Lijana ho tloha linaoa - ha ho tlala ha se tšabehang!

Linaoa - lijo tse khotsofatsang haholo, mehleng ea khale, ba atlehile ho nkeloa sebaka nama nakong alima. Pheha legumes mathata khetheha na fapaneng. Re ka linako tse ling ho ja lijo, linaoa, linaoa, dierekisi le lensisi, empa sena ha se lethathamo e feletseng ea legume lelapa (tse fetang 20,000 mefuta). Boholo ba bona ba se ke a loketse bakeng sa lijo, empa bakeng sa ho ntshetsa pele ka kakaretso lokela ho tseba hore, ho etsa mohlala, makotomane, lesere, leoka, clover, mimosa, vetch, lupine - e boetse legumes.

Tshebediso ya legumes

Ba re ja ba le e ngata ya divithamini, lik'habohaedreite, tšepe, k'halsiamo, potassium, starch. Legumes e leng tsa bohlokoa ka khaello ea mali, empa mafu a kotsi ba pelo 'me nyooko e senya. Litsebi tsa phepo lumela hore kabelo ea bona ka lijo tsa rōna ha lia lokela ho ka tlase ho 10%. Lijana ho tloha linaoa ka ho phethahetseng ho kopantswe le oli ea limela, litlama, bolila tranelate, meroho e tala 'me lithulusi kalafo, empa ha a mamelle Neighborhood starchy (poone, litapole) le metsoako phofo.

Tsela ea ho pheha linaoa

Habonolo haholo re pheha linaoa. Best - linaoa le legumes ho tloha - asparagus. E na le e tlase haholo khalori dikahare 'me palo e khōlō ea divithamini le limatlafatsi tse ling. Kamoo monate! linaoa joalo, Leha ho le joalo, e le lijana tse ling tsa linaoa, phehiloeng le zucchini, eggplant, pelepele, batho ba mefuta eohle k'habeche, lihoete le tamati. Tse ngata marinated linaoa tse tala nakong ea mariha, le hoja ba bangata ba hoamisoa. Sena ke o babatsehang lehlakoreng le sejana ho nama le tlhapi. Eena ka boeena o ka nka sebaka sa nama. Ka spaghetti bakeng pasta, ka mohlala. Lijo legumes, diresepe ea tse bontšitsoeng tlaase mona, e ka tsamaisoa ka lijo letsatsi le letsatsi.

Salate ea linaoa tse tala

Bakeng sa salate, re lokela:

• ponto ea hloekileng kapa linaoa hoammeng tala ;
• khabeloa hasesaane e khubelu onion.

Bakeng sa spaghetti le:

• kopi halofo ea oli ea mohloaare;
• khaba ea mosetareta;
• clove ea konofolo;
• yolk;
• e mong le halofo dikgabana ea asene;
• pepere le letsoai.

Tsela ea ho lokisetsa ho

Pele, u lokela ho pheha le spaghetti bakeng sa lijo tsa linaoa. The blender mojaro mosetareta, asene, konofolo, letsoai, pepere, lehe yolk, ho fihlela pathomorphology le qhitsa tšela oli ea mohloaare. A metsotso e kapa tse peli ho whisk ka lebelo mahareng. Joale lokisa linaoa: haeba e se broccoli, kamano e pakeng tsa menyako ea poto ea ho arohana, khaola ea le mehatla e. Pheha ka metsi a phehile bakeng sa halofo ea hora, le be le bonnete ba hore letsoai le. Moro ka sebelisoa bakeng sa ho sopho e entsoeng ka. Linaoa tlosoa ka colander ka, rinse le metsi a batang, e nyenyane e omileng, eketsa spaghetti, fafatsa e nang le litlama le eiee.

linaoa salate

Re lokela ho linaoa salate:

• 200 g, linaoa ommeng, e leng "e tsamaellanang";
• kopi halofo ea hasesaane mehloaare ba batsho;
• kgolo rantipole, diced;
• lekala ea ditamati ciliegia, halved;
• 3 tbsp. oli ea mohloaare e, 3 tbsp. tablespoons veine asene;
• e sithabetseng konofolo clove;
• kopi halofo ya parsley hasesaane, Basil makhasi;
• letsoai, fatše ba batsho pepere.

Tsela ea ho lokisetsa ho

Linaoa ua inela bosiu bo le bong metsi a batang. Mora eng kapa, aa tsoa 'me rinse hantle. Pan bakeng sa ho pheha e lokela ho ba khōlō, 'me le phunya lesoba ka sekwahelo e, tšela linaoa holimo ho bophahamo ba bona tlhoko ea disentimetara tse hlano' me kamehla metsi a chesang. Letsoai nakong pheha ha eketsa - tla ba thata, ho ke ke molemo bakeng sa metsotso e seng mekae ho fihlela podsolit pheha. "Flageolet" - linaoa kgolo, ba lokela ho pheha ho fihlela bonolo hoo e ka bang ka hora fetang mocheso mahareng, aa tšela a phehile metsi a ha ho hlokahala. Ho fihlela pheha ka sehloohong lijana karolo ea linaoa ho, mehloaare hasesaane, lihoete le setseng litlama le meroho. Tšela asene le oli ea mohloaare le kopanya. Pods ba e minyelelitse le rinsed ka metsi a batang haholo. Hlohlelletsa ea spaghetti, e ke e go dira motswako oo le ho mo sebeletsa.