Lihlahisoa tsa linaoa li na le protheine e ngata ea meroho le fiber . Haholo-holo li ratoa ke limela, joalokaha linaoa li sebetsa e le sebaka se setle haholo bakeng sa nama.
Lihlahisoa tsa linaoa - tse ntle le tse mpe
Ka lebaka la hore ho hlophisoa ha linaoa ho kenyeletsa fiber, mokhoa oa ho senya lijo o ntlafatsa. Ho phaella moo, lihlahisoa tsena li tšehetsa mala a maling le ho fokotsa kotsi ea ho ruruha. E le hore feela u fumane melemo ea ho ja limela, u lokela ho laola thepa ea tsona.
Karolo e mpe ea limela e ka bakoa ke hore liprotheine tsa meroho li thata ho cheka ka 'mele, kahoo li fetisetsoa lijong tse boima bakeng sa' mele. Ho phaella moo, linaoa li hlahisa khaello ea khase le ho thehoa ha majoe a liphio le senya.
Li-legumes tsa tahlehelo ea boima ba 'mele
Litsebi tsa phepo e re limela ha lia lokela ho ba lijo tse fetang 10%. Ho li sebelisa ho molemo ka ho fetisisa joaloka sejana se le seng ho ea nama, joalokaha li-proteine li tla ntlafala haholoanyane.
Ho na le liphiri tse ling tsa lijana tsa ho pheha ho tloha ho limela tse fokolang boima ba 'mele:
- Ho tlatsa ts'ebetso ea ho khetholla, ho kgothaletswa hore o soakle linaoa pele o pheha lihora tse 'maloa.
- U se ke ua eketsa metsi a batang nakong ea ho pheha.
- Haeba recipe e hloka ho sebelisoa ha lijo tse nang le acidic, mohlala, tomate, joale u li kenye qetellong ea ts'ebetso.
- Ho feta moo, letsoai le lona le lokela ho eketsoa qetellong.
Li-recipe tse tsoang ho limela tse fokolang boima ba 'mele
Lobio le li-mushroom
Lijo:
- li-mushroom - 250 g;
- onion - likotoana tse 5;
- konofolo - meno a 3;
- linaoa tse khubelu - 1 ntho;
- linate - 50 g;
- oli ea meroho.
Litokisetso:
Linaoa tse tletseng pele li lokela ho behoa mollong o fokolang ebe li pheha lihora tse 1.5. Li-mushroom li lokela ho khaoloa likotoana tse lekaneng le tse monate ho fihlela ho thehoa moqhaka o mofubelu. Ebe u li kenya ka sekotlolo ebe u kopanya konofolo e entsoeng. Ka oli e le 'ngoe u hloka ho tšela eiee. Hona joale e sala e le ho sila ka linate le ho kopanya le lihlahisoa tse ling tse qetileng. Ntho e 'ngoe le e' ngoe, lobio e loketse.
Bean casserole
Lijo:
- chisi ea cottage - 200 g;
- manga - 3 tbsp. likhaba;
- kefir - 150 ml;
- linaoa - 1 ntho;
- lehe - likotoana tse peli;
- botoro, letsoai.
Litokisetso:
Linaoa tse halikiloeng li lokela ho belisoa ka mocheso o tlase. Manka o lokela ho kopantsoe le kefir mme o tlohe nakoana ho noa. Li-mahe li lokela ho tsoakane ka hloko le letsoai le ho kopantsoe le chisi ea chate. Motsoako oa sephetho o kopantsoe le manga le linaoa. Foromo e lokela ho tlosoa ka oli, e tšeloe ke mango le ho beha motsoako ho eona. Nakong ea pele ho likhato tse 170 tsa oli, u lokela ho beha casserole ka hora.