lehe | 1 TLAS'A | 25 |
Lehe la likoekoe | 4 TLAS'A | 25 |
Libolo tsa nama | Karolelano ea 1 ea UND | 25 |
Tuna ea makotikoting | 1 kolofo ea sopho | 25 |
Nama ea khomo | 2 sopho ea sopho | 25 |
nama e omisitsoeng | 1 kolofo ea sopho | 25 |
Leoto la khoho le senang letlalo | 1 TLAS'A | 25 |
Rump kapa Filet Mignon | 100 g | 40 |
Khomo ea nama ea khomo | 100 g | 70 |
Kolobe ea nama ea kolobe | 100 g | 78 |
Sehlopha sa 4 - Lebese, chisi le mafura
Sehlopha sena se kenyelletsa lebese, chisi, yogurts, botoro, oli le oli, mme lintlha tsa tsona li ka fapana joalo ka ha ho bonts'itsoe tafoleng e latelang:
Lijo | Karolo | Lintlha |
Lebese lohle | 200 ml kapa 1.5 kolofo ea sopho | 42 |
Lebese le khutsitsoeng | 200 ml | 21 |
Yogurt kaofela | 200 ml | 42 |
Botoro | 1 koli ea tee e sa tebang | 15 |
Oli kapa oli ea mohloaare | 1 koli ea tee e sa tebang | 15 |
Setlolo sa lebese | 1.5 khalase ea tee | 15 |
Ricotta | Selae se seholo se 1 | 25 |
Cheese ea Minas | Selae se mahareng sa 1 | 25 |
Chisi ea Mozzarella | Selae se tšesaane se 1 | 25 |
Cheese ea Cream | 2 col ea lijo tse tsoekere | 25 |
Parmesan | 1 kolofo ea sopho e sa tebang | 25 |
Sehlopha sa 5 - Lijo-thollo
Sehlopha sena se kenyelletsa lijo tse kang raese, pasta, linaoa, habore, bohobe le tapioca.
Lijo | Karolo | Lintlha |
Raese e phehiloeng | 2 sopho ea sopho | 20 |
Li-oats tse phuthetsoeng | 1 kolofo ea sopho | 20 |
Litapole tsa Senyesemane | Karolelano ea 1 ea UND | 20 |
Litapole tse monate | Karolelano ea 1 ea UND | 20 |
Cracker tranelate ea senokoane | 3 TLAS'A | 20 |
motsoala | Selae se mahareng sa 1 | 20 |
Phofo | 2 sopho ea sopho | 20 |
Mefuta-futa | 1 kolofo ea sopho | 20 |
Linaoa, lierekisi, lensisi | 4 kolofo ea sopho | 20 |
Li-noodle tse phehiloeng | 1 kopi ea tee | 20 |
Bohobe ba bohobe | Selae se le seng | 20 |
Bohobe ba Sefora | 1 TLAS'A | 40 |
Tapioca | 2 kolofo ea sopho e sa tebang | 20 |
Sehlopha sa 6 - Litholoana
Tafole e latelang e bonts'a palo ea lintlha bakeng sa tholoana ka 'ngoe.
Lijo | Karolo | Ntlha |
Peinapole | Selae se senyenyane se 1 | 11 |
Purune | 2 TLAS'A | 11 |
Banana ea silevera | Karolelano ea 1 ea UND | 11 |
Guava | UND e nyane e 1 | 11 |
namunu | UND e nyane e 1 | 11 |
kiwi | UND e nyane e 1 | 11 |
apole | UND e nyane e 1 | 11 |
Papaya | Selae se senyenyane se 1 | 11 |
Mango | UND e nyane e 1 | 11 |
narekisi | 1 TLAS'A | 11 |
Morara | 12 TLAS'A | 11 |
Melemo le likotsi
Lijo tsena li na le monyetla oa ho lumella ts'ebeliso ea mofuta ofe kapa ofe oa lijo, ho kenyeletsoa lipompong le soda, empa ha feela moeli oa lintlha o lula o hlomphuoa. Sena se boetse se thusa ho lula u tsitsitse lijong ka nako e teletsana, kaha ho khona ho ja lijo tse nang le khalori le tse monate ho tlisa maikutlo a hore ha se monyaka oo lijo li o tlisang o tla lahleha.
Leha ho le joalo, bothata ba eona ke hore sepheo sa lijo ke feela likhalori tse felletseng, eseng mokhoa oo motho a ithutang ho ba le phepo e nepahetseng, a ratang tšebeliso ea lijo tse phetseng hantle le ho leka-lekanya limatlafatsi letsatsi lohle.