Sopho e entsoeng ka mefuta e 'meli ea k'habeche - cauliflower le broccoli - ke lijo tse monate le tse monate tse nang le livithamine tse ngata tse molemo, micro and macronutrients tse hlokahalang ho boloka bophelo bo botle le bophelo.
Mopho e tsoang meroho ena e tla fetoha karolo ea bohlokoa ea lijo bakeng sa bohle ba shebellang setšoantšo sa bona, ba batla ho ja hantle le ho shebahala hantle. Koetliso ena ea pele e tla ipiletsa ho batho ba baholo le bana 'me e tla ba moeti khafetsa tafoleng ea hau ea lijo tsa motšehare.
Melemo le kotsi ea lijana
Sejo se na le li-vithamine tsa B, magnesium, phosphorus, vithamine C, E le K, fiber, beta carotene.
Ha e khothalletsoe hore e sebelisoe bakeng sa batho ba nang le mathata a moriana, ka lebaka la lintho tse ngata tsa vithamine ea c ka cauliflower. Hape ela hloko fiber, e leng karolo ea broccoli.
Ho kenella ho feteletseng ha ntho ena ho ka lebisa letšollo, ho phekola lijo le ho ba le bothata bo botle.
Tekanyo ea letsatsi le letsatsi ea fiber ke 24-40 dikgerama (tloaelo e eketseha ka boima ba 'mele),' me ka gram ea broccoli ke 2.41 dikgerama tsa fiber. Sopho e entsoeng ka ho tlatsoa ha broccoli le cauliflower e tla ba monehelo o babatsehang oa limatlafatsi 'meleng.
Sopho ea k'halori ea mefuta e 'meli ea k'habeche (100 dikgerama):
- 20,0 kcal;
- 3.2 dikgerama tsa protheine;
- 0,2 dikgerama tsa mafura;
- 1.5 dikgerama tsa lik'habohaedreite.
Ho pheha diresepe le lifoto
A re ke re hlahlobe ka ho qaqileng lipepepe, ho pheha sopho e entsoeng feela kapa litapole tse mashed tsa mefuta e 'meli ea k'habeche. Ho shebahala joaloka sopho e entsoeng ka tranelate, pheha ka tranelate le lijana tse ling li ka bonoa setšoantšong.
Khoho
Lisebelisoa tsa nomoro ea 1:
- 100 dikgerama tsa kana;
- metsi a mangata;
- 30 dikgerama tsa lihoete;
- 40 dikgerama tsa litapole;
- 50 dikgerama tsa broccoli;
- Ligrama tse 30 tsa eiee;
- 50 dikgerama tsa cauliflower;
- 50 dikgerama tsa leloala;
- letsoai ho latsoa
Mokhoa oa ho itokisa:
- Pheha khoho ka metsing a letsoai ka metsotso e mashome a mabeli.
- Ebe o khaola litapole ka likotoana tse nyane, 'me u phehe le kana ka metsotso e leshome le metso e mehlano.
- Ka mor'a moo, khabeloa chop ea onion, grate ea rantipole le pheha le tsohle lijo tse ka bang metsotso e leshome.
- Kenya mefuta e 'meli ea hop (e neng e arotsoe pele e be florets), pheha metsotso e leshome.
- Ebe o tšela dill mane 'me o kenye sejana.
- Tlosa mocheso 'me u tsamaee tlas'a sekwahelo ka metsotso e leshome le metso e mehlano.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Lisebelisoa tsa recipe ea 2:
- 200 g broccoli;
- likhoho tse 'nè tsa khōho;
- li-tubers tse peli;
- 300 g ho cauliflower;
- kharate e le 'ngoe;
- ngoe ea langa le le lej;
- 50 g ya oli ea meroho;
- Li-noodle tse 100 g;
- letsoai ho latsoa
Mokhoa oa ho itokisa:
- Pheha khōhō: tlosa moro oa pele, lahlela eiee eohle le halofo ea rantipole.
- Ebe o khaola litamati ka likotoana 'me halofo e' ngoe ea rantipole e be ka mehele e halofo. Fry ho fihlela lihoete tse monate ka oli.Oli e ka sebelisoa leha e le efe. Sefate sa mohloaare kapa soneblomo.
- Ka mor'a hore khoho e phehe, e ntše ka pan le meroho 'me u kenye litapole ho moro. Lahla seqha. Bohle ba pheha metsotso e leshome.
- Ka nako eo eketsa mefuta e 'meli ea k'habeche, e arotsoe ka inflorescences le noodle. Pheha metsotso e leshome.
- Fula khoho ebe u eketsa moro, o tima mollo.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Khomo ea nama
Lisebelisoa tsa nomoro ea 1:
- 400 dikgerama tsa broccoli;
- 400 dikgerama tsa cauliflower;
- 500 dikgerama tsa nama ea khomo;
- litamati tse tharo;
- kharate e le 'ngoe;
- eiee e le 'ngoe;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Pheha nama ho fihlela e le bonolo le ho khaola likotoana tse nyane. Ka nako eo lahlela ka moro o mosoeu le o tala hop, ka nepo aroloa ka florets.
- Kopanya lihlahisoa tse ling tsa meroho (pepere ea Bulgaria, tamati, lihoete, eiee) ebe u ba tsebisa butle-butle ka sopho.
- Ebe o sila ka bongata ebe o eketsa nama. Pheha ka metsotso e mmalwa, ebe u eketsa letsoai.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Lisebelisoa tsa recipe ea 2:
- 400 g broccoli;
- 500g ea nama ea likhomo;
- kharate e le 'ngoe;
- li-bulbs tse peli;
- 60 ml. pente ea tamati;
- 500 g, cauliflower;
- ngoe ea langa le le lej;
- 50 g ea oli ea limela;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Khaola nama ea likhomo ka li-cubes le Fry metsotso e mashome a mararo le metso e mehlano ka cauldron ka mocheso o mofuthu.
- Khaba ka ho tšela onion le ho eketsa nama ea khomo.
- Ka mor'a moo, grate ea rantipole le eketsa nama. Lijoe kaofela.
- Khaola mefuta e 'meli ea k'habeche, ka monokotšoai ka griddle ka mocheso o tlaase.
- Ebe o eketsa metsi a lilithara tse 100 ho tamati ea tamati, 'me ka hloko u tšollele kahare.
- Eketsa broccoli e khabisitsoeng le ho cauliflower ho nama, eketsa letsoai le lenyenyane ho sejana.
- Ebe o khaola litamati ka likotoana mme u kene kahare.
- Pheha ho fihlela meroho e phehiloeng.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Meroho
Lisebelisoa tsa nomoro ea 1:
- 100 dikgerama tsa cauliflower;
- 100 dikgerama tsa broccoli;
- 1 litha ya metsi;
- kharate e le 'ngoe;
- eiee e le 'ngoe;
- 50 dikgerama tsa oli ea limela;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Khabeloa chop le Fry ea lieiee.
- Ebe u beha mefuta e 'meli ea k'habeche metsing a belang (a neng a arotsoe pele ka li-florets), hammoho le lieiee le lihoete (grate).
- Ema ka metsotso e mashome a mararo a mhlano.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Lisebelisoa tsa recipe ea 2:
- 200 g ya zucchini;
- 200 g ho cauliflower;
- 200 g broccoli;
- 300 g ya litapole;
- eiee e le 'ngoe;
- 20 g ea botoro;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Khaola likoting tse zucchini, e tala le e tsoeu hop e arotsoe ka inflorescences - eketsa tsohle ho metsi a belang.
- Ebe o tšela litapole ka khase 'me o kenye metsotso e leshome ho meroho,' me metsotso e leshome hamorao - eiee (e khethiloeng ka khauta).
- Ha tsohle li se li loketse, sila ka blender. Ka mor'a moo, lahlela botoro 'me u tlise ho pheha;
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho.
Cheese
Lisebelisoa tsa nomoro ea 1:
- 300 dikgerama tsa bacon;
- Ligrama tse 400 tsa litapole;
- 400 dikgerama tsa cauliflower;
- 400 dikgerama tsa broccoli;
- 150 dikgerama tsa chisi "Cheder";
- eiee e le 'ngoe;
- Limililithara tse 100 tsa tranelate;
- 50 dikgerama tsa oli ea limela;
- 1.5 a etsang dilitara tsa moro oa kana;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Fry Bacon ka oli ea meroho ka holimo mocheso mocheso.
- Khabeloa chop ea onion le Fry.
- Ka mor'a moo fry litapole.
- Ebe o nka moro oa pele o phehiloeng mme o o tlise ho pheha. Lahlela ka-hop e tšoeu le e tala (e neng e arotsoe pele e le inflorescences), hammoho le bacon, litapole le eiee.
- Eketsa letsoai mme u tima mocheso.
- Ebe u kenya chisi le tranelate.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers le meroho.
Lisebelisoa tsa recipe ea 2:
- 100 g ho cauliflower;
- 100 g. Yantar e entsoe ka chisi;
- 2,5 a etsang dilitara tse metsi;
- 50g broccoli;
- eiee e le 'ngoe;
- li-tubers tse peli;
- lipopu tse peli tsa raese;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Khaola litapole ka likotoana tse nyenyane mme u kene ka metsing a belang.
- Ka nako eo khabeloa khaola lieiee le lihoete. Fry ka pane.
- Eketsa raese ho litapole, mefuta e 'meli ea k'habeche (e neng e arotsoe pele e be florets). Pheha ho fihlela u itokisitse.
- Metsotso e mehlano pele bofelo bo beha cheese.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers le meroho.
Re u fa eona ho shebella recipe ea video bakeng sa ho pheha broccoli le sopho e entsoeng ka k'holiflower.
Sopho ea Cream
Lisebelisoa tsa nomoro ea 1:
- 400 dikgerama tsa broccoli;
- 400 dikgerama tsa cauliflower;
- Limililithara tse 150 tsa tranelate;
- dill, eiee e tala, parsley - ho latsoa.
Mokhoa oa ho itokisa:
- Kofi e tala le e tala e arotsoe ka florets 'me e pheha ka metsing (600 milliliters) ka metsotso e mashome a mararo (joang ho pheha broccoli le cauliflower ho boloka melemo eohle ea eona, bala mona).
- Ebe u eketsa ka tranelate ebe o pheha metsotso e meng e mehlano.
- E otla boima ka bongata ho fihlela o boreleli.
- Kenya meroho e khethiloeng.
- Sebeletsa sopho e chesang.
Lisebelisoa tsa recipe ea 2:
- kharate e le 'ngoe;
- li-tubers tse tharo;
- 150 dikgerama tse ncha tsa cauliflower;
- 200 dikgerama tsa broccoli e leqhoa (mokhoa oa ho pheha broccoli e nang le serame, bala mona);
- Limililithara tse 100 tsa tranelate;
- onion ea halofo;
- 1 litha ya metsi;
- Ligrama tse 30 tsa botoro;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Hlapa liiee, lihoete le litapole. Fry ka mocheso o tlaase.
- Ebe u lahlela meroho metsing a belang a tsoang pan, u tlise pheha hape u phehele metsotso e leshome.
- Arohane ka pheha ho cauliflower (pele e arotsoe ka inflorescences) - eketsa eona ho a phehile metsi 'me pheha metsotso e' meli.
- Ebe u tšela broccoli e batang ka metsi a phehang ka metsotso e mehlano.
- Eketsa broccoli le cauliflower ka pane le meroho, letsoai le ho pheha metsotso e meng e mehlano.
- Ka mor'a moo, tlosa metsi ka sekotlolo. Meroho e koahetsoeng ho ba blender ho fihlela litapole tse kholiloeng ebe o tšela ka metsi a meroho.
- Ebe u tlisa litapole tse patisitsoeng ho pheha.
- Kenya botoro.
- Sebeletsa sopho e entsoeng ka sopho e monate, haeba e lakatsa, u ka eketsa - li-crackers, litlama, tranelate e bolila.
Re fana ka ho pheha cauliflower le broccoli tranelate sopho e ho ea ka video video recipe:
Dietary
Lisebelisoa tsa nomoro ea 1:
- hlooho e le 'ngoe ea broccoli;
- hlooho e le 'ngoe ea cauliflower;
- Lebitla la 500 milliliters (1.5%);
- likhaba tse peli tsa likhase;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Pheha hop e tšoeu le meroho e tala ka thōko (e arotsoe ka florets).
- Ntle le ho kopanya kopanya ka blender, o eketsa lebese le tranelate - e arotsoe ke lihlahisoa tse lekana.
- Ebe u eketsa letsoai.
- Puree e tšeloe lipane tse peli le mocheso.
- Sebeletsa sopho ka poleiti, eseng ho kopanya boima bo botala le bo bosoeu.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho.
Lisebelisoa tsa recipe ea 2:
- hlooho e le 'ngoe ea cauliflower;
- hlooho e le 'ngoe ea broccoli;
- kharate e le 'ngoe;
- 1.5 a etsang dilitara tse moro;
- 300 dikgerama tsa nama;
- konofolo - ho latsoa;
- ginger - ho latsoa;
- letsoai, pepere - ho latsoa.
Mokhoa oa ho itokisa:
- Ka lehlakoreng le leng khaola lisebelisoa tsohle.
- Lahlela lihoete le konofolo ka har'a moro.
- Ebe o kenyelletsa mefuta e 'meli ea k'habeche, e arotsoe ka florets.
- Kenya nama (pele ho khaola likotoana), pepere e khubelu, ginger. Tlosa mocheso 'me u tsamaee metsotso e mehlano.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Re ithaopela ho bona recipe ea video bakeng sa ho pheha ho cauliflower le broccoli lijo tsa sopho:
Ka potlako
Lisebelisoa tsa nomoro ea 1:
- 300 g broccoli;
- 100 g lihoete;
- 300 g ho cauliflower;
- 100 g ea leek;
- 50 g ea oli ea limela;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Hlapa litapole hore u li hlobolise, tšela metsi a belang le ho pheha metsotso e leshome le metso e mehlano - ho fihlela u pheha.
- Ka nako eo khabeloa chop eiee, lihoete. Arola bokooa ba makhooa a tšoeu le a tala.
- Fry meroho e tlaase mocheso o tlaase ka metsotso e meraro.
- Ka nako eo kopanya meroho e halikiloeng le litapole mme u phehele metsotso e supileng.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Lisebelisoa tsa recipe ea 2:
- 50 dikgerama tsa cauliflower;
- 50 dikgerama tsa broccoli;
- kharate e le 'ngoe;
- ngoe ea litapole;
- letsoai - ho latsoa.
Mokhoa oa ho itokisa:
- Meroho e nang le moriana, arola k'habete e tšoeu le e tala ka li-inflorescences, kenya pan.
- Ebe o pheha ka metsing a letsoai ka metsotso e mashome a mabeli ka mocheso o mofuthu (re buile ka hore na broccoli e lokela ho belisoa hakae ho e etsa e monate le e phetseng hantle).
- Tloha meroho ho pholile, ebe u sila ka blender.
- Tlisa boima ho pheha, empa u se ke ua o tlohela.
- Sebeletsa sopho e chesang, haeba e lakatsa, o ka eketsa - crackers, meroho, tranelate e bolila.
Joang ho sebeletsa?
Li-soups li khothalletsoa hore li fuoe li chesitse tafoleng, mocheso o sebetsang ke 75 ° C.
Sejana se fuoa senoelo sa bouillon, haufi le moo ho nang le pastry.. Senoelo sa pie se na le li-extras: tranelate e bolila, meroho e khethiloeng, ba-crackers, bohobe. Hape li-buns tse loketseng le lihlahisoa tse ling tsa phofo, ho itšetlehile ka seo u se ratang.
Sopho e entsoeng ka vithamine broccoli le cauliflower e tla ba ho ekelletsa ho lijo tsa letsatsi le letsatsi, tse tla tlatsa 'mele le ho matlafatsa letsatsi lohle. Sejo sena se tla ipiletsa ho bana le ho batho ba baholo. Motsoako oa broccoli le cauliflower ka hoo e ka bang lihlahisoa tsohle, o u fa sebaka sa ho nahana, ho u lumella hore u leke ka kichineng. Hape, li-direpe bakeng sa sopho, li-soups tsa tranelate ea tranelate le litapole tse patisitsoeng tsa meroho ena ke tse monate bakeng sa ba jang, ba shebile setšoantšo sa bona 'me ba batla ho ja hantle.
