Raese ea kokonate ke raese e monate e monate e nang le litlolo tse peli tse ntle haholo le lijo tsa leoatle. Mokhoa ona oa ho lokisa raese ea kokonate o tsoa Colombia , 'me o kenyelletsa ho pheha lebese la kokonate ho fihlela o arohana' me masapo a kokonate a qala ho phalla le ho soeufala. Tatso e entsoeng ka kokonate e nang le litlolo tse ngata e hlabositsoeng e ntan'o phehoa ka raese, hammoho le likhahla tse monate tsa kokonate tse sootho. Morara o omisitsoeng o eketsa monate, empa ka sebele ena ke raese e monate. E monate e sebelisitsoe le khōhō ea kokonate e monate .
Seo U tla se Hloka
- 1 13.5-o noa lebese la kokonate feela
- Likopi tse 2 tsa raese
- 1/4 senoelong sa morara o omisitsoeng
- Likopi tse 3 metsi
- 1 teaspoon letsoai
- 1-2 tablespoons tsoekere
Kamoo U ka e Etsang
- Beha lebese la kokonate ka sekoahelo se boima holim'a mocheso o mofuthu mme o tlise ho pheha.
- Koahela lebese la kokonate, le koahetsoe, ho fihlela mokelikeli o fetohile mouoane 'me masapo a kokonate a qala ho arohana le oli. Tsoela pele ho pheha, ho hlohlelletsa kamehla, ho fihlela kokonate e mongobo e fetohile mmala o mosoeu oa mmala.
- Hlahisa raese le morara o omisitsoeng ka pitseng ka lebese la kokonate. Eketsa metsi, letsoai le tsoekere, 'me u kopanye hantle.
- Tlisetsa metsi ho pheha, ebe o theola mocheso le ho omisa raese, o koahetsoeng, ka metsotso e ka bang 15-20. Tlosa mocheso 'me u tlohele raese e lule setofo bakeng sa metsotso e 5-10 metsotso e koahetsoeng.
- Fokotsa raese le ho sebeletsa.
E etsa marang-rang a 4-6.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 418 |
| Total Fat | 16 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 15 mg |
| Li-carbohydrate | 65 g |
| Fiber Fiber | 3 g |
| Liprotheine | 6 g |