Lijo Lijo: joang ho pheha linaoa tse khubelu

Linaoa tla ho rōna ho tloha Amerika Boroa ka lilemo tse makholo tse fetileng 'me kajeno ho pharaletseng sebelisitsoeng ka eona ka ba lokisetsa ho ea lijo tse fapa-fapaneng. Ho phaella ho tatso babatsehang, ho na le ka sebopeho sa eona sa meroho protheine, -amino acid, divithamini, carotene, le sebabole, e leng ea bohlokoa bakeng sa tšoaetso ea tse fapa-fapaneng, mafu a letlalo, pampitšana matšoafo. Ntho ea bohlokoa ke hore ha ke a lahleheloa ke thepa ea bona nakong ea nako e telele mocheso kalafo.

Kajeno, 'maraka e ka fumana mefuta e sa tšoaneng tsa meroho, e ratoa haholo ke ka nako e tšoanang o thabela linaoa tse khubelu. Empa hase bohle ba nang le e le maikutlo a ea kamoo ho ka pheha linaoa tse khubelu, eo ka eona e fepa le seo lijana e sebediswa.

E lokela ho ile a bolela hore moemeli oa lelapa legume e ho kopantswe le ka disouse tse sa tšoaneng, garlic le eiee, 'me ea rosemary. linaoa More sebelisoa ka Salads, ka disouse rarollela, sopho e entsoeng ka le lintho tse ling. Leha ho le joalo, pele ho pheha linaoa tse khubelu, e kgothaletswa ho ua inela lihora tse leshome ka metsi, ao ho 'ona metsi a mong le e mong lihora tse tharo tlameha ho fetoha. Ho le sejana sheba e ntle le ne tatso e ntle, u lokela ho pheha linaoa ho fihlela pheha ka 'pan bulehileng le eketsa letsoai feela qetellong ea pheha. E lokela ho a hopola hore e linaoa undercooked na le dintho kotsi ho bophelo bo botle ba batho. Hape ka ba lokisetsa ho ea ea limela ena lokela ho a hopola hore o na le bokhoni ba ho hōle ka boholo ha pheha.

Nahana ka mehlala e seng mekae, ke joang ho pheha linaoa tse khubelu.

1. linaoa Dry tlala metsi 'me a lethopa ho fihlela bonolo. Tabeng ena e ho hlokahala hore ho sebelisa linaoa foreshe, tse neng li bokella fetang likhoeli tse peli pele ho pheha. Letsoai nakong pheha ka beha, empa re ka boela ra etsa ntle le e, ka ena ea ho qetela, e matlafatsang linaoa moro, e leng e ka sebediswa bakeng sa ho etsa gravies, a ja sopho kapa metsoako puree. Hape, legumes hangata stewed le tamati.

2. The pele ho soaked ka metsing ebe pheha linaoa. Tabeng ena, ke habohlokoa ho tseba hore ka ho ea lehlabula soaked meroho lokela ho beha sebakeng se pholileng e le ho qoba tsoele pele ho mela tsa lona kapa acidification. U sebelisa mokhoa ona oa ho ho lokisetsa, ke teteaneng linaoa sechu kapa nosetsa.

3. Linaoa salted bakeng sa lihora tse seng kae. Pele pheha linaoa tse khubelu, e soaked ka brine (1 k. Of metsi, 'me dikgabana 2 tsa letsoai 1 thispone. Bean)' me a setse letsatsi sebakeng se pholileng. Mora metsi 'ohle e na le lokela ho e minyelelitse le rinsed tlas'a matha legumes metsi. Tabeng ena, u ka fumana kaofela linaoa tranelate le tatso e babatsehang, a tšoanang le linaoa ka makotikoting. Tabeng ena, ba sejana pheha fetang mocheso mahareng.

4. Linaoa pheha le leoatle ntle eng kapa. Tsela ea ho pheha linaoa tse khubelu ka mokhoa ona? Ho hlokahala hore ho nka ponto ea linaoa, a etsang dilitara tse 'nè tsa metsi, spoonful ea letsoai, lakane leoatle le pheha tsohle ho fihlela ho itokisa ka botlalo. Hop ka mor'a ho pheha lahliloeng, 'me ba bang kaofela e sebediswa bakeng sa ho pheha lijo tse fapa-fapaneng. Ka nako e tšoanang a fellang kateng le linaoa ka toka le bonolo, le bonolo 'me monko o monate le monate.

Re lokela ho hlokomela hore linaoa li hantle loketseng bakeng sa batho ba sebelisa protheine lijo e le meroho le protheine, ho na le tse ka bang 30%. Hape setso sena thusa hore ho ea ntlafatso ya letlalo batho, ho sireletsa khahlanong le ponahalo ea dihlahala kankere, 'me normalizes maemo tsoekere mali, o bontša setopo sa dintho tse kotsi le tse chefo.

E le hore 'mele o fumana limatlafatsi tsohle tseo u li hlokang ho hopola mabapi le kamoo ho pheha linaoa tse khubelu. Hape, meetlo ena e na le thepa le motsoako, kahoo a atisa ho sebelisa ka mafu a le motsoako kapa tse sa tšoaneng gastrointestinal, sebete, a liphio, pelo, le maloetse a mang a mangata.