Ho noa metsi ke tsela e bonolo ea ho pheha meroho, 'me e siea tatso e tiile. Likhooa tsena tse tala li ntse li le tala 'me li na le litlolo tse ngata tse ncha. Ke eng e molemo ka ho fetisisa ho phallela meroho, ua ipotsa? Ba hloka nako le tlhokomelo e nyenyane. Ha re sa bua ka hore limatlafatsi tse seng kae li fela metsing.
Seo U tla se Hloka
- 1 linaoa tse tala tse limilione (tse ncha)
- 1 ho ea ho 2 tablespoons botoro
- Letsoai le pepere e ntšo e ncha, ho latsoa
Kamoo U ka e Etsang
- Hlatsoa linaoa tse tala 'me u qete lehlaka le felile. Li tlohele ka ho feletseng kapa li khaole.
- Beha sekotlolo sa mouoane sepakapakeng ho ea ho sekoahelo se seholo se tletseng metsi a 2 cm.
- Beha linaoa tse tala ka basketeng ea steamer.
- Tlisa ho pheha ka mocheso o phahameng. Fokotsa mocheso ho ea bohareng, ho koahela, le ho chesa linaoa tse tala ka metsotso e 5 ho isa ho e 7, ho itšetlehile ka hore na u li rata hakae kapa che.
- Lahla metsi ka saupe. Eketsa botoro le linaoa tse halikiloeng tse tala le mocheso ho fihlela ho chesa ebile botoro bo qhibilihile.
- Fafatsa ka letsoai le pepere e ncha e mongobo, ho latsoa.
U ka 'na ua U rata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 184 |
| Total Fat | 5 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 11 mg |
| Sodium | 82 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 11 g |
| Liprotheine | 8 g |