Ho tloha litsong tsa Bochabela bo Hare le Afrika Leboea, sejo sena sa mahe se sa tloaelehang ke tsela e ntle ea ho qala letsatsi kapa ho thabela brunch.
Mahe a hloekisitsoeng a sesa ka sopho ea tamati e nang le linoko tse chesang tse kang kumine, konofolo le harissa, ke eng e etsang hore molomo oa hao o be metsi?
Haeba u khetha mahe a metsi, u ka fokotsa nako ea ho pheha ka metsotso e le 'ngoe kapa e' meli, kaha poaching mahe a eketsa nako ka motsotso o le mong.
Kenya metsoako ea khetho ea hau ho risepe ena e monate. Parsley e ncha, feta cheese kapa cilantro e sebetsa hantle.
Recipe ena ea shakshuka ke:
- E sa tloaelehang
- E tšelisang.
- E monate
- E monate
Metsoako ea mantlha ke:
- Mahe.
- Harissa seasoning.
- Oli ea avocado.
Lisebelisoa tsa boikhethelo:
- Pelepele.
- Pepere e ntšo.
- Li-flakes tsa pepere e khubelu.
Melemo e 3 ea Bophelo bo Botle ea Recipe ena ea Shakshuka
# 1: tšehetsa ntoa khahlanong le mofetše
E 'ngoe ea lintho tse molemohali tseo u ka li etsang ho thibela maloetse ke ho hloekisa lijo tsa hau. Hore na o leka ho thibela lefu la metabolism, lefu la pelo, kapa mofetše, hangata metso ea bophelo bo botle e ka fumanoa poleiting ea hau.
Ho ja mefuta e fapaneng ea meroho e mecha ke mokhoa o motle oa ho netefatsa hore 'mele oa hau o fumana limatlafatsi tseo o li hlokang. 'Me meroho eohle le litlama tse kenyellelitsoeng ho risepe ena li etsa hore e be lehakoe la bophelo bo botle ba' mele.
Kale, haholo-holo, e na le metsoako e loantšang kankere. Meroho ea Cruciferous, ka kakaretso, e ithutoe bakeng sa bokhoni ba eona ba ho thibela mofetše, ho kenyelletsa le mofetše oa matšoafo le oa colorectal ( 1 ).
Kale ke mohloli o ruileng oa sulforaphane, motsoako o 'nileng oa ithutoa haholo bakeng sa ts'ebetso ea ona ea anticancer. E bonahala e fetola lefu la lisele tsa mofetše, e thibela ho ata ha lisele tsa mofetše, hape e sireletsa 'mele oa hau ho li-carcinogens. Ntle le moo, e na le ts'ebetso ea antioxidant, e thusang 'mele oa hau ho loantša khatello ea oxidative ( 2 ).
# 2: E tšehetsa bophelo bo botle ba kelello
Ntle le ho ba mohloli o babatsehang oa protheine, mahe a boetse a na le choline, limatlafatsi tsa bohlokoa bakeng sa bophelo bo botle ba boko. Ka ho khetheha, ke yolk ea lehe e nang le choline.
Choline e bapala karolo ea sebopeho sa lisele tsa lisele le ho kopanngoa ha li-neurotransmitters. E bohlokoa hape bakeng sa ho holisa boko ho masea le bana ba banyenyane ( 3 ).
Ke moaho oa neurotransmitter acetylcholine, e amehang mohopolong, maikutlong le mesebetsing e meng ea bohlokoa ea tsamaiso ea methapo. 4 ).
Lipatlisiso tsa morao-rao li bile li sheba choline e le limatlafatsi ho thusa ho loana kapa ho thibela Lefu la Alzheimer's ( 5 ).
#3: ntlafatsa bophelo bo botle ba pelo
Thuto ea ho saena ke khopolo ea boholo-holo e bolelang hore lijo le litlama li tšoana le karolo ea 'mele eo li e phekolang. Ka mohlala, li-walnuts li shebahala joaloka boko, ka hona li tlameha ho ba le litšobotsi tse folisang bokong.
Litamati ke lijo tse ling tseo hangata ho buuoang ka tsona ha ho buisanoa ka thuto ea ho saena ka lebaka la ponahalo ea tsona e kang pelo. Eseng feela ka lebaka la 'mala oa eona o mofubelu, empa haeba u khaola tamati ka halofo, u tla bona likamore tse' nè tse fapaneng, tse tšoanang haholo le likamore tsa pelo ea hau.
Ho lokile, empa se etsang hore khopolo ena e thahasellise haholo ke taba ea hore tamati ke khetho e ntle ea lijo bakeng sa bophelo bo botle ba pelo.
Litamati li na le phytonutrient e bitsoang lycopene. Lycopene e sebetsa joalo ka antioxidant mme e ka sireletsa khahlanong le a lefu la pelo. Lipatlisiso li bontša hore ho na le kamano e fapaneng pakeng tsa litekanyetso tsa lycopene maling le kotsi ea lefu la pelo, 'me maemo a tlaase a eketsa kotsi ( 6 ).
Ho feta moo, lipatlisiso li bontša hore ho ja tamati ho amahanngoa le kotsi e fokolang ea ho thehoa ha plaque ho batho. 'Me lithutong tsa liphoofolo, ho kenngoa ha lycopene ho entse hore ho be le maemo a tlaase a LDL cholesterol. 7 ).
Ho bonolo metsotso e 30 keto shakshuka
Shakshuka ena e ka etsoa ka skillet e tloaelehileng kapa skillet ea tšepe e entsoeng ka tšepe.
Haeba u batla ho eketsa tatso e monate, u ka fafatsa cilantro e ncha kapa feta holimo ha u se u loketse ho sebeletsa.
- Nako ea ho itokisa: Metsotsoana ea 5.
- Nako ea ho pheha: Metsotsoana ea 20.
- Kakaretso ea nako: Metsotsoana ea 25.
- Tshebetso: 4.
Lijo
- 1 teaspoon ea oli ea avocado.
- 2 pepere e khubelu ea tšepe, e khaotsoeng
- ½ eiee e mosehla e bohareng, e khaotsoeng.
- Likopi tse 3 tsa khale, tse khaotsoeng
- Likhaba tse 2 tsa harissa seasoning.
- Li-teaspoon tse 2 tsa phofo ea konofolo.
- Di-teaspoon tse 2 tsa kumine.
- ½ teaspoon ea letsoai la leoatle.
- 2 tablespoons ea peista ea tamati.
- 2 tablespoons ea metsi.
- Mahe a 4 a maholo ho tsoa likhoho tsa mefuta e sa lefelloeng.
Litaelo
- Ka skillet e kholo ka mocheso o mofuthu, eketsa oli ea avocado.
- Hang ha ho chesa, eketsa bell pepper, onion 'me u phehe metsotso e 5 kapa ho fihlela monko o monate.
- Eketsa khale le linoko, ho lateloa ke peista ea tamati le metsi, e tsosang ho fihlela e kopantsoe. Pheha metsotso e meng e 5, ebe u fokotsa ho pheha.
- Khaba ka li-slits tse 'nè' me u kenye lehe le leng le le leng ho sauce, u fafatse letsoai le eketsehileng 'me u phehe u koahetsoe ka metsotso e 5, kapa ho fihlela mahe a phehiloe ka hohle kamoo u batlang kateng.
- Arola li-servings tse XNUMX, holimo le Keto Hot Sauce, 'me u sebeletse.
Nutrition
- Likhalori: 140.8.
- Mafura: 8.5.
- Lik'habohaedreite: 6.25 Lik'habohaedreite nete: 3.76 g.
- Fibre: 2.5.
- Liprotheine: 57,5 g.
Palabras clave: bonolo shakshuka.