El Naoa ea Peru Ke e 'ngoe ea limela tsa linaoa tse tsebahalang haholo (lipeo tse lenngoeng ka li-pods) Peru le lefats'e ka bophara. E tsebahala ka ho ba le fiber le liprotheine tse ngata, ho phaella ho tatso e monate le mokhoa oa motheo oa lijo tsa Latin America.
Mofuta ona oa Linaoa o boetse o rehiloe lebitso Naoa ea Canary masimong a kang Mexico, 'me e ka jeoa e le sejana se nang le mefuta eohle ea lijo. Ka mokhoa o ts'oanang, hoa khoneha ho ja le li-tortilla, quesadillas le sopotes, tse nang le linaoa tse halikiloeng kapa e le sejana se seholo se tsamaeang le raese e tšoeu kapa litapole tse phehiloeng.
Ka mokhoa o ts'oanang, the Naoa ea Peru Haholo-holo, e re lumella ho hlahloba mathata a macha lijana tseo re batlang ho li pheha 'me kahoo re fane ka mefuta-futa ea lijo tsa rona ka tsela e phetseng hantle, e monate le e theko e tlaase.
Maemong ana, kajeno re tla ruta recipe Linaoa tsa Peru, e totobatsang botle bohle ba peo ena, e ts'oane le lisebelisoa tse ling tse fumanehang habonolo le tse potlakileng ho li lokisetsa, kahoo re u mema hore u tsoele pele ho bala le ho sibolla, ho phaella ho tsohle tseo Bean ena e lokelang ho kenya letsoho.
Lijo
- 1 kilo ea linaoa tsa Peruvia
- 2 tbsp. ea mafura a mafura kapa oli ea meroho, ho ea ka tatso
- 1 tbsp. kumine
- 1 eiee e kholo
- Li-sprigs tse 3 tsa chives
- 1 senoelo se tsubang bacon kapa boroso e tsubang
- Li-clove tsa 3 tsa konofolo
- 2, tomate e butsoitseng
- Makhasi a 4 a coriander
- 2 lilithara tsa metsi
- Letsoai le pepere ho latsoa
Lisebelisoa
- Sekotlolo
- Thipa
- Boto ea ho itšeha
- Frying pan
- Sekotlolo
- pitsa e tebileng
Litokisetso
Ntlha ea pele, inela linaoa ka sekotlolong sa metsi a mangata bosiu bo le bong kapa ho fihlela litokisetso li etsoa.
Letsatsing le hlahlamang, linaoa li tla ruruha, ke nako eo u lokelang ho li hlatsoa le ho li ntša metsi.
E fihla haufinyane, li kenye ka pitseng e tebileng e nang le metsi a lekaneng; hoo e kwahelang peo ka nngwe hantle. Li behe ho pheha ka mocheso o tlase le Etsa hore e phehe metsotso e ka bang 30 ho isa ho e 40.
Ha tsena li ntse li pheha corte ka likotoana tse mahareng bacon kapa chorizo (eng kapa eng eo u e khethileng ho ea ka tatso ea mang kapa mang ea e lokisang) 'me ue boloke ka senoelong.
Hang-hang khaola li-chives, onion, tamati le konofolo hantle. Lisebelisoa tsena li tla kenngoa ka pane, e neng e futhumetse pele, e nang le botoro kapa oli, e le hore e ka chesa. Che khaotsa ho otla e le hore ho se ke ha e-ba le letho le khomarelang le ho cha.
Ha liaparo li se li le mothating oa ho sootho, eketsa bacon 'me u tsoele pele ho pheha ho fihlela ba lokolla mafura a bona a tlhaho.
Ka nako ena, linaoa li lokela ho itokisetsa ho nolofatsa, haeba ho joalo, ke nako ea ho kopanya metsoako eohle. Kahoo, ra tsoela pele ho kenya sofrito pitseng ea linaoa, ho tswela pele re kopanya makhasi a coriander kapa coriander e ncha le kumine, Re beha letsoai ho latsoa 'me re lumella ho pheha metsotso e meng e 15 ho isa ho e 20 ka mocheso o mofuthu, kamehla re hlahloba tatso.
Qetellong, teko ea ho noa le boemo ba mongobo, haeba e le maemong ao u a ratang, tima mocheso 'me u eme metsotso e seng mekae. Sebeletsa ka sejana se tebileng kapa ka sekotlolo se seholo, Tsamaea le raese e tšoeu, chifa, yucca, litapole tse phehiloeng kapa tuber efe kapa efe eo u e ratang.
Malebela le litlhahiso tsa ho ntlafatsa boitokisetso
- Nama e ka nkeloa sebaka ke mofuta oa protheine eo u e ratang nakong ea ho apara, e ka ba kgoho, kgoho, nama ya kgomo kapa ya kolobe.
- Beha linaoa ho soak e ba thusa ho pheha kapele.
- Linaoa le tsona li ka phehoa ka a moapehi oa khatello, ha feela ho thibela kotsi leha e le efe ka kichineng ha u sebelisa sesebelisoa sena.
- ea linaoa tse phehiloeng li ka hatsetsoa hore li sebelisoe hamorao, kaha mokotla oa 1 kilo o fana ka linoelo tse fetang 20.
- Linaoa li ka boela tsa sebelisoa e le puree kapa motoho bakeng sa litokisetso tse ling.
Litšobotsi tsa linaoa tsa Peruvia
El Naoa ea Peru kapa Mayo Coba,ke a Naoa e omisitsoeng ka sebopeho sa oval e tloaelehileng lijong tsa Latin America, boholo bo mahareng le bosehla ba lenaka la tlou. Ke matsoalloa a Amerika Boroa, a tsejoang ka mabitso a fapaneng a kang linaoa tsa Peruvia, linaoa tsa Canary kapa linaoa tse mosehla tsa Mexico.
Tafole ea phepo e akaretsang
El Naoa ea Peru Ke mohloli o nepahetseng oa protheine e nang le fiber e ngata, Ka mokhoa o ts'oanang, e na le vithamine B, joalo ka ha ho hlokahala bakeng sa 'mele joalo ka niacin, Riboflavin le folic acid. Hape, E na le liminerale tse kang tšepe, koporo, zinki, phosphorus, potasiamo, magnesium le calcium.
Hape, linaoa li na le liminerale tse ngata le fiber, ha e na mafura a mangata, joalokaha ho le joalo ka tse fumanoang liprotheineng tse ling tsa liphoofolo. Ke motsoako oa bophelo bo botle ba pelo, kaha e ka thusa ho ntlafatsa boemo ba k'holeseterole maling, e 'ngoe ea lisosa tse kholo tsa lefu la pelo.
Ka tsela ejwalo, Naoa ea Peru ke mohloli o babatsehang oa sodium, fiber ea lijo le protheine, ka hona, ke risepe e loketseng bakeng sa ho pheha ho tsoelang pele hobane e u lumella ho laola limatlafatsi tse fanoeng ho lelapa la hau.
Tabeng ea tse mpe, likarolo tsa eona le limatlafatsi ke tse ling, tse hlahelletseng ka tsela e latelang:
Bakeng sa ligrama tse 100 tsa nama ea kolobe kapa ea bacon ho na le:
- Lik'haloriboima: 242 dikgerama
- Kakaretso ea mafura: 14 gr
- Cholesterol: 80 mg
- Sodium: 62 mg
- Mafura a khorelelitsoeng: 5 gr
- Potasiamoboima: 423 dikgerama
- Proteinboima: 27 dikgerama
- Hierroboima: 0.9 dikgerama
- Calcioboima: 619 dikgerama
Hona joale, Ka lehlakoreng la meroho, limatlafatsi li shebahala li le monate le ho feta, hobane, kaha ke lihlahisoa tsa tlhaho ea meroho 'me ka hona ke tsa tlhaho, li-index tsa tsona li phahame ho feta metsoako eo ea monehelo oa liphoofolo kapa e entsoeng.
Bakeng sa ligrama tse 100 tsa onion re na le:
- Lik'haloriboima: 40 dikgerama
- Sodium4 mg
- Potasiamo146 mg
- Lik'habohaedreiteboima: 9 dikgerama
- Faeba phepo e nepahetsengboima: 1.7 dikgerama
- Tsoekereboima: 4.2 dikgerama
- Magnesiumboima: 612 dikgerama
- Calcio23 mg
Bakeng sa ligrama tse 100 tsa chili ho na le:
- Boleng bo phahameng ba vithamine C, A le B6
- Potasiamo1134 mg
- Hierro398 mg
- Magnesium le li-antioxidants: 22 mg
Bakeng sa ligrama tse 10 tsa coriander kapa coriander re fumana:
- Vithamine C le beta-carotenes: 340 mg
- Calcio124 mg
- Phosphorus48 mg
- Hierro4 mg
- Selenium3 mg
- Lik'haloriLik'hilograma tse 27
Bakeng sa ligrama tse 80 tsa konofolo ho na le:
- Lik'haloriboima: 35 dikgerama
- Proteinboima: 0.8 dikgerama
- Mafura Kakaretsoboima: 0.2 dikgerama
