E 'ngoe ea lijana tsa bohlokoa haholo e ka nkoa e le salate. Li-salate tsa lijo tsa meroho li na le li-vithamine tse hlokahalang, liminerale le fiber. Kajeno re tla sheba mokhoa oa ho lokisa salate e nyenyane ea lijo tse nang le shrimps.
Lijo:
- tamati - 2 pcs;
- likomkomere - sekoahelo se le seng;
- k'hamphani - 1 pc;
- onion - 1 pc;
- shrimps - 300 g;
- Balsame / veine ea veine kapa oli ea mohloaare;
- lemon, meroho, letsoai.
Litokisetso
Hlatsoa meroho, hlakola avocado . Ka kankere e butsoitseng, letlalo le arohane habonolo, hoo e batlang e le ka boeona. Lokisa shrimp - pheha le ho tlosa khetla. Ke mohloli o motle haholo oa liprotheine le lipatlisiso. Shrimp e ka nkeloa sebaka ke matsoele a phehiloeng a khoho, tlhapi e khubelu kapa nama e phehiloeng. Lihlahisoa tsena kaofela ke mehloli e ntle ea protheine le amino acid. Saladi ea lijo le khoho e loketse batho ba nang le lijo tsa tlhapi kapa ba sa li jeng ka mabaka a bolumeli.
Hlatsoa meroho khaola likotoana, ka nako eo eketsa peeled shrimp. Khaola lieiee ka mehele e halofo. Hlatsoa meroho ebe u li senya likotoana. Ho na le maikutlo a hore ha meroho e khaola likotoana, lintho tse ling tsa bohlokoa li lahlehile. Ka hona, re kgothaletsa parsley, cilantro, basil kapa litlama tse ling tseo u li sebelisang, pele u eketsa salate ho senya matsoho.
Ho tswa ho lemon finyella lero, kopanya 1 tbsp. khaba ea lero la lemone le 1 tbsp. tse nang le khaba e nang le asene ea balsame. Le sauce ena e tlatsa salate. Hlohlelletsa, letsoai pele u sebeletsa tafoleng - e le hore meroho e boloke ponahalo ea tsona 'me u se ke ua fana ka lero pele ho nako.
Li-salate tsa lijo ka potlako
Ho na le melao-motheo e akaretsang bakeng sa ho lokisetsa li-salate tsa lijo, litlhapi tseo re li hlahlobang sehloohong sena. Ntlha ea pele, ke meroho e tala kapa e phehiloeng, e leng, e phehiloeng ntle le ho chesoa le ho bolokiloe ho mafura a feteletseng. Ntlha ea bobeli, ena ke e mengata ea mefuta e mengata ea mefuta e mengata: salate, eiee, basil, celery, parsley , oregano, coriander - e na le bongata ba liminerale le lisebelisoa, ho matlafatsa sesole sa 'mele le ho ntlafatsa ts'oaetso. Mosebetsi o tloaelehileng oa mala ke tšepiso e ntle ka ho fetisisa ea metabolism e ntle (metabolism), ka lebaka leo, ho lahleheloa ke boima ba 'mele.
Lijong tsa rona tsa lijo, u ka boela ua sebelisa nama ea nama, ea khoho, ea shrimp kapa ea khubelu. Hape, haeba u lakatsa, u ka eketsa linate kapa limela.
Li-saladi tse nyenyane tsa lijo le li-sopho e tlameha ebe li na le liprotheine. Sena se tla fana ka 'mele ka li-amino acid tse hlokahalang. Liprotheine li ikarabella ho hlahisa lihomone le li-enzyme. Ke ka lebaka leo tšebeliso ea bona e lekaneng e hlokahalang ho ba latelang boima ba bona le ho latela mokhoa o phelang oa bophelo bo botle.
Lijo tse nyenyane tsa lijo tse nang le litlhapi li ke ke tsa u fa liprotheine feela, empa hape li tla u thusa haholo omega-3 le omega-6 fatty acids. Ke lintho tsena tse ikarabellang bakeng sa bocha ba letlalo le botle ba moriri.
Ho apara lijo tsa salate
Ba bangata baa tseba hore ha u khone ho khantša lijo tse nyenyane tsa salate le mayonnaise kapa tranelate e bolila. Leha ho le joalo, hase bohle ba ratang oli ea soneblomo, e tummeng naheng ea habo rona. Ka hona, ha re botsa potso, ho feta ho tlatsa salate ea lijo, re tla lebisa kichine ea Mediterranean.
Ha e le hantle, pele, ke oli ea mohloaare. U ka boela ua sebelisa liaparo tse sa hlakang
Hape kichine ea Mediterranean bakeng sa ho apara salate e sebelisa veine le asene ea balsame, lero la lemone. Lijo tsena li ntlafatsa ho tsuba le ho potlakisa metabolism. Veine ea veine ka tekanyo e nyane e matlafatsa marako a likepe 'me e tla ba thusa ho batho ba nang le methapong ea varicose.
Lero la lemone le kopane hantle haholo le lijo tsa leoatleng le tlhapi. Ka hona, bakeng sa ho tlatsa lijo tsa salate ka nama, oli ea limela, asene ea balsame le yogue e sa nang mafura ke tse loketseng haholoanyane. Ka nako e le nngwe, bakeng sa ho tlatsa salate ea lijo tse nang le litlhapi kapa shrimp, mongobo oa lero la lemone le asene ea balsame, e entsoeng ka karolo ea 1: 1, e tla ba tharollo e atlehang haholoanyane.