Lijo tse monate li monate ebile li phetse hantle: salate ea litlhapi tse khubelu le k'haena ea Chaena!

Salade ea koro ea Beijing le litlhapi e khetholloa ke tatso ea eona ea qalong, bohlokoa ba phepo ea lik'halori tse tlaase. Ho monate ho balateli ba diresepe tse sa tloaelehang le tse molemo.

Sejo sena se ka etsoa tafoleng ea mokete kapa li phehiloe bakeng sa lijo tsa lelapa tsa lijo tsa motšehare. Salate e na le tatso e ikhethang! Motho e mong le e mong ea nang le boipheliso o tla khona ho mo fa tsebo e ntle ka ho eketsoa ha mefuta e sa tšoaneng ea linoko kapa lichelete tsa khase. Ho na le phapang e mengata - feela kopanya litoro.

Salate ena e tla ba e mong oa ba ratoang ka ho fetisisa, eseng feela lelapeng la hau, empa le har'a baeti!

Melemo le kotsi ea lijo tse joalo

Lijo tse joalo ka sebele li ka bakoa ke lijo tse phetseng hantle. Hoo e batlang e le lisebelisoa tsohle li na le lik'halori tse fokotsehileng le lintho tse ngata tse molemo.

Kofi ea Beijing ke sehlahisoa se babatsehang ho ba batlang ho theola 'mele, hobane ligrama tse 100 li na le li-kilocalories tse 13 le ligrama tse 3 tsa lik'habohaedreite. Ho phaella moo, k'habeche ea Sechaena e na le thepa e nang le phepo e nepahetseng 'me e tšoauoa ka lihlahisoa tse ngata tsa vithamine A, C, B. E boetse e na le li-amino acid tse molemo, liminerale le esita le citric acid.

Litlhapi tse khubelu li na le phello e kholo 'meleng. Tšebeliso ea eona e tlatsetsa ho matlafatsa moriri le lipekere, e ntlafatsa botlalo mme e fana ka tsitsipano ea letlalo.

Sena se bakoa ke taba ea hore litlhapi li na le omega-3 fatty acids e molemo. Ho phaella moo, lintho tse etsang litlhapi li ntlafatsa bokhoni ba boko le ho eketsa bokhoni.

Haeba re bua ka likotsi tsa lijo tse joalo, joale ho ka khoneha feela haeba litlhapi tseo u li sebelisang li na le baahi ba silafetseng. Tabeng ena, li-heavy metal salts (chromium, lead, arsenic, joalo-joalo) li ka ba teng. Ka lebaka leo, ho molemo ho reka litlhapi sebakeng se pakoang.

Nete ​​ea phepo ea sejana (ka 100 dikgerama):

• Likhalori -151.2 kcal.
• Protheine - 6.7 gr.
• Letlalo - 12.5 gr.
• Lihahydrate - 4.5 gr.

Mothati le mohato ho pheha litaelo ka lifoto

Ka tlase ke litlhapi bakeng sa ho etsa salate ho tsoa k'habeng ea Chaena ka ho kenyelletsa mefuta e mengata ea litlhapi tse khubelu tse letsoai, hammoho le li-canned sardines, tuna. Kakaretso e 'ngoe le e' ngoe e fuoa setšoantšo sa sejana.

Ho na le li-trout le crackers

Lisebelisoa tsa khetho ea 1:

• Trout / salmon - 250 gr.
• Peck k'habeche - li-pc ½.
• Bohobe bo bobebe / li-crackers - 100 gr.
• Dill.
• Lemon Juice

Ho pheha:

1. Peking k'habeche e hlatsoe, e omeletseng ebile ea khabeloa.
2. Khaola bohobe bo tšoeu ka li-cubes ebe o li omella ka ontong.

   Haeba u sa batle ho li pheha, u ka reka li-crackers tse lokiselitsoeng.

3. Litlhapi tse khubelu tsa tlhapi li khaola likotoana.
4. Kopanya lijo tse phethiloeng, letsoai le pepere e nyenyane, tlatsa ka mayonnaise 'me u fafatsoe ka lero la lemone.
5. Ho tloha holimo re khabisa sejana le meroho.

Salate e loketse!

Eketsa kgetho 2:

• karoti e tala - 1 pc;
• Sesame - 1 tbsp. l

Ka tamati le saalmon e sa hlajoang letsoai

Lisebelisoa tsa khetho ea 1:

• habonolo letsoai la salmon / salmon - 270 gr;
• ca. k'habeche - li-pc ½;
• mahe - likotoana tse peli;
• lemon - 130 g;
• tranelate e bolila;
• Mosetareta oa French - 1 tbsp.

Ho pheha:

1. Koahela mahe ka metsotso e 8-10, a ba lumelle hore ba pholile, ba hloeke ebe ba khaola likotoana.
2. Litlhapi li khaola lihlopha.
3. Peking k'habeha hlatsoa le khabeloa.
4. Nut e tlameha ho khaoloa.
5. Kopanya mayonnaise hammoho le tranelate e bolila le mosetareta.
6. Kopanya likarolo tse feliloeng mme u kopanye.

Eketsa kgetho 2:

• chisi - 120 gr;
• Cesare kapa sauce ea Tartar (ho e-na le mayonnaise le tranelate e bolila);
• litholoana tsa morara - li-pc ½.

Le phaeneapole le trout

Lisebelisoa tsa khetho ea 1:

• peck K½ k'habeche;
• hanyenyane salted trout - 230 gr;
• mananine ea makotikoting - 200 gr;
• lero la lemone;
• meroho

Ho pheha:

1. Khaola sefate sa trout ka li-cubes tse nyane.
2. Hlatsoa khalase ea Beijing 'me u tšele ka mokhoa o nepahetseng, ebe u fafatsa lero la lemone.
3. Likhoele tsa phaenepa li omella ka thaole ea pampiri ebe li khaola likotoana.
4. Apara salate ka mayonnaise, letsoai le monate le meroho.

Eketsa kgetho 2:

• Shrimps (e phehiloeng le e hlajoe) - 270 gr.

  HO NAHANA! Tsela e loketseng ka ho fetisisa ea ho fokotsa li-shrimp, o li tlohela metsing a belang metsotso e ka bang 1-2. U ka boela ua sebelisa mokhoa oa "Ho loantša" ka microwave.

• Cheese - 120 g.

Ka likomkomere le chisi

Lisebelisoa tsa khetho ea 1:

• peck K½ k'habeche;
• tlhapi leha e le efe e khubelu ea tlhapi - 230 gr;
• tse tsoekere likomkomere - 1 pc;
• lero la lemone;
• meroho;
• dijo tse thata - 120 gr.

Ho pheha:

1. Khaola lihlopha tsa tlhapi ka li-cubes tse nyane.
2. Hlatsoa khalase ea Beijing le khase ea khase.
3. Likomkomere li khaola likotoana.
4. Cheese grate ka grater e nyenyane.
5. Salate ea selemo le mayonnaise le letsoai.

Eketsa kgetho 2:

• oli ea mohloaare (ho e-na le mayonnaise);
• mahe a linotši - 0.5 tbsp;
• lero la lemone / asene cider asene.

Ka meroho le salted saalmon

Lisebelisoa tsa khetho ea 1:

• peck K½ k'habeche;
• habonolo letsoai la salmon / trout - 230 gr;
• lehe - likotoana tse 3;
• lero la lemone;
• dill / spinach / parsley.

Ho pheha:

1. Khaola lihlopha tsa tlhapi ka li-cubes tse nyane.
2. Koahela mahe ka metsotso e 8-10, a ba lumelle hore ba pholile, ba hloeke ebe ba khaola likotoana.
3. Hlatsoa khalase ea Beijing 'me u tšele ka mokhoa o nepahetseng, ebe u fafatsa lero la lemone.
4. Likhoele tsa phaenepa li omella ka thaole ea pampiri ebe li khaola likotoana.
5. Apara salate ka mayonnaise, letsoai le monate le meroho.
6. Fafatsa salate ka lero la lemone.

Eketsa kgetho 2:

• mehloaare;
• Fresh likomkomere - 1 pc.

Ka tlhapi ea makotikoting

Lisebelisoa tsa khetho ea 1:

• lihoete - li-pc ½;
• peck K½ k'habeche;
• tlhapi e nang le makotikoting (tuna / sardine) - libanka tse 0.5;
• lehe - likotoana tse peli;
• eiee ea bulb.

Ho pheha:

1. Tlosa litlhapi (tuna kapa sardine) ho tloha ka nkho ebe u e roba likotoana tse nang le fereko.
2. Peking k'habeha hlatsoa le khabeloa.
3. Ho ea hop, eketsa grated rantipole le khabeloa chopped eiee.
4. Koahela mahe ka metsotso e 8-10, a ba lumelle hore ba pholile, ba hloeke ebe ba khaola likotoana.
5. Nako ea salate le mayonnaise, letsoai, pepere le monate le meroho.

Eketsa kgetho 2:

• chisi - 120 gr;
• Fresh likomkomere - 1 pc.

Ka lijo tsa leoatle tse tsuba tse tsoang mefuteng e khubelu

Lisebelisoa tsa khetho ea 1:

• peck K½ k'habeche;
• tsuba saalmon / trout - 350 g;
• tranelate e bolila;
• Fresh likomkomere - 2 pcs.

Ho pheha:

1. Khaola litlhapi ka likotoana tse nyane.
2. Peking k'habeche le likomkomere li hlatsoe 'me li behe ka ntle.
3. Tlosa litlhapi mme u tlose masapo, ebe u khaola ka majoe a maholo.
4. Re kopanya lisebelisoa tse loketseng mme re tlatsa ka tranelate e bolila.

Eketsa kgetho 2:

• ba-crackers ba rye - 80 g;
• lehe - lik'hilograma tse 3.

Li-direse tse ling tse monate ka potlako

Recipe 1, lisebelisoa:

• mehloaare e tala - 130 g;
• peck K½ k'habeche;
• tlhapi e khubelu (saalmon, saalmon, trout) - 160 g;
• leek;
• yoghurt ea tlhaho - 60 gr.

Ho pheha:

1. Litlhapi tse khaotsoeng li arotsoe.
2. Peking k'habeha hlatsoa le khabeloa.
3. Khaola lifate tsa mohloaare likotoana tse 'nè.
4. Koahela mahe ka metsotso e 8-10, a ba lumelle hore ba pholile, ba hloeke ebe ba khaola likotoana.
5. Khaola leek ka mokhoa o ts'oanang.
6. Lijo tse lokiselitsoeng li kopanya, habonolo letsoai.
7. Eketsa mayonnaise le yoghurt ea tlhaho ho salate ebe u kopanya hape.

Recipe ea 2, lisebelisoa:

• salted saalmon - 270 gr;
• peck K½ k'habeche;
• Tamati - 1 pc;
• parsley / basil.

Ho pheha:

1. Litlhapi tse khaotsoeng li arotsoe.
2. Peking hop le ho hlatsoa langa le le lej le khaba ea khase.
3. Lijo tse phethiloeng li kopane, habonolo letsoai, nako le mayonnaise le ho fafatsa meroho ka holimo.

Joang ho sebeletsa sejana?

Hoo e batlang e le efe kapa efe ea lintho tse khethiloeng tsa lijana li ka khabisoa ka meroho kapa lihlaseli ka holimo.

Qetello

Li-salate tsa k'habeche ea lijo-thollo le mefuta e khubelu ea litlhapi - saalmon, saalmon, trout - li monate ebile li phetse hantle. Melemo ea eona e meholo e bonolo ebile e potlakile ha ho lokisetsoa, ​​hammoho le ho tlatsa lintho tse nang le lintho tse hlokahalang bakeng sa 'mele.