Tai le li-avocado salad tse nang le litlolo le litlolo tsa konofolo

Recipe ea nama ea nama ea kolobe e tlase kajeno e oela ka kotloloho tlasa karolo ea "Lijo tse sa Botsoeng habonolo tsa K'hilojule".

E nepahetse joalo ka 'nete, e le sejana sa nama se halikiloeng kapa se seng sa limela. Avocado le salate ea tuna e nang le konofolo le linoko li loketse ketsahalo e 'ngoe le e' ngoe ebile li monate haholo.

Lithako

Lisebelisoa tsa Salad

• Avocado e 1;
• Lemon e 1
• 1 clove ea konofolo;
• 1 onion e khubelu;
• 1 shallot;
• Canon e le 'ngoe ea tuna e ka makotikoting (ka lero la eona);
• Khaba e le 'ngoe ea Dijon mustard;
• 1/2 khaba ea letsoai kapa ho latsoa;
• 1 / khaba ea pepere e ntšo kapa ho latsoa;
• Khaba e le 'ngoe ea oli ea mohloaare.

Lisebelisoa tsa li-servings tse 2. Ho pheha ho nka metsotso e 15.

Boleng ba matla

Litaba tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.

Ho pheha

1.

Ho lokisa salate ea avocado, ha ho hlokahale hore u leke ka thata. Seo u se hlokang feela ke thipa e kholo le e bohale e haufi, sekotlolo se mahareng le lisebelisoa tse boletsoeng ka holimo.

2.

Khaola avocado ka halofo ka thipa e kholo. O ka tlosa lesapo habonolo ka ho kenya thipa ho eona ebe oe fetola ka leqele kapa ka ho le letona. Joale o hloka ho fumana moriana o monate le o phetseng hantle. U ka sebelisa khaba.

3.

Li-peel shallots, li-clove tsa konofolo le lieie e khubelu. Ebe u khaola metsoako eohle e meraro ka li-cubes tse nyane. Kenya lieie, mosetareta le konofolo ho avocado. Kopanya metsoako eohle ka fereko hantle.

Tšela konokono ea tuna, hlatsoa litlhapi ka fereko ebe u kopanya metsoako e meng kaofela.

4.

Joale khaola linoko, u tšolle lero le ho eketsa boima. Se ke oa lebala khaba ea oli ea mohloaare le mosetareta. Nako le letsoai le pepere ebe o kopanya hape.

5.

Salate ea hau e phetseng hantle, e ncha hape e monate e loketse!

Ho thabela takatso ea lijo!

Mabaka a 5 a hobaneng o hloka ho kenyeletsa li-avocado lijong tsa hau

1. Li-avocados li na le mafura a mangata hape li molemo bakeng sa ho theola boima ba 'mele. Li-acid tse sa koaeloang li sebelisoa ke 'mele e le mohloli oa matla oa nako e telele le takatso ea lijo.
2. Avocado e na le "glutathione" ea antioxidant, 'me, joalo ka ha u tseba, li-antioxidants li sireletsa lisele tsa' mele ea rona kapa 'mele oa hau ho li-radicals tsa mahala. Li-radicals tse ngata haholo tse potlakisang ho tsofala le ho kenya letsoho kholong ea mafu a fapa-fapaneng, a joalo ka mofetše.
3. Ho na le potasiamo e ngata pulpond e phetseng hantle, le ho feta ho banana. Potasiamo e thusa ho theola khatello e phahameng ea mali le ho fokotsa kotsi ea ho otloa ke stroke.
4. Ka lebaka la acid ea omega-3 e mafura le vithamine E, li-avocados li na le thepa e khahlanong le ho ruruha. Har'a lintho tse ling, e ka thibela lefu la neurodegenerative la Alzheimer's. Tsoelo-pele ea maloetse e kanna ea lieha ka tšebeliso ea kamehla ea sehlahisoa sena se phetseng hantle.
5. Litholoana tse phetseng hantle li na le phello e ntle ho cholesterol ea mali. Hape, e monate haholo!

Mohloli: //lowcarbkompendium.com/avocado-thunfisch-salat-9797/