Black linaoa: melemo, diresepe, liphiri ho pheha

Black linaoa e leng tsa bohlokoa haholo. Protheine kenyelelitsoe sebopeho lona, thepa lona hoo e ka bang lekanang le liprotheine se hlahang ho yona liphoofolo. Black linaoa ka ho phethahetseng nourishes 'mele oa motho, ho fana ka ka ho eona le tsohle limatlafatsi tse hlokahalang, livithamine le trace likarolo.

Ho phaella moo, li jang lijo tse legumes, batho bakeng sa nako e telele ha e ikutloa tlala. Linaoa isang maemo tloaelehile mali k'holeseterole, thusa ho thibela kankere.

Black linaoa, o ka pheha mefuta e fapaneng ya lijana: a ja sopho, lijo-thollo, Salads.

Seo u se lokela ho tseba ka ho pheha

Pele embarking ka ba lokisetsa ho ea lijo, e kenyeletsang linaoa ntšo, dipeo, e ke molemo ho ea pele ua inela. Ka 'mele ona molemo assimilate limatlafatsi tsohle tsa setso, a tla fokola ke e' ngoe-ea boraro "khase tlhaselo" nakong ea temana eo ka intestine le.

Ua inela linaoa ka ba bosiu. Bakeng sa morero ona ho ke ke ho hlokahala hore ho tšela sekotlolo sa, eketsa metsi e le hore e akaretsa hae cm, 5, 'me ba tsamaisa ka sehatsetsing ka.

Tsela ea ho pheha linaoa?

Bakeng sa ho pheha, nke linaoa le metsi ka karo-karolelano ea 3 ho 1. Tlisa ho lethopa, ka nako eo hana khase ho bonyane e le pheha ho fihlela entse. thulaganyou e Pulping ka lieha bakeng sa lihora tse peli. Letsoai le linoko molemo a se ke a eketsa, ho seng joalo linaoa a ka 'na a lule a hlabang. linaoa tse phehiloeng ka ho bolokoa ka setshelo e koetsoeng sebakeng se pholileng ha matsatsi a fetang tse tharo.

Black linaoa: diresepe

Joalo mofuta oa linaoa li ka sebelisoa ka lijo tse fapa-fapaneng - ho tloha theolela ho Salads le a ja sopho. Sehlooho sena se fana ka ba bang ba bona.

Puree "Hummus"

sejana ena e phehiloe ka potlako haholo. Itokiselitse entsoeng khotliloeng litapole ka sebelisoa holim'a bohobe kapa Pita bohobe, o ka boela etsa sejana tšoanang le pizza, Mexico: ha namela libakeng tse ka litapole tse khotliloeng ka dilae tšesaane tsa bohobe, holimo ka dipeo tamati makotikoting poone, tšepe pepere, litlama le chisi.

A re ke re bone hore na re hloka metsoako:

• linaoa ba batsho (phehiloeng) - 1.5 linoelo;
• konofolo - clove;
• eiee - e nyenyane;
• linoko - ho halofo khaba e nyenyane ea paprika, kumine, gogola, turmeric;
• lero la halofo ea Lemon;
• metsi - 3 tbsp.

Re tsoela pele ho tshebetso pheha. Konofolo ke chop molemo, grate le onion ka ka grater tse ntle. Beha metsoako bohle ka blender ka, whisk ho puree mmuso.

Black linaoa sopho e entsoeng ka le buckwheat

Karolo e phethoang ka sehloohong sopho ena e phetha buckwheat. Buckwheat le linaoa e ntšo, tshebediso ya jwalo tandem e totobetse, ha e kopana le ea phethahetseng oa tatso le Khotsofatsa mele le boima ba lintho tse hlokahalang.

E le hore ho loka ho sopho e entsoeng ka hona, re lokela metsoako tse latelang:

• sefate sa mohloaare oli - e thispone;
• hasesaane eiee - karolo ea boraro ea khalase;
• sithabetseng Se-bulgaria monate pepere e khubelu - ½ kopi;
• tharo cloves ea garlic khabeloa hasesaane;
• buckwheat - ¼ senoelo;
• ommeng gogola phofo - ea fokolang khaba;
• Meroho-mafura a nama moro kapa ntle le letsoai - 2 linoelo;
• phehiloeng linaoa ba batsho - dikgerama 300;
• lihoete, grated ka e mahareng grater - 1 senoelo;
• hoammeng lithollo poone - 1 senoelo;
• e mong Bay lekhasi;
• hasesaane tala coriander - ¼ senoelo;
• sirilamunu lero la - tablespoons a mabeli;
• e ntšo, pepere e khubelu le letsoai - ho latsoa;
• hasesaane spinach, Kale, Broccoli - ½ kopi.

Nahana ka tshebetso ya ho pheha.

1. Futhumatsa le oli ea mohloaare e ka 'pan ka tlase e tenya, beha ka ho sona pepere le eiee, sechu bakeng sa metsotso e 5.
2. Eketsa konofolo ho meroho, gogola pelepele le buckwheat, foqola le sekwahelo koaloa ka metsotso e seng 5.
3. Tšela ka le meroho setokong, eketsa linaoa pheha, poone, lihoete, makhasi Bay, pheha bakeng sa metsotso e 3.
4. Tšela e sopho e entsoeng ka linoelo tse peli tsa metsi, tšela linōko, letsoai. Koahela le pheha ho fihlela pheha buckwheat (ka bang 15 metsotso).
5. Bakeng sa metsotso e 5 ho fihlela e le sejana pheha, eketsa hasesaane meroho leafy le lero la lemone.

Salate ea linaoa ntšo, pelepele le ditamati

Bakeng sa ba lokisetsa ho ea le monate le bophelo bo botle lijana ena, re tla hloka lihlahisoa tse latelang:

• phehiloeng linaoa ba batsho - 1.5 linoelo;
• tamati mahareng - 3 likhomphutha;.
• Yellow le monate tšepe pepere - 1 PC;.
• 20% mafura tranelate - 3 tbsp. akarelletsang likhaba le;
• la salsa - 100 a mob mobile;
• sirilamunu lero la - 1 tbsp. khaba;
• celery - 1 nyane tetemang.

Re tsoela pele ho ba lokisetsa ho ea.

1. Letaeseng.sebapadi pelepele, tamati le celery.
2. Ka thoko, kopanya le bolila spaghetti tranelate, letsoai le le pepere.
3. Eketsa ho meroho phehiloeng linaoa, hlohlelletsa, nako le motsoako sephetho feela pele ba sebeletsa.

Sopho e entsoeng ka le dinawa le boroso

Nahana ka tšimoloho ea lihlahisoa tsa bo hlokahalang ho lokisetsa monate le o tsoang pelong sopho e entsoeng ka:

• phehiloeng ba batsho linaoa - 1 senoelo;
• makotikoting poone - 1 banka;
• tetemang ea eiee tala;
• clove ea konofolo;
• pepere, letsoai - ho latsoa;
• sonobolomo oli - 3 tablespoons;
• salami - 250 dikgerama;
• nama moro - 2 linoelo;
• marjoram - 2 lehlaka;
• Tamati - 1 lik'hilograma.

Joale nahana ka tsamaiso e pheha.

1. Khaola eiee tala ka masale a masesaane.
2. Drain mokelikeli ho tswa ho poone.
3. Peel le selae sa salami ka le dikarolo mosesaane.
4. Clove ea konofolo, e hloekileng, chop sebelisa konofolo o tobetsa.
5. Tamati khaola ka dikotwana tse nyane.
6. Pane tšela oli sonobolomo, eketsa onion le konofolo, sauté metsotso 5.
7. Eketsa poone makotikoting, ditamati diced le nama ea khomo moro, tlisa e bohle ho lethopa ka.
8. Salami le linaoa tse phehiloeng, sebaka ka sopho e entsoeng ka fela, foqola bakeng sa e 'ngoe metsotso e 15 ka mocheso tlaase. Ka mor'a ho retelehela theoha, eketsa letsoai, pepere le e metle-khaola marjoram. Fa sopho e entsoeng ka le fa metsotso e 5, nako eo o ka etsa kopo e tafoleng.

sopho e entsoeng ka hona tsoela hantle le croutons. Ha re jeng!