Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 209
Letlalo - 10g
Carbs - 15g
Protheine - 17g
Kakaretso Nako ea metsotso e 95
Lokisetsa metsotso e 5 , Cook metsotso e 90
Litšebeletso 4 (1/2 senoelo se seng le se seng)
Soy ke e 'ngoe ea lijo tse fokolang tsa limela tse nang le amino acid eohle' mele oa hao o hloka ho etsa protheine. Soy e boetse e na le mohloli o motle oa fiber le micronutrients tse kang potasiamo , magnesium, koporo le manganese hammoho le mefuta e fapa-fapaneng ea lik'hemik'hale tsa phytochemicals tse akarelletsang li-asoflavone, saponins, phenolic acid, le sphingolipids.
Le hoja phello ea soya ho bophelo bo botle ke sebaka se sebetsang sa lipatlisiso, bopaki bo bontša hore metsoako ea soy's estrogen-e sa amane le kotsi ea lik'hemik'hale tse amanang le li-hormone. Leka ho e sebelisa ka mofuta oa soya, lebese la soy, tofu, kapa miso ho e-na le lijo-thollo tse nkiloeng, libano le lintho tse ling tse bohobe.
Lijo
- Mokotla o lekaneng oa limilione tse sekete (e ka bang likotlolo tse 4)
- 2 di-teaspoon oli ea mohloaare
- 1/2 teaspoon letsoai
- 1/4 teaspoon pepere e ntšo
Litokisetso
- Lumella li-shelled li qhobane holim'a counter bakeng sa bonyane hora e le 'ngoe. E beha thapeng e omileng ea sejana e hloekileng ebe o omella.
- Preheat oven ho 350F.
- Lokisetsa edamame ka pampiri ea ho baka. Koahela likhabapo tse 2 tsa oli ea mohloaare 'me u fafatsoe ka letsoai le pepere.
- Bake ka metsotso e 30, u susumetsa metsotso e meng le e meng e 10, ho fihlela crispy.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Fumana lisebelisoa tse nang le monate le linoko. Leka tamar kapa soy sauce (ho se hlokahale ho eketsa letsoai le eketsehileng haeba u sebelisa sena) ka ginger ea fatše le konofolo, kapa ho tsuba paprika bakeng sa tatso e monate.
U ka ba ua sebelisa phofo ea curry kapa turmeric bakeng sa ho lokisa monko o monate.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebelisa linaoa tse ruileng tsa protheine e le sekoti bakeng sa salate le sopho. Kapa u li tšele ka har'a sesebelisoa sa ho ea ho ea holimo 'me u thabele ho ja bosiu ba motšehare oa mantsiboea. Boloka lichelete sehatsetsing. U ka fumana li-soya kapa li-soya tse sireletsehileng ka har'a pod e karolong ea leqhoa ea mabenkele a mangata.