Sejo se chesang ke e 'ngoe ea litsela tse bonolo le tse monate haholo ho pheha poone. E hloka feela lintho tse peli: poone le metsi. Mokhoa oa ho tsuba o boetse o thusa hore poone e boloke limatlafatsi tsohle tsa eona. Khethang poone e nyenyane, e ncha le e monate le monate oa eona monate le bonolo.
Poone e tsamaea hantle ka hoo e batlang e le ntho leha e le efe. Se sebeletse ka leha e le efe ea hau ea hau eo ue ratang haholo.
Seo U tla se Hloka
- Litsebe tse 3 tse nkiloeng tse ncha
- Ho ikhethela: botoro
- Ho ikhethela: letsoai
Kamoo U ka e Etsang
- Husk poone 'me u tlose silika. Ebe u khaola litsebe tsa poone ka halves.
- Kenya metsi a 2 cm ho pitsa e kholo ebe u kenyelletsa mochine oa sekepe. Etsa bonnete ba hore metsi ha a ame ka tlaase ho sekepe. Haeba ho joalo, tšela metsi.
- Koahela pitsa ebe ue beha holim'a mocheso o moholo o tlisa metsi ho pheha. Ha metsi a qala ho pheha, beha lijo-thollo ka har'a baskete ka hare ho pitsa. Pitsa ea ho koahela 'me u tlohele steam ea poone ka metsotso e 4 kapa ho fihlela e e-ba mosehla o tebileng.
- Tlosa mocheso 'me u tlose poone ka pitsa ka li-tong le e sebetse joaloka kapa ka botoro le letsoai.
E hlophisitsoeng ke Hector Rodriguez
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 450 |
| Total Fat | 24 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 171 mg |
| Sodium | 213 mg |
| Li-carbohydrate | 0 g |
| Fiber Fiber | 0 g |
| Liprotheine | 55 g |