Mekhoa ea kajeno ea lefats'e ke lijo tsa limela. Ka pelong ea filosofi ena ea phepo e nepahetseng ke molao-motheo oa ho se sebelise lijo tsa liphoofolo le lihlahisoa tseo ba li fang. Empa e le ho boloka molumo oa 'mele le ho phela hantle' meleng, o hloka feela ho sebelisa liprotheine tse itseng, kahoo tšebeliso ea limela e ntse e tloaelehile e le mohloli oa liprotheine. Mokhoa oa bohlokoa oa linaoa ke li-chickpeas, 'me hummus, e entsoeng ka semela sena, e ruile haholo liprotheine e thusang' mele oa motho.
Sebopeho sa hummus
Ho lokela ho hlokomeloa hore hummus ke sejana se nang le li-chickpeas feela, empa hape le likarolo tse ling. Mohaho oa motheo o sheba hoo e ka bang joalo:
- chickpeas - 300 dikgerama;
- Sesame - 65 grams;
- zera - 1/2 teaspoon;
- konofolo - 2-3 cloves;
- lero la halofo ea lemone;
- oli ea mohloaare - lipofu tse 2.
Li-chickpea li tšeloa lihora tse 24 ebe li brewed. Lierekisi tse phethiloeng li kenyelletsa peo ea sesame e halikiloeng, lijo-thollo le konofolo , eohle motsoako o kopantsoe ka blender ho fihlela e boreleli. Ka letsoai le hlahang, eketsa lero la lemone le botoro, kopanya ka botlalo le ho pholile.
Ntle le monate o ka eketsa spicery eo ue ratang haholo - litamati tse omisitsoeng ka letsatsi, eiee e halikiloeng, joalo-joalo. Sebeletsa sejana se le mongobo, kapa sejana se ikemetseng.
Hummus - e ntle kapa e mpe?
Leha ho le joalo, ha u sebelisa hummus, u se ke ua tlosoa, hobane sejana se na le phepo e nepahetseng 'me hoo e ka bang ligrama tse 100 tsa hummus e na le hoo e ka bang 330 kcal. Ho phaella moo, ha ho kopane le bohobe le lihlahisoa tse ling, khalori ea lijo e eketsa ka linako tse ling. Ho ke ke ha khoneha ho bua hantle hore hummus e kotsi, ho fapana le hoo likarolo tsohle tse entsoeng ka sejana li bohlokoa haholo, haholo nakong ea ho ja le ho ikoetlisa.
Tšebeliso ea sejana sena nakong ea ho phomola ka mor'a hore maloetse a etse hore ho be bonolo ho tsosolosa habonolo le ka potlako. Ho boetse ho kgothaletswa hore o sebelise humus ho fepa bana, hobane setopo se ntseng se hōla se hloka protheine e bonolo haholo, e nang le litlhapi tse ngata haholo.