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Serapa sa meroho

Li-recipe li monate tse monate le tse phetseng hantle ho tsoa ho tuna le khabeng ea Sechaena

Tuna e tsejoa e le e 'ngoe ea litlhapi tse sebetsang ka ho fetisisa - mofuta o fetang 25% oa protheine ea eona e kena ho eona. Litlhapi tsena li boetse li na le thuso bakeng sa mosebetsi oa boko. Ho lumeloa hore ho ja tuna ka bonyane hanngoe libeke tse 'maloa ho ka eketsa ts'ebetso ea hau ea kelello.

Ha e kopane le k'haena, li-tuna li thibela tsoelo-pele ea maloetse a mangata, a kang mafu a qoqotho ea qoqotho, hammoho le ho khotsofatsa 'mele ka lisebelisoa tse ntle. Thollo ea tuna - 184 lik'hilojule ka ligrama tse 100, tse batlang li le tlaase ho feta litlhapi tse ling. Khalori "peking" - lik'hilojule tse 16. Ho kopane ha tuna le k'habeche ea Chaena ho hang ha ho na lik'habohaedreite tse 3 feela.

Litapole ka mehato le lifoto

Mehlala e meng ea litlhapi, mokhoa oa ho fapanya lirapa tse tsoang ho tuna le likhahla tsa Chaena.

Ka tomate

Khetho ea 1

Lijo:

  • 300 gr. tuna e ncha;
  • 500 gr. Makhasi a k'habeche a Sechaena;
  • 200 gr. tamati ea ciliegia;
  • 150 gr. mehloaare;
  • 1 pepere e tloaelehileng ea tšepe;
  • Likotoana tse 7 likoekoe mahe.

Bakeng sa ho fepa lijo:

  • 50 gr. oli (ho molemo, ho hlakile, ho nka oli ea mohloaare);
  • linōko

Joang ho pheha:

  1. Fry tuna nama metsotsoana e 15 ka lehlakoreng le leng e le hore e lule e le pinki ka hare.
  2. Re hlatsoa k'habeche ebe re e liha likotoana ka matsoho.
  3. Litamati tsa Cherry le ho lokisetsa likoekoe mahe a khaotsoeng ka halofo.
  4. Re arola pepere ea Bulgaria ho arola 'me re khaola e' ngoe le e 'ngoe ea tsona hore e be lihlopha.
  5. Mehloaare e kenngoa salate ka ho feletseng.
  6. Ka mor'a moo, ka sekotlolo se arohileng, kopanya tomate, mehloaare, pelepele le mahe.
  7. Ka setsing se senyenyane kopanya lisebelisoa tsa ho fepa.
  8. Khaola tuna e be e tšesaane.

E sebetse ka tsela e latelang:

  1. Abela makhasi a Sechaena ka poleiti;
  2. ho bona - motsoako oa meroho le mahe;
  3. Likhahla tse 3 tsa tuna holimo;
  4. fafatsa ka ho apara le ho sebeletsa.

Khetho ea 2

Re tla hloka:

  • 300 gr. tuna;
  • 500 gr. ho tsuba
  • 2 litamati tse kholo kapa tse khubelu;
  • Pepere e 'ngoe ea Bulgaria.

Bakeng sa ho fepa lijo:

  • letsoai;
  • linoko;
  • mayonnaise ho latsoa.

Ho pheha:

  1. Masuna a Mash, peck matsoho, hlatsoa litamati mme u kene ka likotoana.
  2. Tlosa motsoako ho tloha ho pepere, e khaola ka halofo, ebe u e khaola ka joang.
  3. Re kopanya lisebelisoa, li-refuel le ho sebeletsa.

Re ithaopela ho lokisa salate e bonolo ho tloha ho Peking hop, tuna le makoetene ka makotikoti ho latela video ea recipe:

Ka poone

Khetho ea 1

Re tla hloka:

  • 150 - 200 g ea tuna e entsoeng ka har'a makoti;
  • 350 gr. Peking hop;
  • 250 gr. poone;
  • 2 - mahe a khoho;
  • 150 gr. ho letsoai kapa ho noa likomkomere;
  • eiee e le 'ngoe;
  • 100 gr. dill e ncha;
  • letsoai, pepere le mayonnaise - ho latsoa.

Mokhoa oa ho itokisa:

  1. Ho ja nama e nang le fereko.
  2. Re khaola k'habeche ka lihlopha, ebe lehlakoreng le hlahisang likarolo tse tharo e le hore e se nako e telele haholo.
  3. Pheha mahe, peel, khaola likoto.
  4. Likomkomere tse nang le letsoai le liiee tse hlahisitsoeng li boetse li khethoa ka likotoana.
  5. Dill e khabisitsoe hantle.
  6. Kopanya lisebelisoa tsohle, ho kopanyelletsa poone, letsoai, pepere le mayonnaise le ho sebeletsa tafoleng.

Salase ena e monate e ka behoa ka likarolo. Joale Lijo tse tla ba tse latelang:

  1. k'habeche (e tlameha ho tsoakane le supuni e le 'ngoe ea mayonnaise' me ho molemo hore u nke tlhōrō ea letlapa - kahoo e ke ke ea "theoha");
  2. tuna;
  3. likomkomere;
  4. liprotheine tse hahiloeng hantle (hlokomeloa, li-yolks tabeng ena li behiloe karolong e fapaneng ea lera);
  5. poone;
  6. likomkomere tse khethiloeng;
  7. li-yolks tse fokolang, tse tšeloa ka holim'a halofo ea leloala.

Seteishene sa khase se lokisetsa ka tsela e latelang: mayonnaise e kopantsoe hammoho le halofo e 'ngoe ea dill, letsoai le pepere,' me mobala o mong le o mong o lokela ho belisoa, ho seng joalo salate ea rona e ke ke ea khomarela.

Khetho ea 2

E tla nka:

  • 150 gr. tuna;
  • hlooho e le 'ngoe ea ho phunya;
  • 200 gr. poone;
  • 1 sehlopha sa liiee tse tala;
  • 200 gr. squid;
  • mayonnaise;
  • Fetola letsoai le pepere ka sejana ho ea ho tatso ea hau.

Ho pheha:

  1. Mash tuna, chop hop.
  2. Squid pheha metsotso e meraro metsing a letsoai.
  3. Aniee e khaola masiba.
  4. Kopanya metsoako e phethiloeng, linoko le mayonnaise.

Re fana ka ho pheha salate e tsotehang e monate ka k'habeche ea Chinese, tuna le poone ho ea ka recipe ea video:

Ka mahe

Khetho ea 1

Lijo:

  • 250 gr. tlhapi;
  • Mahe a 3 a kana;
  • 300 gr. ho tsuba
  • 1 e likomkomere.

Bakeng sa ho fepa mafura re hloka:

  • li-clove tse 'maloa tsa konofolo;
  • letsoai;
  • mayonnaise;
  • Haeba u rata pepere e mongobo, joale recipe ena ha e utloise bohloko.

Mokhoa oa ho itokisa:

  1. Tšela marinade ho tuna ea canned, knead tuna le fork.
  2. Li-pheha le tse tharo tse grated.
  3. Likhahla tsa Peekinki li hlatsuoa, tlosa likarolo tsa yellowed (haeba li le teng) 'me u robe sephahla se tšesaane.
  4. Hlatsoa likomkomere tse qhibilihantsoeng ebe li khaola ka likotoana (motsoako o sa hlokahaleng).
  5. Konofolo e hloekile '
  6. Kopanya sekotlolo se tebileng lintho tsohle tse lokiselitsoeng, tse kenyelletsang linoko le mayonnaise.
  7. Sebeletsa ho khabisoa ka sprig ea dill.
  8. Haeba ha ho hlokahale hore u sebeletse, u ka tlotsa leloala hamonate le ho eketsa salate.

Khetho ea 2

Lijo:

  • 250 gr. tuna ea makotikoting;
  • 400 gr. ho senya makhasi;
  • Mahe a 5, chisi e thata ea 100g;
  • 1 eiee e bohale;
  • 1 sehlopha sa liiee tse tala.

Bakeng sa ho fepa lijo:

  • letsoai;
  • pepere e ntseng e le fatše ho latsoa;
  • mayonnaise (o ka sebelisa setlolo kapa o nkile sebaka ka yogurt ea mafura a tlaase).

Mokhoa oa ho itokisa:

  1. Ho tloha ka li-canal le tuna u tšolle metsi 'me u kopanye ka fereko.
  2. Kofi ea Beijing e hlatsoitse 'me ea phunyeletsoa e le mekhabiso e tšesaane.
  3. Pheha mahe, hloekileng le ho arola makhooa ho tswa ho li-yolks.
  4. Khaola eiee hore e be mongoli o mosesaane.
  5. Liiee tse tala li silafalitsoe hantle.
  6. Cheese e meraro ka grater e ntle.

Ka mor'a moo, "bokella" litepa tsa rona tsa salate:

  1. k'haseche ea mokokotlo;
  2. marole a nkiloeng a mahe a mahlano;
  3. li-grated cheese;
  4. tuna;
  5. eiee;
  6. 1 2 karolo ya mayonnaise e phehiloeng;
  7. li-yolks tse patisitsoeng tsa mahe a 3;
  8. setseng sa mayonnaise;
  9. li-yolks tse setseng le li-eiee tse tala.

E fetoha salate e matlafatsang, e senola juic ka lebaka la boteng ba Peking hop ho eona.

Ho sa tsotellehe hore na mobala oa pele oa k'habeche ha o "oehe", ho kgothaletswa hore o o kopanye le o monyenyane oa mayonnaise le chisi.

Salate ena e tla shebahala e tsoteha haholo haeba u etsa qeto ea ho e sebelisa likarolong tse sebelisang likhalase tse tlaase ka molala o moholo. Mohlala - majoe.

Re u fa hore u be le salate e phelisang hantle le e bonolo ho tsoa k'habeche ea Chinese, tuna le mahe:

Le likomkomere

Khetho ea 1

Lijo:

  • 1 e ka ea litlhapi;
  • 400 gr. ho tsuba
  • ngoe ea likomkomere;
  • 200 gr. lierekisi;
  • 1 sehlopha sa liiee tse tala;
  • 50 gr. dill;
  • letsoai, pepere e ntšo le mayonnaise ho tatso ea hau.

Mokhoa oa ho itokisa:

  1. Ho tswa ho tuna ho kopanya marinade le mne fereko ea tlhapi.
  2. Re hlatsoa k'habeche ebe re e senya ka likotoana le matsoho a rona.
  3. Hlatsoa likomkomere tse tsoang peelong ebe u khaola ka sekhukhu.
  4. Li-eiee tsa selemo, li-ringlets, le dill tse nang le khauta e ntle.
  5. Kopanya lintho tse lokiselitsoeng, lierekisi, letsoai, pepere le mayonnaise.

Khetho ea 2

Lijo:

  • 400 gr. k'hafu;
  • e ka tsoa ho tuna;
  • 1 likomkomere tse kholo (300g);
  • 150 gr. mehloaare;
  • 50 gr. dill;
  • letsoai, pepere, oli ea mohloaare.

Joang ho pheha:

  1. Makhasi a khabisitsoeng, sethala sa tuna, joalokaha ho hlalositsoe lirepepe ka holimo.
  2. Likomkomere li khaotsoe likarong tse halofo, tlohela mehloaare e phethehile.
  3. Dill e khabisitsoe hantle.
  4. Kopanya lisebelisoa ka nkho e kholo, hammoho le letsoai, pepere le oli ea mohloaare.

Re u fa hore u lokise salate ea Peking hop le tuna ka ho eketsa likomkomere:

Le batho ba nang le marang-rang

Khetho ea 1

Lijo:

  • 250 gr. tuna ea makotikoting;
  • 300 gr. makhasi a k'habeche;
  • 200 gr. tamati ea ciliegia;
  • 2 cloves ea konofolo;
  • 200 gr. li-shrimp;
  • letsoai, pepere, mayonnaise le croutons ho latsoa.

Mokhoa oa ho itokisa:

  1. Re roba tuna, re roba k'habeche likarolong tse nyane.
  2. Litamati li hlatsoa 'me li khaola ka halofo.
  3. Tse tharo konofolo ka grater e ntle.
  4. Pheha li-shrimp metsing a letsoai, peel.
  5. Kopanya lisebelisoa ka nkho e kholo, refuel, eketsa li-croutons pele u sebeletsa.
Li-crackers li ka nkoa li lokile, 'me u ka pheha ka ontong. E le ho etsa sena, khaola lilae tsa bohobe ka li-cubes, li behe holim'a sesepa sa ho baka 'me u omelle ka ontong ka metsotso e 20 ka likhato tse 180, ho susumetsa ka linako tse ling.

Batho ba ikhohomosang ka bobona ba fumana chelete e ngata haholo!

Khetho ea 2

Lijo:

  • 300 gr. tuna ea makotikoting;
  • 400 gr. Peking hop;
  • Likotoana tse 3 mahe a kana;
  • 150 gr. lihoete;
  • 1 eiee e bohale;
  • letsoai, pepere, mayonnaise le mahlaseli - ho latsoa.

Mokhoa oa ho itokisa:

  1. Tuna knead, hop cab straw.
  2. Enya pheha le grate.
  3. Lihoete le tsona li tharo ka grater e nyenyane.
  4. Anyezi e khaola ka mehele e halofo.
  5. Kopanya metsoako, letsoai, pepere, mayonnaise.
  6. Re eketsa li-croutons pele re sebeletsa, e le hore li se ke tsa e-ba joalo.

Le pepere ea tšepe

Khetho ea 1

Lijo:

  • 1 kankere ea tuna;
  • 300 gr. Peking hop;
  • 2 pelepele ea tšepe;
  • 150 gr. lifate tsa morara tse pakiloeng;
  • 50 gr. makhasi a basil;
  • 1 sehlopha sa liiee tse tala;
  • letsoai, linoko le oli ea mohloaare - ho latsoa.

Mokhoa oa ho itokisa:

  1. Re roba tuna, re roba k'habeche ka likotoana le matsoho.
  2. Hlatsoa pelepele, tlosa masapo, u arohane ka halofo le ho khaola likoto.
  3. Basil kroshimi e nyenyane ka hohle kamoo ho khonehang.
  4. Liiee tse tala li khaola mehele.
  5. Mehloaare e sala e tiile.
  6. Kopanya lisebelisoa tsohle hammoho ka ho apara.

Khetho ea 2

Lijo:

  • 1 kankere ea tuna;
  • 300 gr. Peking hop;
  • 1 e ka ea poone;
  • 1 nkho ea mehloaare e nang le litlolo;
  • 2 pelepele e hlabang.

Bakeng sa ho fepa lijo:

  • letsoai;
  • pepere e ntšo fatše;
  • oli ea mohloaare;
  • 10ml lero la lemone.

Mokhoa oa ho itokisa:

  1. Tuna knead, hop cab straw.
  2. Pelepele ba tlepetsoa ka majoe, ba arotsoe ka likotoana tse 4, ebe e mong le e mong oa bona o etsoa ka majoe.
  3. Semela le mehloaare li sala li phetse.
  4. Kopanya lisebelisoa ka ho apara le salate e se e loketse.

Ka chisi

Khetho ea 1

Lijo:

  • 1 kankere ea tuna;
  • 400 gr. Peking hop;
  • Eiee 1/2;
  • 100 gr. chisi e thata;
  • 1 apole e monate le e bolila.
Tlhahiso! Eketsa tuna e meng ho salate 'me e tla ba e khotsofatsang haholo!

Bakeng sa ho fepa lijo:

  • 2 tbsp. tranelate e bolila;
  • 2 tbsp. l yogurt e tlaase;
  • letsoai ho latsoa.

Mokhoa oa ho itokisa:

  1. Tuna knead, hop cab straw.
  2. Aniee e hloekile 'me e khaoletsoe ka mehele e halofo.
  3. Cheese tse tharo ka grater e nyenyane.
  4. Apple e qhibiliha ebe e kenngoa ka likotoana.
  5. Kopanya metsoako, letsoai, tranelate e bolila le yogurt ka sekotlolo se tebileng.

Re ala salate ka sejana se teteaneng, re tšela cheese ka holimo ebe re etsa letlooa la ho apara.

Khetho ea 2

Lijo:

  • 1 kankere ea tuna;
  • 300 gr. Peking hop;
  • 100 gr. feta cheese;
  • 1 e ka lihloaare;
  • 1 pepere ea Bulgaria.
U ka fapanya sejana ka ho eketsa litamati ho sona.

Bakeng sa ho fepa lijo:

  • letsoai;
  • pepere e ntšo fatše;
  • oli ea mohloaare;
  • 10ml lero la lemone.

Mokhoa oa ho itokisa:

  1. Re roba tuna, makhasi a makhasi a nyenyane re a roba, re rema feta li-cubes, lifate tsa mohloaare - halofo.
  2. Pepere e arotsoe likarolong tse 4, ebe mobu o silafetseng.
  3. Kopanya metsoako le ho apara le ho sebeletsa tafoleng.

Le lihoete

Khetho ea 1

Re tla hloka:

  • 200 gr. tlhapi;
  • 300 gr. ho tsuba
  • 150 gr. lihoete;
  • 100 gr. eiee;
  • 50 gr. dill

Bakeng sa tšebeliso ea lijo:

  • letsoai;
  • pepere;
  • mayonnaise.

Ho pheha:

  1. Hlatsoa tlhapi, hopotsa hop e le tšesaane kamoo ho ka khonehang.
  2. Re hloekisa lihoete ebe re li senya ka mokhoa o mong le o mong - boholo ha bo tsotelle mona, etsa seo u se ratang.
  3. Anyezi e khaola ka mehele e halofo.
  4. Dill e khaola ka hohle kamoo ho ka khonehang.
  5. Kopanya lisebelisoa tsohle, li-refuel le ho sebeletsa tafoleng.

Khetho ea 2

Re tla hloka:

  • 1 e ka ea litlhapi;
  • 300 gr. k'hafu;
  • 150 gr. lihoete tse tala;
  • Likoekoe tse 5;
  • 150 gr. poone;
  • 200 gr. Cherry

Bakeng sa tšebeliso ea lijo:

  • letsoai;
  • pepere e ntšo fatše;
  • oli ea mohloaare.

Mokhoa oa ho itokisa:

  1. Sesepa sa litlhapi, ho phunya matsoho ka likotoana.
  2. Lihoete li itlotsa.
  3. Pheha mahe 'me, joaloka tomate, khaola likarolong.
  4. Kopanya lisebelisoa tsohle le ho apara ka setsing se tebileng.

Re u fa hore u itokisetse salate ho tloha ho Beijing k'habeche, tuna le lihoete ho latela video ea recipe:

Le litapole

Khetho ea 1

Lijo:

  • 1 nkho ea litlhapi;
  • 400 gr. ho tsuba
  • 300 gr. litapole;
  • likomkomere tse le 'ngoe;
  • 150 gr. Pepere sa Bulgaria;
  • 300 gr. tamati;
  • onion ea halofo;
  • 150 gr. mehloaare.

Bakeng sa ho fepa lijo:

  • letsoai;
  • pepere;
  • 50 ml. oli ea mohloaare;
  • 50 ml. veine ea veine.

Ho pheha salate:

  1. Ho tsoa ho tuna e tšolotsoeng metsi le ho khumamela ho pate.
  2. Peking makhasi a shred e le tšesaane kamoo ho ka khonehang.
  3. Pheha litapole ka junifomo 'me ka mor'a hore e phophole, e se ke ea e tšela le ho e kenya likotoana.
  4. Likomkomere le litamati li boetse li khaola libakeng tse nyenyane.
  5. Pepere e arotsoe ka likarolo tse 4 'me e khaole likotoana tse nyane.
  6. Aniee e hloekile 'me e khaoletsoe ka mehele e halofo.
  7. Mehloaare e halofo.
  8. Kopanya lisebelisoa tsohle, nako le linoko le veine ea veine.

Haeba u se na veine ea veine letsohong, eketsa oli ea mohloaare hape.

Khetho ea 2

Lijo:

  • 1 e ka ea litlhapi;
  • 300 gr. ho senya makhasi;
  • 150 gr. mehloaare;
  • 200 gr. litapole;
  • Lipilisi tse 1 - 2 tsa dill;
  • 1 sehlopha sa liiee tse tala;
  • letsoai, pepere le oli ea mohloaare ka kutloisiso ea hau.

Ho pheha salate:

  1. Ho tswa ho tuna ho kopanya marinade le mne fereko ea tlhapi.
  2. Hlatsoa k'habeche le mekhabiso ea khase ea khase.
  3. Mehloaare hammoho le eiee e khaola li-circles.
  4. Pheha litapole ka junifomo, pholileng, ebola 'me u khaole ka likotoana.
  5. Dill feela e khahlehile.
  6. Re romela metsoako eohle sekotlolo se tebileng, eketsa linoko le ho apara, kopanya.
Haeba u rera ho boloka salate ena ka sehatsetsing ka lihora tse fetang 12, joale u lokela ho sebelisa likarolo tse ka holimo tsa makhasi a makhasi, kaha karolo e ka tlase (e tšoeu) e na le metsi a mangata, ao litapole ka salate e tla e nolofatsa ebe e fetoha puree.

Pele o sebeletsa, o ka khabisa salate ka meroho. Bon appetit!

Lijo tse monate le tse monate

Li-direse tse potlakileng ka ho fetisisa le tse monate haholo bakeng sa salate tse entsoeng ka k'habeche ea Sechaena le tuna ea makoetene e fumanoa ka ho eketsoa ha lintho tse fokolang feela. Tuna e tsamaea hantle le mehloaare le mehloaare, hammoho le likhoho le li-quail. Ha u itlhahloba ka lisebelisoa tsena, u ka fumana motsoako oa tlhōlo-tlhōlo.

Joang ho sebeletsa?

Li-salate tse nang le linotši tse entsoeng ka makotikoting li rata haholo "liaparo" tse sebelisoang, hobane tuna ka boeona e le e teteaneng, lialadi tse joalo li tla tšoara hantle. Empa dikgetho tsa khale ha lia hlakoloa. E itšetlehile ka monahano oa hau.

Haeba u kenya sebaka sa botoro mefuteng e ka holimo e nang le mafura a mafura, ka nako eo ntle le melemo, li-salad tsa tuna le k'habeche ea Chaena li ke ke tsa u tlisetsa lik'hilojule tse eketsehileng. Khetho le meonnaise ke, moketeng oa mokete. Bakeng sa ba latelang lijo, o ka etsa yogurt e tlaase kapa u apara joaloka mayonnaise. E le ho etsa sena, o lokela ho kopanya yogurt le e nyane ea mosetareta le e 'ngoe ea yolk. Ho tloaela ho apara ho joalo ho tla ba monokotšoanyane, empa ho na le lik'hilojule tse fokolang.

Hape nka rata ho hlokomela bohlokoa ba ho ja iodine, e nang le bongata bo bongata ba tuna. O lokela ho khetha tuna, kene ka oli. Turu ena e na le 17 μg ea iodine ka 85g ea sehlahisoa, e leng karolo ea 11 lekholong ea lijo tsa letsatsi le letsatsi. Bonus ho ja tuna ka oli e ka ba palo e ngata ea protheine, vithamine D, hammoho le tšepe.

Lihloohong Tse Thahasellisang