Lijo tse ngata tsa phekolo li khothalletsa ho nkela nama ka tlhapi, 'me u e etse ka tsebo. Litlhapi ke e 'ngoe ea lihlahisoa tsa lijo tse tsebahalang ka ho fetisisa: e na le liprotheine tse ngata, phosphorus, Omega 3 le Omega 6 fatty acids le lintho tse ling tse ngata tse sebetsang. Ka nako e ts'oanang le khalori ea litlhapi e tlase haholo. Sena se bakoa ke hore esita le mefuta ea litlhapi tseo re li bitsang mafura (mohlala, trout, saalmon, mackerel) li na le mafura a 14 le 19% ho itšetlehile ka nako. Hona ho thoe'ng ka mefuta ea litlhapi tse seng mafura (tse kang flounder, bream, halibut)? Lihlahisoa tse mafura a tsona ha li felle ho 3%! Ho phaella moo, oli ea tlhapi e molemo haholo ho feta nama, 'me litlhapi li itšetlehile haholo ka' mele. Etsa qeto ea hore na ke tlhapi efe eo e seng tlaase ea caloric, 'me ho feta moo, u ka sebelisa tafoleng ea lik'halori bakeng sa litlhapi le lijo tsa leoatleng, ho tloha khalori e tlaase ka ho fetisisa ho ea ho caloric.
Letlapa la caloric litlhapi le litlhapi tsa leoatleng
| Lebitso la litlhapi | Palo ea kcal ka 100 g |
|---|---|
| cod | 65 kcal |
| pike perch | 79 kcal |
| pike | 85 kcal |
| ho tlōla | 88 kcal |
| crucian | 91 kcal |
| ram | 95 kcal |
| herring | 100 kcal |
| 'metli oa mapolanka | 102 kcal |
| carp | 102 kcal |
| sprat | 105 kcal |
| bream | 105 kcal |
| sekoti | 106 kcal |
| tulka | 109 kcal |
| halibut | 112 kcal |
| goby | 112 kcal |
| som | 122 kcal |
| tuna | 123 kcal |
| capelin | 124 kcal |
| mackerel | 125 kcal |
| Herring ea Baltic | 128 kcal |
| li-acne | 130 kcal |
| sturgeon | 145 kcal |
| trout | 148 kcal |
| mackerel | 152 kcal |
| sardine | 168 kcal |
| saalmon | 170 kcal |
| pink salmon | 183 kcal |
| lefu la cod | 290 kcal |
| Lebitso la lijo tsa leoatleng | Palo ea kcal ka 100 g |
|---|---|
| nama ea kankere | 78 kcal |
| lithupa tsa lehlaka | 85 kcal |
| shrimp | 97 kcal |
| lobster | 99 kcal |
| li-mussels | 103 kcal |
| khaba nama | 114 kcal |
| squid | 118 kcal |
Mefuta ea leshome ea lijo tsa tlhapi
Ka mor'a mefuta ena e ntle ea litlhapi e ka ba ntho e hlollang hore u se ke ua kenyelletsa litlhapi lijong tsa hau tsa letsatsi le letsatsi le hore u se ke ua nkela nama ka tlhapi sebaka, bonyane lijong tse ling. Ha e le hantle, ka thuso ea litlhapi u ke ke ua ntlafatsa 'mele oa hao ka mokhoa o feletseng oa livithamine le diminerale tseo o nang le tsona, empa hape o tlosa boima bo feteletseng! Ho ja lijo tsa litlhapi ke khalori e tlaase haholo, ka thuso ea lijo tsa tlhapi tsa matsatsi a leshome, ka mohlala, u ka theola boima ba 'mele ka lik'hilograma tse 5. Sehlopha se reriloeng se reretsoe letsatsi le le leng mme se kenyelletsa litlhapi le meroho (lijo tsena li boetse li bitsoa tlhapi-meroho). Matsatsi a mang a mang a lijo u ja ka tsela e ts'oanang. Ho khomarela lijo tsa tlhapi, u lokela ho latela litlhahiso tse fanoang bakeng sa tšebeliso ea metsi ho pholletsa le letsatsi.
Recipe bakeng sa lijo tsa tlhapi:
- Pele o ja lijo tsa hoseng, o noa khalase ea metsi ka slice ea lemon.
- Bakeng sa lijo tsa hoseng, o lokela ho ja lehe le le leng (phehiloeng kapa le halikiloe ntle le botoro) le karolo e 'ngoe ea mahae a se nang mafura. Noa lijo tsa hoseng 400 ml ea tee e tala.
- Pele ho lijo tsa hoseng tsa bobeli, u boetse u noa khalase ea metsi ka lemon (ho fokotsa boikutlo ba tlala), ebe u ja 300 g ea litlhapi tse tlaase tse phehiloeng ka mafura ka limela tse ncha kapa tse phehiloeng. Ha u pheha litlhapi, u ke ke ua sebelisa letsoai, empa sejo se lokisitsoeng se ka nkoa ka litlama tse omisitsoeng le linoko (coriander, komine, chili, basil, onion, garlic). Bakeng sa lijo tse nang le lijo tse ling, ja litholoana (ntle le libanana).
- Pele u ja lijo tse ling tsa metsi, u noe metsi a 5 500 ka lemon, ebe o ja li-350 tsa litlhapi tse halikiloeng (kapa lijo tse ling tsa leoatle) le salate ea meroho e tala: mofuta ofe kapa ofe oa hop, bell pepper, lihoete, li-zucchini, likomkomere, tamati (meroho eohle ntle le litapole). Salate e tšela supuni ea mafura a se nang mafura le ho eketsa meroho (parsley, dill mane, basil). Kamora 'lijo tsa motšehare, ha ho kgothaletswe ho noa ka lihora tse 1.5.
- Lijo tsa motšehare ha lia lokela ho feta ka 18:00. Pele u ja lijo tsa mantsiboea, u lokela ho noa khalase ea metsi, ebe o ja tlhapi ea 300 g le meroho (ntle le litapole). E le khetho, o ka lokisa moro oa litlhapi le meroho, joale lijo li tla ba tse fapaneng haholoanyane le tse bonolo ho mamella.
- Pele ho robala ho kgothaletswa ho noa tee e khethehileng bakeng sa tahlehelo ea boima ba 'mele, e tla thusa ho hloekisa' mele le ho matlafatsa phello ea lijo. E le ho etsa tee e joalo, ho hlokahala hore u kopane le 100 g ea omisitsoeng ea birch makhasi, eketsa 10 g ea omisitsoeng ka serola makhasi, 20 g ea elderberry motso, 10 g ea mokopu le lipalesa tsa cornflower le 20 g ea horsetail (motsoako ona o bolokiloe ka tšepe kapa ka ceramic, lijana tse koetsoeng ka thata). Brew 2 tablespoons ea motsoako bakeng sa 0.5 a etsang dilitara tse metsi, pheha metsotso e 5, ebe o tsitlella e 'ngoe hape.