El sopho ea khoho Ke sejo se tsebahalang lichabeng tse fapaneng 'me se tumme haholo. E ananeloa tafoleng ea batho ba ruileng moruong hammoho le batho ba nang le chelete e tlaase, kaha monyetla ofe kapa ofe le lehaeng leha e le lefe u ka khona ho fumana likhoho tsena tse ngata.
Moro oa khoho ka boeona o tatso e babatsehang 'me e fana ka limatlafatsi tsa motheo le matla a mangata a tlatsetsang 'meleng, ke ka lebaka leo e sebelisoang e le ho matlafatsa lijong, e le motšelisi, e le pheko tabeng ea sefuba le likokoana-hloko, lijong tsa ka mor'a ho pepa' me e lakatseha haholo ho laola li-hangover. Ho ja moro oa khōhō ka matsatsi a batang ke mokhoa o mong oa ho loantša serame. Ka lebaka lena, ho feta sejana sa culinary, se nkoa e le meriana ea tlhaho.
La matla hore e fana ka etsa hore ba e jang ba lemohe maikutlo a ho tlala lijo, esita le ha e mamelloa hantle ke tšilo ea lijo.
Ho ipapisitsoe le sebaka seo e lokiselitsoeng ho sona, ho hlahisitsoe mefuta e mengata ho etsa hore e be monate le ho feta. Ha e le hantle le ka kakaretso ho tloaelehile ho e matlafatsa ka ho eketsa meroho e fapa-fapaneng le ho e noa ka mefuta e sa tšoaneng ea linoko. Ka ho tšoanang, ho na le libaka tseo ho tsona e tlatsitsoeng ka pasta, raese, harese, koro, lierekisi kapa mahe a phehiloeng ka ho feletseng. Litlhahiso tsena tse hlahisang liphetoho tatsong li tloheloa ho latela boikhethelo ba litatso tse fapaneng.
Recipe ea moro oa khoho
Lijo
- 1 khoho e khaotsoe likotoana kapa likotoana. Ntle le moo, o ka khetha likotoana tsa likhoho tseo u li ratang
- 3 lilithara tsa metsi
- Litapole tse 8 tse mahareng, haholo-holo mosehla
- Lihoete tse 4 tse nyane
- Lithupa tse 3 tsa celery (mohlala)
- Makala a 3 a leek (senotlolo sa konofolo)
- 2 eiee ea Sechaena (chives)
- 2 likotoana tsa kion (ginger)
- 2 huevos
- Li-teaspoon tse 2 tsa konofolo e hahiloeng
- 1 cucharada de aceite limela
- Letsoai le pepere ho latsoa
- Motsoako oa boikhethelo: 1/4 kg ea spaghetti kapa kopi ea pasta e nyane, raese e sootho kapa harese.
Lisebelisoa tse eketsehileng
- Pitsa e kgolo
- Frying pan
Lokisamoro oa khoho ho lema
Likotoana tsa likhoho li hloekisoa ka hloko, letlalo le mafura li tlosoa. Ka pitseng, tšela lilithara tse 3 tsa metsi 'me u li ise mollong. Ha e qala ho pheha, beha likotoana tsa khōhō 'me u lule u pheha lihora tse peli.
Ntle le moo, litapole, lihoete, celery, leek, eiee ea Sechaena le kion li hlatsuoa hantle. Sekoahelo se tlosoa litapole le lihoete. Litapole li khaoloa ka halofo 'me lihoete li tšeloa. Celery, leek le eiee ea Sechaena li khaola likotoana tse nyane.
Ka pane ea ho chesa, tšela oli 'me u chese celery, leek le eiee ea Sechaena ka metsotso e 5 ka mocheso o mofuthu. Tlosa 'me u boloke.
Ha likotoana tsa likhoho li phehile lihora tse 2, eketsa lilae tsa rantipole le likotoana tse peli tsa kion, hammoho le celery, leek le liiee tsa Sechaena tse halikiloeng. Eketsa letsoai, konofolo le pepere. Pheha metsotso e 20.
Ka mor'a nako ena, tlosa likotoana tsa kion 'me u kenye litapole tse khaotsoeng ka halofo' me u tsoele pele ho pheha metsotso e 25 kapa ho fihlela litapole li pheha.
Haeba u etsa qeto ea ho kenyelletsa spaghetti, pasta e nyenyane, raese e sootho kapa harese, leha e le efe ea lisebelisoa tsena e tlameha ho kenngoa ka har'a moro nakong ea ho eketsa litapole, ho bohlokoa ho hlohlelletsa kamehla ho thibela ho kopana.
Hang ka nako ena, eketsa mahe, a hlohlelletsa hang-hang ho pshatla li-yolks le ho finyella hore li kenngoa ka har'a moro, e le likhoele. Pheha metsotso e meng e 10. Lokisa letsoai, ha ho hlokahala.
Malebela a sebetsang
Ho etsa li-servings tse leshome, nama ea khantsi e tlameha ho khaoloa ebe e ajoa ho fumana palo eo ea likarolo.
Monehelo oa phepo e nepahetseng
Moro oa khoho o fana ka livithamini tse ngata ka lebaka la hore likahare tsa poleiti kapa moro oa likhoho, hoo e ka bang 100 g, li ka fana ka karolo ea 93% ea letsatsi le letsatsi la livithamini tsa B tse rarahaneng tseo 'mele o li hlokang.
Moro oa khoho o ikemiselitse ho ba le ligrama tse 2,5 tsa protheine, 3,5 g ea lik'habohaedreite, 2 g ea mafura, 1,5 g ea tsoekere le limiligrama tse 143 tsa sodium.
Ntle le livithamine tsa B complex, e boetse e na le livithamine A, C le D, hammoho le liminerale tse kang tšepe, calcium, phosphorus le magnesium.
E boetse e fana ka likarolo tse kang chondroitin le glucosamine, tse teng likarolong tsa cartilaginous tsa khoho.
Moro oa khoho hangata o ntlafatsoa ka ho eketsa meroho, e eketsang karolo ea eona ea liminerale le livithamini tse sa tlosoeng ka botlalo nakong ea ho pheha, joalo ka ha ho lumeloa hangata. Ke lijo tse nang le protheine e ngata le lik'habohaedreite tse fokolang, mafura a mangata le lik'halori.
Thepa ea lijo
Ho kgothaletswa ho tlosa letlalo la khoho le mafura a teng ka tlas'a lona 'me ka mor'a ho pheha moro o ka senyeha, sena se fella ka boemo bo tlaase ba caloric le mafura a etsang hore e be sejana se setle le haeba u batla ho laola boima ba' mele. kapa ho khutlisetsa metsi ’meleng ho bana le maqheku.
Lintho tsa eona tse phahameng tsa amino acid, likarolo tsa liprotheine, li e fa litšobotsi tse khahlanong le ho ruruha. Har'a li-amino acid tsena, glycine ea hlahella, e hlalosoang e le litlamorao tsa ho khutsisa le ho robala.
E khothalletsoa ho bakuli ba nang le mathata a ramatiki ho tloha ha chondroitin le glucosamine li sebetsa e le li-anti-inflammatories boemong ba manonyeletso. Hape ke mohloli oa cysteine, amino acid e 'ngoe e ratang ho phalla ha liphiri tsa bronchial le ho thusa ho lelekoa ha bona.
Tlatsetso ea liminerale e thusa ho thatafala ha masapo 'me ka lebaka leo e ka liehisa ho qala ha lefu la ho fokola ha masapo.
Hoa hlokomeleha hore moro oa khōhō o thusa ho hlaphoheloa maemong a likokoana-hloko tse bonolo, ho fokotsa matšoao a feberu le sefuba ka kakaretso, ho thusa ho tsosolosa 'mele.
