Ke hobane'ng ha o lokela ho eketsa li-beet ho le mongobo o motle haholo joaloka tahini? E le ho etsa hore e be e phethahetseng le ho feta, ha e le hantle. Li-beet ke matlo a matla a phepo e nepahetseng, potassium, fiber, magnesium, vithamine C le tse ling tse ngata tse nang le limatlafatsi. Li boetse lia monate hobane li monate. Hona ke eng e sa lokelang ho rata ka meroho e metle ?
Lebaka leo batho ba bang ba fanang ka lona bakeng sa ho senya li-beet, ntle le ho latsoa feela bobebe, bo phehiloeng ka holimo, lijo tsa sekolo ho li lokisetsa, ke hore ba na le tatso e fokolang ea lefatše. Ha e le hantle, ke metso ea meroho e melang fatše ka tsela e tšoanang le litapole. Hangata ho chesa li-beet ho hlahisa monate oa bona oa tlhaho le molumo oa fatše fatše. Empa ntho e 'ngoe hape ke ho sebelisa li - beet khauta ho e-na le li - beet tse khubelu.
Mefuta e mengata ea khauta, e nang le 'mala o mosehla o mosehla / o mosehla oa lamunu le oa' mala o mosehla, e ka ba monate ho feta motsoala oa eona o mofubelu, empa habohlokoa ho feta, e se e le mellow ebile e na le boleng bo fokolang ba batho ba bang ba bonahalang eka ha ba tsotelle.
Tahini le beet li bapane hantle le hore ke e 'ngoe ea lisoso tse monate ka ho fetisisa ho tšollela li-beet tse halikiloeng. Tahini e na le tatso ea sesame ea nutty e tsamaeang hantle ka ho kopana ha monate. Kahoo ho kopanya li-beet tse halikiloeng ho phaella ka hore tatso e monate ea tlhaho e lekaneng ho leka-lekanya sesame le ho matlafatsa phepo e nepahetseng. Mona, ho e-na le ho phunya tahini holim'a li-beet, re e kopantse. E se e sebelise ka li-pita tse entsoeng ka maiketsetso kapa likotlolo tsa bohobe bo mofuthu ba pita bakeng sa ho kena. Ntho e ntle ka ho fetisisa, e sebelise ka mefuta e mengata ea meroho e sehiloeng bakeng sa sesebelisoa se monate sa bophelo bo botle kapa sa platter.
Seo U tla se Hloka
- Li-beet tse peli tsa khauta kapa e kholo e le 'ngoe (u ka sebelisa beet e khubelu haeba u khetha)
- 1/4 senoelo tahini (sesame pase)
- 1 clove garlic, peeled
- 1/4 senoelo metsi
- 2 tablespoons lero la lemone
- Letsoai, ho latsoa
- Pepere e motšo, ho latsoa
- Palesa e khubelu ea pepere (ho ikhethela)
Kamoo U ka e Etsang
- E-ba le mocheso o chesang oane ho likhato tse 400.
- Tšoaea li-beet ka thata-thata ka lihlahisoa tsa aluminium le sebaka ka sejana sa ho baka ho tšoasa marotholi leha e le afe. Ho chesa ka ontong ka metsotso e 50 ho isa ho e 60 kapa ho fihlela ntlha ea thipa e phunya beet. Tlosa ho tloha ka ontong 'me u lumelle hore u pholile hoo u ka sebetsang.
- U sebelisa thipa e omeletseng, ebola li-beet (peel e lokela ho hlaha habonolo) ebe e khaola ka har'a likoti.
- Kenya likotlolo tsa beet ho motsoako oa lijo le puree. Ebe u eketsa lejoe la sesame, garlic clove, metsi le lero la lemone. Haeba o ka rata motsoako o monyenyane, tsoela pele ho eketsa metsi ka khasepo ho fihlela o fihlile ho tsitsitseng ho batlang.
- Nako le letsoai le pepere ho latsoa mme pepere e khubelu e fola ha e sebelisa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 156 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 125 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |