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Ke 'nete, ho thata ho hloekisa li-nodule ka lebaka la sebopeho sa tsona se sa bonoheng.
Lihlahisoa:
- khoele e le 'ngoe kapa tse peli tsa likhoho (boholo ba tsona bo khethiloe ka boholo);
- langa le le lej, rantipole, onion - sekhechana se le seng;
- broccoli le cauliflower, zucchini, Jerusalema artichoke - 100 g e ngoe le e ngoe;
- harese - 50 g;
- dill le parsley - kamehla.
- Hlatsoa harese makhetlo a 'maloa ebe o soeha lihora tse tharo.
- Pheha lilithara tse 1,5 tsa moro, strain. Kenya harese, pheha metsotso e 25, ka nako eo lokisa meroho.
- Ka khabeloa lieie, rantipole le langa le le lej ebe u tšela moro o monyane ka pane. Sopho e tla ba le moriti o motle haholo.
- Fokotsa meroho ea hop ka "lihlahla" tse nyane, khabeloa ka kotloloho ea zucchini le Jerusalema artichoke.
- Beha meroho ka har'a moro: zucchini, kholifulawa, articoke ea Jerusalema, moaparo, broccoli. Nako ea bookmark ke metsotso e 5.
- Ho letsoai.
Sopho e tšoanang e ka lokisoa ka tlatsetso ea li-mushroom kapa tlhapi e thehiloeng litlhaping. Se ke oa nkela artecoke ea Jerusalema sebaka ka litapole. Potso e hlaha hang-hang ea ho eketsa likarolo tsa GI le bohobe.
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