Lijana tsa litapole: tse bonolo le tse monate

Hangata bahlokomeli ba dietiti ba haha litapole ka litapole. Ha ba re ke caloric haholo, u batla ho tšeha, hobane khalori e nang le litapole ke 80kcal feela. Ha e le hantle, ena hase meroho e halikiloeng. Ho tsoa litapole tse phehiloeng u ke ke ua ntlafala, ntle le hore, ha e le hantle, u eketsa lijo tse mafura haholo. Ka poso, lijana tse nang le phepo li lekane, 'me matla a hlokahala, kahoo ho na le lintho tse ngata tse lokiselitsoeng ho tloha meroho ena nakong ea lijo. A re ke re bue ka lijana tse litšila litapole.

Ehlile, o hloka ho qala ka e bonolo. Lijana tse tlaase tsa lik'halori tse tsoang litapole, e le molao, li tsejoa ke bohle, empa ho na le "maqheka" a itseng ha ba ntse ba itokisetsa. Ka mohlala, tloaelehileng litapole tse phehiloeng li ngata haholo, haeba ka mor'a ho pheha, o omella, nako le likhaba tse peli tsa linseed le ho fafatsa le khabeloa ea konofolo. Sebeletsa chesang.

Litapole tse halikiloeng li boetse li monate haholo . Ho ke ke ho hlokahala hore ho itlotsa 10 lihoete ka rantipole le e mong onion, lokisetsa 2 bay makhasi. Mong le e mong tuber lokela ho khaola likarolo tse 4, ebe o eketsa metso e meng, letsoai le bay makhasi. Metsi a lokela ho ba karolo ea 60% ea palo ea litapole. Sekoahelo se koetsoe, se lumelloa ho pheha, joale mollo o fokotsoe mme o tima ka halofo ea hora. Fumana lijo tse monate, ho se hobe ho feta tse ling tsa lijana tsa litapole.

U ka etsa salate e fapaneng, ka mohlala, salate e nang le konofolo. Litapole li pheha feela ho fihlela halofo e phehiloe, ebe hoo e ka bang metsi 'ohle a tšolloa' me ho fihlela sehlahisoa se fihla sepeng (shebella pitsa!). Ebe o emetse ho fihlela o phalla fatše ebe o kenya sekotlolo sa salate. Ho hloekisoa konofolo e sithabelitsoe, letsoai le ekeletsoa, ho latsoa oli e mafura le asene (tsp). Le sena litapole sauce ba tšela, ka holimo o ntse a fafatsa le tala lieie.

Ho na le lijana tse theko e boima haholo ho tsoa litapole. Litapole "tse apereng junifomo" li hloekisoa ebe li kenngoa ka likotoana. Ka mor'a moo, maqeba a linate, garlic le letsoai, a noa eiee, lero la kharenate le fatše. Mohobe o lokela ho tšolleloa ka litapole tse phehiloeng ka potong. E fetoha tatso e ikhethang haholo.

Ho phaella moo, u se ke ua lebala ka lijana tse tsitsitseng tse tsoang litapole, joaloka sopho. Tse ling tsa tsona ha lia tsejoa, le hoja li le bonolo. Ka mohlala, sopho ea oat. A a phehile metsi, litapole ba khaola ka sebōpeho sa brusochki, ha e hoo e ka bang pheha, eketsa khabeloa chopped eiee, omisitsoeng litlama, lihoete. Ebe o beha oat flakes mme u phehele metsotso e 5-10. Na ho bonolo, ha e le hantle? E, 'me e monate haholo!

Na u kile ua leka borsch ka perele harese le litapole? E thata haholo, empa e ke ke ea soetseha kapa. Ka metsing, e haufi le ho pheha, beha likotoana tsa litapole, makhasi a 'maloa a k'habeche, perela harese (50g). Pheha metsotso e 15, joale tomate mongobo, 3 bay makhasi, meroho, pepere, letsoai, konofolo e kenngoa ho lihoete, onion le beetroot. Tsena tsohle li theoha ho sopho, e phehiloeng metsotso e 15, ka mor'a moo e beha lierekisi tse tala. Ha borsch e se e loketse, ho senya konofolo e kenngoa ho eona ebe e tlosoa mollong. Sopho e lokela ho lumelloa hore e eme bonyane metsotso e 30.

Lijana tsa litapole li ka boela tsa kenyelletsa li-mushroom. Ka mohlala, haeba u lokisetsa esale pele litlolo tse kang mosetareta, dill mane le meroho, bula nkho ea likomkomere tse nang le mapolanka le k'habeche, u behe 300g ea li-mushroom tse phehiloeng le pepere e monate, u ka fumana salate e monate haholo. Khaola metsoako hantle, eketsa oli ea soneblomo le ho kopanya. U tla fumana tatso e thahasellisang haholo, mohlomong ha ua ka ua leka sena pele!

Haeba ho na le li -mushroom tse letsoai tse nang le letsoai, u ka etsa "koloboks" ho tloha li-mushroom le litapole. Li-mushroom li lokela ho khaoloa ebe li kenngoa ka ntle ho lihlahisoa ho fihlela li pheha. Fokisa onion, eketsa pepere ho eona. Etsa hlama ea litapole tse pentiloeng ka metsing, letsoai le ho eketsa phofo, joale o lokela ho etsa kolobok ea li-mushroom le litapole mme u li tšela ka oli ea meroho. E le hore u je lijo tse joalo u lokela ho ba le moriana o bohale oa tamati, kapa ka moriana oa horseradish.

Kahoo lijana tsa litapole tse tsoang ho 'mè e motle oa ntlo li ka ba tse sa tšoaneng le tse monate.