Ho tšela pea-e phehiloeng ka potlako le feela-ke tsela e babatsehang ea ho sebelisa lifate tsa morara tse ntle tsa limela tsa pea. Sheba likhahla tsa lihlahisoa limmarakeng tsa lihoai le mabenkeleng a khethehileng kapa a bophelo bo botle. Libokeng tsa lihoai li atisa ho fumaneha ho lihoai tse khethehileng ka lihlahisoa tsa Asia, 'me u tla li bona ka lihlopha tse khōlō tsa lifate tsa morara tse phunyehileng hammoho le tse ling, tamer le meroho e itšoereng hantle. Libokeng tsa li-grocery li ka 'na tsa kenngoa ka har'a mekotla ea polasetiki e bonolo. Li sebelise hang ka mor'a hore li li reke (pele ho letsatsi kapa tse peli); lifate tsa lifate tsa morara li tiile empa makhasi a kopantsoe ho tsona ha a na ho qala ho emela pele nako e telele haholo.
Seo U tla se Hloka
- 1 lik'hilograma
- pea ea meroho
- 1 e tala eiee kapa
- green garlic (ho khetha)
- 1 Oli ea tapepoon (mofuta ofe oo u ratang ho o pheha)
- Letsoai ho latsoa
- Oli ea mohloaare oa moroetsana kapa
- oli ea oli ea mohloaare (khetho)
- Lero la lemone ho latsoa (ho ikhethela)
Kamoo U ka e Etsang
- Hlakola le ho lahla sepheo sefe se thata sa lifate tsa morara tse tala. Haeba lifate tsa lifate tsa morara li le telele haholo kapa li le boima, li ka li tšela likotoana tse nyane. Tsebang, leha ho le joalo, monate oa ho ja limela tsa pea e ka ba ho tsubella meroho holim'a fereko kapa ho phahamisa sefate sa morara se tsoang ka qubu le likhahlo le ho li senya ha u ntse u ja.
- Hlatsoa pea e pholileng metsing a pholileng-ebang ke tlas'a metsi kapa ka sekotlolo se seholo kapa libotlolo moo u ka senyang meroho ho pota-pota mobu leha e le ofe. Phahamisa meroho ka metsing (tlohela mobu le ho oela ka morao) mme o sisinye metsi a mangata. U se ke ua khathatseha ho pat kapa ho pota o omme, o batla metsi a mang a khomaretse lifate tsa morara.
- Haeba o batla ho eketsa tatso e eketsehileng, khaola le ho fokotsa eiee e tala kapa konofolo e tala.
- Chesa pane e khōlō haholo ea ho chesa kapa mohoa o phahameng ka mocheso o phahameng. Eketsa oli leha e le efe eo ue sebelisang.
- Hang ha pan kapa ok e chesa, eketsa eiee e tala kapa konofolo e tala, haeba u sebelisa e 'ngoe, ebe u pheha, e hlohlelletsa, ho fihlela e monko o monate, metsotso e ka bang 30.
- Kenya pea ea meroho, 'me metsi ao a ntse a khomarela ho tsona,' me u phehe, o hlohlelletsa khafetsa, ho fihlela pea ea meroho e be e kokobetsa, hoo e ka bang metsotso e meraro.
- Nako ea meroho ho latsoa ka letsoai. E-ba le sekhahla sa boleng bo phahameng ba mohloaare oa oli oa mohloaare (oli e entsoeng ka lemon e khahleha haholo ka likhama tsa meroho) ebe o eketsa squirt ea lero la lemone, haeba u rata.
Liphetoho:
- Fula ka moriana oa soy le oli e nang le sesame
- Sebelisa moriana o mocha oa grate ka oli e tala kapa konofolo e tala
- Eketsa ka 1/2 teaspoon khase e ncha e entsoeng ka lemon qetellong
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 93 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 80 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 6 g |
| Liprotheine | 6 g |