John Myers
Selelekela: Lijo tsa Mexico
Lijo tsa Mexico ke e 'ngoe ea lijo tse tsebahalang haholo le tse tsebahalang lefatšeng. Ke lijo tse monate le tse fapaneng tse ketekoang ka lebaka la tšebeliso ea tsona ea metsoako e ncha, linoko tse sebete le litatso tse ikhethang. Lijo tsa Mexico li tsebahala ka ho hatisa lijo tse felletseng, ho kenyelletsa litholoana tse fapaneng, meroho, linaoa le lijo-thollo. Lijo tsena li tsejoa ka ho ba le limatlafatsi tse ngata 'me li molemo bakeng sa bophelo bo botle ka kakaretso.
Melemo ea Phepo ea Linaoa le Linaoa
Linaoa le linaoa ke lijo tsa mantlha tsa lijo tsa Mexico 'me ke karolo ea bohlokoa ea lijo. Lijo tsena ke mohloli o babatsehang oa liprotheine tse thehiloeng limela, fiber le lik'habohaedreite tse rarahaneng. Li boetse li na le livithamini le liminerale tsa bohlokoa tse kang tšepe, magnesium le potasiamo. Linaoa tse ntšo, linaoa tsa pinto, lierekisi le lentile kaofela li sebelisoa lijong tsa Mexico tse kang sopho ea linaoa, li-stew le tacos.
Sehlahisoa se Secha Lijong tsa Mexican
Lihlahisoa tse ncha ke karolo ea bohlokoa ea lijo tsa Mexico, 'me lijo tsena li tsebahala ka ho hatisa taba ea ho sebelisa metsoako ea nako ea selemo le ea lehae. Litholoana le meroho e kang tamati, li-avocado, eiee le pelepele li sebelisoa hangata lijong tsa Mexico. Lijo tsena li na le limatlafatsi tse ngata joalo ka livithamini A le C, fiber le li-antioxidants. Tšebeliso ea lihlahisoa tse ncha lijong tsa Mexico ha e ntlafatse tatso ea lijo feela empa hape e fana ka melemo e mengata ea bophelo bo botle.
Matla a Avocado Lijong tsa Mexico
Avocado ke sejo se tloaelehileng lijong tsa Mexico 'me e sebelisoa lijana tse fapaneng tse kang guacamole, salate le tacos. Litholoana tsena li na le mafura a phetseng hantle, fiber, le limatlafatsi tse hlokahalang tse kang potasiamo le vithamine K. Avocado e bontšitsoe hore e na le melemo e mengata ea bophelo bo botle, ho akarelletsa ho fokotsa ho ruruha, ho ntlafatsa bophelo bo botle ba pelo, le ho thusa ho laola boima ba 'mele. Tšebeliso ea avocado lijong tsa Mexico e eketsa tatso e ikhethang 'me e fana ka melemo e mengata ea phepo e nepahetseng.
Boleng ba Phepo ea Poone Tortillas
Li-tortilla tsa poone ke motsoako o tloaelehileng oa lijo tsa Mexico 'me ke mokhoa o phetseng hantle ho feta li-tortilla tsa phofo. Li-tortilla tsena li entsoe ka poone ea lijo-thollo 'me ke mohloli o motle oa fiber, protheine, le limatlafatsi tsa bohlokoa tse kang magnesium le potasiamo. Hape ha li na gluten, e leng se etsang hore li tšoanele batho ba nang le ho se mamelle gluten kapa lefu la celiac.
Melemo ea Bophelo ea Linoko Lijong tsa Mexican
Lijo tsa Mexico li tsebahala ka tatso ea eona e sebete le e ikhethang, e tlisoang ke tšebeliso ea linoko le litlama tse fapaneng. Linoko tse kang kumine, phofo ea chili le oregano ha li ntlafatse tatso ea lijo feela empa hape li fana ka melemo e mengata ea bophelo bo botle. Linoko tsena li na le li-antioxidants tse ngata, tse ka thusang ho fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ka kakaretso.
Nama e Pakiloeng ka Protheine le Lijo tsa Leoatleng Lijong tsa Mexico
Nama le lijo tsa leoatleng hangata li sebelisoa lijong tsa Mexico 'me ke mohloli o moholo oa protheine. Nama ea khomo, ea khoho, ea kolobe le ea tlhapi kaofela li sebelisoa haholo lijong tsa Mexico tse kang tacos, burritos le sechu. Lijo tsena ke mohloli o motle oa protheine, tšepe, le limatlafatsi tsa bohlokoa joalo ka vithamine B12 le omega-3 fatty acids.
Karolo ea Lebese ho Lijo tsa Mexican
Lihlahisoa tsa lebese tse kang chisi le yogurt li atisa ho sebelisoa lijong tsa Mexico 'me ke mohloli o babatsehang oa calcium, protheine le limatlafatsi tsa bohlokoa. Lijo tsena li sebelisoa lijana tse kang quesadillas, enchiladas le salate. Tšebeliso ea lihlahisoa tsa lebese lijong tsa Mexico e fana ka melemo e mengata ea bophelo bo botle, ho kenyelletsa le ho ntlafatsa bophelo bo botle ba masapo le ho thusa ho laola boima ba 'mele.
Melemo ea Salsa le Guacamole Lijong tsa Mexico
Salsa le guacamole ke li-condiments tse tloaelehileng lijong tsa Mexico 'me li entsoe ka metsoako e ncha e kang tamati, eiee, avocado le cilantro. Li-condiments tsena li na le lik'hilojule tse fokolang 'me ke mohloli o motle oa fiber, antioxidants, le limatlafatsi tsa bohlokoa. Tšebeliso ea salsa le guacamole lijong tsa Mexico e eketsa tatso ea lijo 'me e fana ka melemo e mengata ea phepo e nepahetseng.
Qetello: Lijo tse Hahang le tse Monate
Lijo tsa Mexico ke lijo tse nang le phepo e ntle le tse monate tse nang le lisebelisoa tse ngata tse ncha, linoko tse monate le tatso e ikhethang. Lijo tsena li hatisa tšebeliso ea lijo tse feletseng, ho akarelletsa litholoana, meroho, linaoa le lijo-thollo. Ke lijo tse molemo bakeng sa bophelo bo botle ka kakaretso 'me li fana ka melemo e mengata ea bophelo bo botle. Ka ho kenyelletsa lijo tsena lijong tsa hau, u ka latsoa litatso tse monate 'me ua fumana melemo ea phepo ea lijo tsa Mexico.
