- Liprotheine 9.9 g
- Mafura 8.1 g
- Likhabohaedreite 41.2 g
Re u tsebisa risepe ea papiso ea ho theha li-tartlet tse nang le litlhapi tse khubelu hae. E entsoe joalo ka tataiso ea mohato ka mohato ho pheha ho bonolo.
Litšebeletso ka setshelo se seng le se seng: 6-8.
Mohato ka mohato taeo
Litlhapi tse khubelu tsa tlhapi ke sejana se monate, se monate ebile se phetse hantle. Ho thata ho nyenyefatsa melemo ea litlhapi tse khubelu. Sebopeho sa eona se na le li-triglycerides (mafura), tse thusang le tse hlokahalang bakeng sa 'mele. Ntle le moo, tlhapi e na le lipids tsa polyunsaturated tse potlakisang le ho nolofatsa ho senyeha ha mafura. Har'a likarolo tse ling tsa sebopeho, ho bohlokoa ho hlokomela omega-3 fatty acids, livithamine (ho kenyeletsoa PP, A, D, E le sehlopha B), micro- le macroelements (har'a tsona phosphorus, iron, magnesium, potasiamo, calcium, koporo, mankanese, selenium le tse ling), protheine e nang le likarolo tse nepahetseng tsa phepo, li-amino acid (methionine, leucine, lysine, tryptophan, threonine, arginine, isoleucine le tse ling).
Karolo ea bohlokoa ea ho hlophisoa ke ho apesa ka curd (yoghurt ea tlhaho le chisi ea chisi kapa chisi ea kottage), e nang le calcium e ngata haholo. Lehe la likoekoe ha le sebelisetsoe mokhabiso feela, empa le sebelisoa ho khotsofatsa 'mele ka protheine e hlokahalang.
Ka lebaka leo, re ka fihlela qeto ea hore sejana ke seneke se loketseng motho e mong le e mong, esita le bakeng sa ba batlang ho theola boima ba 'mele, ho boloka boima ba' mele, kapa bao lipapali tsa bona li leng bohlokoa bophelong ba bona.
Ha re qaleng ho etsa mekhabiso e mecha ea litlhapi tse khubelu. Tsepamisa maikutlo ho risepe ea mohato ka mohato ea foto ka tlase molemong oa ho pheha lapeng.
Mohato oa 1
Pele o hloka ho lokisa litlhapi. E lokela ho nokoa ka letsoai (salmon, trout, chum saalmon, salmon e pinki le eng kapa eng e tla etsoa ho latela likhetho tsa hau tsa tatso). Khaola masakana ho tloha likotoana tse sehiloeng. Haeba litlhapi li le bonolo, u ka sebelisa khalase e tloaelehileng. Haeba ho se joalo, o tla tlameha ho sebelisa thipa e bohale. Hape, lokisa li-tartlet hanghang.
© dolphy_tv - stock.adobe.com
Mohato oa 2
Hona joale o hloka ho pheha likoekoe mahe. Li behe metsing a belang, a letsoai kapa a nang le asiti ka asene (sena se tla etsa hore ho be bonolo ho ebola khetla). Pheha mahe a likoekoe metsotso e supileng ho isa ho e leshome. Li tlameha ho belisoa ka thata. Ebe o li tlosa ka metsing 'me u li lumelle hore li pholile hanyane. E sala ho ebola le ho seha mahe ka halofo.
© dolphy_tv - stock.adobe.com
Mohato 3
Joale u ka qala ho bokella li-tartlet tsa rona. Ho e 'ngoe le e' ngoe u hloka ho beha sekhechana sa tlhapi. Leka ho e boloka e bataletse bakeng sa tlhahiso e ntle ea botle.
© dolphy_tv - stock.adobe.com
Mohato 4
Ka mor'a moo, o hloka ho hlokomela liaparo tsa bana ba rona. Re tla hloka yogurt e entsoeng ka maiketsetso, chisi ea kottage kapa chisi e khekheng. Kopanya lisebelisoa tsa ho tlatsa. Ka mor'a moo, hlatsoa sirilamunu, u e khaole ka halofo ebe u pepeta lero ho tsoa halofong ka har'a setshelo se apereng lebese. E sala ho eketsa letsoai le pepere e ntšo ho latsoa. Ho eletsoa ho sebelisa mobu o sa tsoa khuoa e le hore li-tartlet li hlahise monko o monate ebile li le bohale hanyane. Susumelletsa moaparo hantle ho fihlela o boreleli.
© dolphy_tv - stock.adobe.com
Mohato 5
Beha khabapo ea teaspoon ea curd karolong e 'ngoe le e' ngoe ea litlhaka (ka holim'a litlhapi).
© dolphy_tv - stock.adobe.com
Mohato 6
Ka holimo o hloka ho beha halofo ea mahe a likoekoe. E sala feela ho khabisa ka katleho ka meroho. Curly parsley e loketse, empa u ka sebelisa setlama se seng hape.
© dolphy_tv - stock.adobe.com
Mohato 7
Ke tsohle, li-tartlet tse nang le litlhapi tse khubelu, mahe a likoekoe le ho apara ka makhethe li se li loketse. Joalokaha u bona, ho ba etsa hae ba sebelisa mohato ka mohato risepe ea foto ho bonolo haholo. Sebeletsa appetizer 'me u latsoe. Natefeloa ke lijo tsa hau!
© dolphy_tv - stock.adobe.com
