Ho koetlisa matsoele a likhoho ho monate ebile ho le bonolo, ho etsa hore e be sebaka se seng se lekaneng bakeng sa khōlo ea ho reka, eo ka linako tse ling e ka omeletseng 'me e phahame ka sodium. Sebelisa khoho e poached ka lijo tseo u li ratang tsa sopho, li salate, burritos, kapa salate e tlatsitsoeng.
Seo U tla se Hloka
- 2 likheo tsa likhoho tse se nang letlalo (tse ka bang 1 lik'hilograma)
- 1/2 - dikopi tse 2 mafura a sa lefelloeng, moro o tlaase oa sodium (kapa metsi)
- 2 tsp. litlama tse omisitsoeng tse omisitsoeng
- 1 leaf leaf
Kamoo U ka e Etsang
- Beha matsoele a likhoho ka tlas'a pitsa e nyenyane e boima. Li lokela ho lumellana ka mokhoa o le mong empa li lekana hantle. Koahela khoho ka moro kapa metsi. Kenya likhahla tsa herbs le bay .
- Tlisetsa pheha, ka potlako fokotsa mocheso ho ea tlase e le hore metsi a se ke a emisa. Karolo e 'ngoe le e' ngoe 'me u butle ka bonolo metsotso e 10. Tlosa mocheso ka ho feletseng, 'me u lumelle khōho hore e lule metsing a chesang metsotso e 15 ho isa ho e 20.
- Khaola kapa ho senya nama.
Ka ho Sebeletsa: Lik'hilojule 121, Lik'halori tse tsoang Fat 13, Total Fat 1.4g (e fihlile ka 0,4mg), Cholesterol 65mg, Sodium 96mg, lik'hahydrate 0,4g, Fiber 0g, Protein 26.6g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 279 |
| Total Fat | 15 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 95 mg |
| Sodium | 644 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 32 g |