Ho khothalletsoa hore u sebelise blender kapa qoeliso ea qoeliso ka pitseng (haeba u se na eona, 'me u rata sopho e hloekileng le li-sauces, ke letlotlo le leholo) e le hore u etse sopho ena e monate le e bonolo ea meroho.
Ha ho hlokahale hore ho be le sebopeho sa ho etsa hore sena se etsahale, mme o ka etsa sena ka meroho eo u nang le eona - feela ue qhale ebe u bososela ho fihlela o le bonolo, ebe o hloekisa.
Seo U tla se Hloka
- Likopi tse 6 tse fapaneng tse khethiloeng, tse kang litapole, litapole tse tloaelehileng (Idaho, morero o mong le o mong, Yukon, e khubelu, e tšoeu, joalo-joalo) squash, succhini, eiee
- Likotlolo tse 8 tlase-sodium kana meroho moro
- Letsoai le pepere ho latsoa
- Senoelo sa lik'hilograma tse boima (khetho)
Kamoo U ka e Etsang
- Ka pitsa e kholo, kopanya meroho le moro. Tlisetsa sebopeho ka mocheso o phahameng, fokotsa mocheso, 'me u koahele ka letsoho, ho fihlela meroho eohle e le bonolo haholo.
- U sebelisa ho qoelisoa ho qoelisoa, pured sopho ho fihlela e boreleli, e salang ka letsoai le pepere.
- Hlohlelletsa tranelate haeba u lakatsa, 'me u sebeletse chesang ka lijana.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 272 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 22 mg |
| Sodium | 1,090 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 6 g |
| Liprotheine | 8 g |