Litlhapi li phetse hantle ebile li na le protheine e ngata. Ho latela mefuta ea tsona, ho ka ba le ligrama tse 20 tsa protheine ka ligrame tse 100. Ka hona, lijana tsa litlhapi li lula hantle, hape li ikarabella ho metabolism e tloaelehileng. Ntle le moo, tlhapi ke e 'ngoe ea lijo tse ntle tse nang le mafura a omega-3 acid.
Lijong tse nang le carb e tlase, o lokela ho kenyelletsa litlhapi kamehla kahare ho mefuta ea mafura. Hoa hlokahala ho ela hloko boleng ba sehlahisoa. Ho betere ho reka likhetho tse theko e phahameng ka boleng bo phahameng. Sena se tla ama tatso ea sejo sa ho qetela.
Ho kopantsoe le linoko tse fapaneng, sejana sena sa coconut e tla ba thabo ea 'nete ho ba latelang lijo tse nang le nama e tlase ea carb mme ba phele bophelo bo phetseng hantle.
Lithako
- Ligrama tse 200 tsa fillet ea salmon;
- Ligrama tse 40 tsa li-flakes tsa kokonate;
- Ligrama tse 50 tsa chisi ea tranelate;
- 100 ml ea lebese la kokonate e teteaneng;
- Thispone e le 1 ea phofo ea kokonate;
- Zucchini tse 2;
- Litamati tse 2;
- Lehe 1
- letsoai le pepere;
- parsley e itseng;
- oli ea kokonate bakeng sa ho halika.
Lisebelisoa tsa li-servings tse 2. Ho pheha ho nka metsotso e 30.
Ho pheha
1.
Hlatsoa fillet ea salmon tlasa metsi a batang, e hlakola ka thaole ea pampiri ebe u e khaola likotoana tse nyane haholo. Tšela lehe, coconut, phofo, chisi e bolila, letsoai le pepere e nyane ka sekotlolo ebe u kopanya hantle. Kenya likarolo tsa tlhapi hlama.
2.
Tšela oli ea kokonate ka pane e se nang lithupa 'me u e chese ka mocheso o bohareng. Haeba u se na oli ea kokonate, u ka sebelisa mohloaare. U sebelisa khaba ea tlhapi e halikiloeng, etsa li-cutlets le sauté ho fihlela li le putsoa ka 'mala oa khauta ka mahlakoreng ka bobeli.
3.
Hlatsoa zucchini ebe u khabeloa khabeloa. Fafatsa lebese la kokonate ka saucepan e nyane ka holim'a mocheso o mahareng ebe u belisa zucchini ho eona. Nako le letsoai le pepere.
4.
Bakeng sa ho sebeletsa, beha li-patties le zucchini ka poleiti. Khaola tamati, khabisa ka parsley ebe u sebeletsa. Thabela lijo tsa hau!
