Pheha linaoa tse nyane tsa meroho tse ebotsoeng kapa tse sa ebuoang (ka makotong) metsotso e 15 kamora ho belisoa.
Mokhoa oa ho pheha linaoa bakeng sa sejana se lehlakoreng
Products
Linaoa - ligrama tse 200 tse ebotsoeng kapa ligrama tse 500 tse sa bosoang
Konofolo - li-clove tse 2
Eiee e tala kapa celery e ncha - masiba a onion a 5 kapa makala a XNUMX a celery
meroho e mecha ea cilantro - 1 sehlopha
Oli ea meroho - likhaba tse 4
Phofo - khaba e le 1 (ha ho slide)
Letsoai le pepere ho latsoa
Metsi a belang a belang - linoelo tse 3
ho lokisetsa
1. Haeba linaoa tse sa tsoakoang li ile tsa rekoa, joale o hloka ho hlatsoa li-pods, u li bule ebe u tlosa linaoa.
2. Ebola konofolo ebe u khabela kapa u penya ka har'a konopo ea konofolo.
3. Hlatsoa liiee tse tala kapa celery ebe u li faola hantle.
4. Tšela linoelo tse 3 tsa metsi ka sekotlolo, eketsa linaoa, liiee tse tala tse khethiloeng ebe u pheha kamora ho belisa metsotso e 10 holim'a mocheso o tlase.
5. Letsoai le pepere linaoa, pheha bakeng sa metsotso e meng e 5.
6. Hlakola metsi a mangata hore ho sale metsi hanyane, boemong ba linaoa.
7. Kenya likhaba tse 2 tsa oli ea meroho, khaba e 1 ea phofo (e bataletse) ebe u li kopanya ka botlalo.
8. Tlohela mocheso o tlase metsotso e meng e 5, e hlohlelletsa khafetsa - ho tiisa boima.
9. Koala mocheso, eketsa konofolo le cilantro e khethiloeng. Ho kopanya tsohle.
Sebeletsa ka poleiti e tebileng e le sejana se lehlakoreng.
U ka eketsa tranelate e bolila kapa peista ea tamati ho linaoa tse phehiloeng ka tsela ena, nako le oregano kapa komine, sejana se tla ba le tatso e monate le monko o poteletseng.
Linnete tse monate
- Boleng ba khalori linaoa tse tala tse tala - 35 kcal / 100 grams.
- Melemo ea linaoa tse tala tse tala
Linaoa tse tala li na le protheine e ngata (ho fihla ho 37%), kahoo li nkela nama sebaka se setle bakeng sa 'mele. Ke sehlahisoa sa lijo se nang le thuso bakeng sa sebete, liphio, mala. Hape, linaoa tse tala li sebelisoa bakeng sa tšilo ea lijo, 'me litaba tse ngata tsa tšepe le potasiamo linaoa li thusa ho thibela mafu a pelo le ho theola k'holeseterole.
Li-vithamine tse nang le linaoa tse nyane: C (mali, boits'ireletso ba mmele), sehlopha B, maq (tsamaiso ea methapo), A (masapo, meno).
- Linaoa tse tala tse tala ka har'a makhapetla li bolokiloe sebakeng se nang le moya ho fihlela matsatsi a mabedi. Linaoa tse tala tse phehiloeng li tla lula ka sehatsetsing matsatsi a mararo.
- Linaoa tse nyane tse tala li ka belisoa kahare kapa ntle le makhapetla. Haeba linaoa li phehiloe ka likhapetla, li lokela ho hlatsuoa, li khaole lipheletsong ebe li lahleloa ka metsing a belang li feletse kapa li khaole likotoana tse kholo. Ka mor'a ho belisa, refrigerate 'me u tlose linaoa. Dinawa tse nyane tse tala le tsona di ka jewa di le tala mme tsa latsweha jwaloka dierekisi tse nyane.