Sopho e entsoeng ka linaoa ea Korean, e leng e theko e tlaase ebile e le bonolo ho e etsa, e na le tatso e khanyang le e khathollang. E entsoe ka metsoako e bonolo: limela tsa soya, moriana oa soya, konofolo, metsi le lihlahisoa.
Litholoana tsa soybean li kholo ho feta limela tsa linaoa tsa mung. Ba boetse ba na le 'mala o mosehla (ho fapana le o motala), mme ba na le botsoako bo feteletseng. Li sebelisoa lijana tse fapa-fapaneng, ho kopanyelletsa le sopho, li-stew, le mechine ea selemo, lijong tse sa tšoaneng tsa Asia le bochabela-bochabela.
Bophelo bo botle, bo tletseng vithamine C, le lik'hilojule tse fokolang, sopho e entsoeng ka linaoa tsa linaoa ke mohloli o motle oa liprotheine tsa meroho, hammoho le li-vitamine tsa folate le thiamine. Ha e le hantle, limela tsa soya li na le folate le thiamine e ngata ho feta limela tsa linaoa. Lebella ho fumana liminerale tsa hau tse hlokahalang ho sopho ena, hape: Litholoana tsa Soybean li na le tšepe, magnesium, phosphorus, potasiamo, zinki, koporo le manganese.
Sopho e entsoeng ka bean ea litholoana ea bean e boleloa e le thuso bakeng sa pheko ea li-hangovers, haholo-holo ha kimchi e nyenyane e eketsoa. Ha e le hantle, Makorea a mangata a tloaetse ho fihlella sopho ena ka mor'a bosiu bo tletseng joala toropong 'me a hlapanya ka bokhoni ba oona ba ho thibela liphello tse bakoang ke joala bo bongata haholo.
Eketsa ts'oaetso ea pepere e khubelu (kochukaru) ho sopho ena ho eketsa matla a eona a vithamine C, 'me e ntle haholo bakeng sa serame. Qetellong, ke kgetho e babatsehang ea lijo tsa Korean tse meroho, kaha ha li sebelise li-broth tse thehiloeng ho nama.
Hlokomela hore o ka laola litekanyo tsa linoko tsa sopho ea hau ka ho eketsa li-flakes tse khubelu kapa tse ngata. Haeba u rata sopho ea hao haholo-holo e monate, u ka eketsa phofo e khubelu ea pepere ho feta eo ke e khothalelitseng ka tlase-sebelisa feela kahlolo ea hau e ntle, u tsebe ho mamella ha hao mocheso.
Seo U tla se Hloka
- Likopi tse 3 tsa hlaha, li hlatsuoa mme ha li lakatsoa, metso e qhibilihisoa
- Likopi tse 6 metsi kapa moro
- 2
- cloves garlic, minced
- 2 tbsp soy sauce
- 1 tbsp oli ea sesame
- 1 tsp letsoai
- 1 scallion kapa sehlopha sa chives (khetho e khethollang)
- 1 tbsp Korean red pepper powder (kochukaru) (optional)
Kamoo U ka e Etsang
- Ka pitsa e mahareng, romela konofolo ka moriana oa soy le seseame ka holim'a mocheso o mofuthu ka metsotso e 2-3.
- Kenya metsi le limela tsa linaoa 'me u tlise pheha ka mocheso o phahameng.
- Fokotsa mocheso o fokolang mme o omelle ka metsotso e 25-30, kapa ho fihlela o nkha monko o monate oa ho pheha ha linaoa.
- Haeba u etsa tlhahiso ea linokoane, eketsa pepere e khubelu ka metsotso e 5 pele u tima mocheso.
- Haeba u sebelisa li-scallions kapa li- chives ho khabisa, joale u kenye pitsa qetellong ebe u potlakela ho tima mocheso.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 155 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 2,210 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 2 g |
| Liprotheine | 11 g |