Litapole: melemo ea eona ea bophelo bo botle
E na le vithamine A e ngata, e molemo bakeng sa ho ba le letlalo le letle le ho loantša tšoaetso, litapole tse monate li fana ka potasiamo e kenyang letsoho mosebetsing o nepahetseng oa tsamaiso ea methapo le mesifa. E boetse e na le koporo, e hlokahalang bakeng sa tsamaiso e matla ea 'mele ea ho itšireletsa mafung.
Ka video: Mokhoa oa ho etsa hore bana ba rate (qetellong!) Meroho? Malebela a rona a lekoa ke batsoali.
Litapole: malebela a ho e lokisa hantle
Ho khetha hantle. Ho molemo ho khetha litapole tse tiileng le tse boima. Ha e na litšila ebile ha e sothehe haholo ho etsa hore ho be bonolo ho ebola. Hangata 'mala oa lamunu, ho boetse ho na le litapole tse pherese, tse monate le ho feta.
Bakeng sa ho lokisetsa. E le hore e se ke ea oxidize, ho molemo ho e ebola le ho e khaola pele u pheha. Kapa e kenye metsing a batang ha u ntse u emetse ho e pheha.
Lehlakore la paballo. Boloka ka ho khetheha sebakeng se omeletseng, se phodileng hole le khanya ho thibela ho mela. E lokela ho jeoa matsatsing a 7-10 ka mor'a ho reka.
Bakeng sa ho baka. Khetho ea hau: ka ontong ea 180 ° C metsotso e mashome a mane, metsing a belang kapa mouoane ka metsotso e ka bang leshome le metso e mehlano, kapa ka pane kapa ka fryer e tebileng. Ntho e 'ngoe le e' ngoe e lumelloa ha ho tluoa tabeng ea ho pheha!
Litapole: litloaelano tsa boselamose ho li pheha hantle
Sopho, velvety kapa mash. Litapole li le mong kapa li kopantsoe le meroho e meng, li ka nolofatsa tatso e matla ea meroho e itseng e kang cauliflower.
Ka likotoana. E phehiloe ebe e siloa, e kopantsoe le khoho e tala le e tsoakiloeng, chives kapa coriander. Joale, re etsa li-pallets tse nyenyane tseo re li sootho ka pane. E monate!
Ka ho felehetsa. Rissolée, e halikiloeng ka ontong…, litapole tse monate li tsamaea hantle le litlhapi le nama tse tsebahalang joalo ka cod kapa letata.
Lijana tse halikiloeng. E lumellana le li-tagine, li-couscous, li-stew tse tsosolositsoeng le lijana tsohle tse phehang nako e telele.
Phetolelo ea li-dessert. Likuku, li-fondants, li-flan kapa li-pancakes ..., litapole li ka sebelisoa ka mokhoa o tsotehang litlolong tse ngata tse monate, haholo-holo ka lebese la kokonate.
Na u ne u tseba ? Likhalori tse tlase haholo, litapole tse monate ke motsoalle oa ho thabela tatso ea hau ntle le ho tšoha sekala, ha e le hantle, ho rata mokhoa oa ho pheha o phetseng hantle (mouoane, joalo-joalo).