Phepo ea mariha: na nako ea selemo e lokela ho nkoa?

Na u kile ua ba le phihlelo ea hore mariha kapa nakong ea serame u huleloa nthong e chesang, e metsi kapa e mafura? Batho ba bangata ba hlokomela liphetoho tse fokolang tsa ’mele le ho fetola mekhoa ea ho ja ha mariha a ntse a atamela. 'Me sena ha se kotsi.

’Mele ea rōna e hlophisitsoe ka tsela e hlollang, ’me e le hore e ka tšehetsa tšebetso eohle ea bohlokoa, e ikamahanya ka bohlale le liphetoho tsa tlhaho. Empa e le ho mo thusa ho tsosolosa habonolo, ho hlokahala ho latela melao e itseng ea phepo e nepahetseng nakong ea mariha. Ho li latela, u tla khona ho lula u le mafolofolo, u le mahlahahlaha ebile u phetse hantle mariha.

Melao-motheo ea lijo tsa mariha

1. Eketsa palo ea mafura a phetseng hantle lijong, eketsa lijo-thollo tse futhumetseng, lijana tsa nama le sopho e ruileng. Lijo li lokela ho futhumala le ho khora.
2. Kenya linoko tse ling. Ba na le phello e matla ea ho futhumala le ho thibela ho ruruha, e leng ea bohlokoa haholo nakong ea ho ata ha mafu a tšoaetsanoang le a kokoana-hloko.
3. Sebeletsa meroho e futhumetseng e phehiloeng. Ho pheha, ho halika le ho belisa ho loketse mariha.
4. Tlohela ho itima lijo le lero le batang le li-smoothies ho fihlela nakong ea selemo.
5. Sebelisa oli e sa hloekisoang letsatsi le leng le le leng.
6. Sebelisa lino tse ling tse phetseng hantle tsa 'mele tsa ho itšireletsa mafung tse nang le ginger, sea buckthorn, cranberries, rosa theka, currants le lemon.
7. Kenya lijo tse lomositsoeng tse kang sauerkraut, garlic, tamati, radishes le meroho e meng lijong tsa hau.
8. Khetha meroho ea mariha ea selemo e kang mokopu, lihoete, li-beet, radishes, turnips, limela, limela tsa Brussels, liliki le eiee.
9. Ja lijo tse ngata ho feta lehlabula, ja lijo tse nang le lik'halori tse ngata. Kahoo, o ka boloka matla a matla a 'mele.
10. Fokotsa kapa tlosa lihlahisoa tsa lebese ka ho feletseng.

Lijo tseo u lokelang ho li kenyelletsa lijong tsa hau tsa mariha

• ginger ka
• ho futhumatsa linoko: turmeric, cloves, cardamom, pepere e ntšo, fennel
• botoro le ghee
• oli ea limela: sesame, linseed, mosetareta
• lijo-thollo: buckwheat, spelled, poone, raese e sootho kapa e ntšo, quinoa
• legumes: mung (linaoa tsa Asia), lentile, lierekisi
• meroho ea nako
• moro oa nama ea meroho le masapo
• sauerkraut
• nama e phehiloeng e futhumetseng le tlhapi

Mohlala oa menu ea mariha

Lijo tsa hau tsa mariha li ka shebahala tjena:

Lijo tsa hoseng: lijo-thollo tse nang le oli, linate le lipeo, kapa lijana tsa mahe tse nang le lijo-thollo le mafura a phetseng hantle: avocado, caviar, sebete sa cod, tlhapi e letsoai. Hape ho molemo ho kenyelletsa seno se futhumatsang se thehiloeng ho ginger le linoko lijong tsa hoseng.

Lijo tsa motšehare: nama kapa tlhapi ka mokhoa o mofuthu o nang le meroho le litlama tse entsoeng ka mocheso. U ka boela ua eketsa lijo-thollo ka botoro e le sejana se lehlakoreng kapa sauerkraut.

Lijo tsa mantsiboea: sopho e chesang, borscht, sopho ea tlhapi, moro kapa sechu sa meroho se nang le legume kapa nama. Ka mor'a lijo tsa mantsiboea, u ka noa tee e thobang ea litlama.

'Mele ea rona e ameha haholo ka liphetoho tsa phepo e nepahetseng, ka hona, ho latela melao-motheo ea lijo tsa mariha, u tla fumana bophelo bo botle le maikutlo a monate.