Sengoli: Charles Brown
Letsatsi La Creation: 1 Hlakubele 2021
Ntlafatsa Letsatsi: 12 November 2024
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8 Excel tools everyone should be able to use
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Litaba

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:

LijoKaroloLintlha
Lehe1 TLAS'A25
Lehe la likoekoe4 TLAS'A25
Libolo tsa namaKarolelano ea 1 ea UND25
Tuna ea makotikoting1 kolofo ea sopho25
Nama ea khomo2 sopho ea sopho25
nama e omisitsoeng1 kolofo ea sopho25
Leoto la khoho le senang letlalo1 TLAS'A25
Rump kapa Filet Mignon100 g40
Khomo ea nama ea khomo100 g70
Kolobe ea nama ea kolobe100 g78

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:


LijoKaroloLintlha
Lebese lohle200 ml kapa 1.5 kolofo ea sopho42
Lebese le khutsitsoeng200 ml21
Yogurt kaofela200 ml42
Botoro1 koli ea tee e sa tebang15
Oli kapa oli ea mohloaare1 koli ea tee e sa tebang15
Setlolo sa lebese1.5 khalase ea tee15
RicottaSelae se seholo se 125
Cheese ea MinasSelae se mahareng sa 125
Chisi ea MozzarellaSelae se tšesaane se 125
Cheese ea Cream2 col ea lijo tse tsoekere25
Parmesan1 kolofo ea sopho e sa tebang25

Sehlopha sa 5 - Lijo-thollo

Sehlopha sena se kenyelletsa lijo tse kang raese, pasta, linaoa, habore, bohobe le tapioca.

LijoKaroloLintlha
Raese e phehiloeng2 sopho ea sopho20
Li-oats tse phuthetsoeng1 kolofo ea sopho20
Litapole tsa SenyesemaneKarolelano ea 1 ea UND20
Litapole tse monateKarolelano ea 1 ea UND20
Cracker tranelate ea senokoane3 TLAS'A20
motsoalaSelae se mahareng sa 120
Phofo2 sopho ea sopho20
Mefuta-futa1 kolofo ea sopho20
Linaoa, lierekisi, lensisi4 kolofo ea sopho20
Li-noodle tse phehiloeng1 kopi ea tee20
Bohobe ba bohobeSelae se le seng20
Bohobe ba Sefora1 TLAS'A40
Tapioca2 kolofo ea sopho e sa tebang20

Sehlopha sa 6 - Litholoana

Tafole e latelang e bonts'a palo ea lintlha bakeng sa tholoana ka 'ngoe.

LijoKaroloNtlha
PeinapoleSelae se senyenyane se 111
Purune2 TLAS'A11
Banana ea sileveraKarolelano ea 1 ea UND11
GuavaUND e nyane e 111
namunuUND e nyane e 111
kiwiUND e nyane e 111
apoleUND e nyane e 111
PapayaSelae se senyenyane se 111
MangoUND e nyane e 111
narekisi1 TLAS'A11
Morara12 TLAS'A11

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.

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