U ka etsa makhasi a linaoa ka mofuta oa lefu la tsoekere 1 le 2

E 'ngoe ea litlolo tse tsebahalang tsa tsoekere ke tšebeliso ea makhasi a linaoa. Lingaka li ka bua ka likhetho tse ngata bakeng sa ho sebelisa semela sena. Empa khafetsa, batho ba nang le lefu la tsoekere ba thahasella ho hlahisa linaoa ka liphakeng tsa lefu la tsoekere. Leha o ka sebelisa likarolo tsohle tsa semela sena.

Lisebelisoa tse sebetsang

Bakuli ba nang le lefu la tsoekere ba lokela ho tseba hore na linaoa li ama 'mele ea bona joang. Liphetho tsa eona tse ntle li bakoa ke tse latelang:

• liprotheine tse phahameng, tse tšoanang ka sebopeho sa protheine ea liphoofolo,
• palo e kholo ea fiber: e thusa ho liehisa ts'ebetso ea ho ts'oaroa ha lik'habohaedreite, ka lebaka lena, ho qhomela ha tsoekere ha ho etsahale
• palo e kholo ea li-amino acid tse fapaneng: arginine, lysine, tyrosine, methion,
• boteng ba livithamini (PP, C, B, K) le li-element (sodium, calcium, iron, koporo, zinki, magnesium) ka sebopeho: li u lumella ho tloaela metabolism le ho boloka maemo a tsoekere.

Batho ba bangata ba khothaletsa ho sebelisa lipalesa tsa linaoa ho phekola lefu la tsoekere. Li na le palo ea bohlokoa ea koporo le zinki. Ntho ea ho qetela e na le phello e ntle ho manyeme: e ameha tlhahisong ea insulin. Ts'ebetso ea insulin e joalo e eketseha, e kenella hamolemo liseleng tsa lisele.

Ho sebelisa linaoa khafetsa ho u fa boima ba 'mele. Hape, litsebi tsa lefu la tsoekere li hlokomela hore ts'ebetso ea ho nchafatsoa ha lisele e ea potlaka - maloetse a letlalo a qala ho fola kapele. Litsebi li re tšebeliso ea sehlahisoa sena e u lumella ho etsa hore methapo ea methapo e fokotsehe, e tsose sesole sa 'mele' me e ntlafatse boemo ba lisele tsa masapo.

Sebopeho sa Bean

Litsebi tsa lefu la tsoekere li hloka ho tseba tsohle ka lijo tseo ba rerileng ho li ja.

Sebopeho sa mofuta oa linaoa tsa legammous / tšoeu / tse khubelu:

• proteni - 2/7 / 8.4,
• lik'habohaedreite - 3.6 / 16.9 / 13.7,
• mafura - 0.2 / 0.5 / 0.3.

100 g ea linaoa tsa mela e na le 0,36 XE. 'Me ka 100 g ea linaoa tse belisitsoeng - 2 XE.

Empa litsebi tsa lefu la tsoekere ha li tsotelle likarolo tsa bohobe feela, empa le "index ea" glycemic e baliloeng: e fapana ho latela mefuta ea linaoa. GI ea linaoa tse tšoeu - 35, e khubelu - 27, e nang le lero - 15.

Litaba tsa khalori ea linaoa tse tšoeu - 102, linaoa tse tala - 28, tse khubelu - 93 Kcal.

Sena se bolela hore batho ba nang le lefu la tsoekere ba ka ja mofuta o fe kapa o fe ka polokeho, empa khetho ea capicum ke eona e loketseng haholo ho bona. Empa ho molemo hore batho ba nang le lefu la tsoekere ba se ke ba ja linaoa tse halikiloeng - GI ea eona e 74. Letšoao le phahameng joalo ke hobane tsoekere e eketsoa nakong ea poloko.

Linaoa li kenyelletsa livithamini tsa sehlopha sa B, livithamini E, A, ascorbic acid, fiber le liminerale. Bongata ba tsona ke li-antioxidants, li khelosa litlamorao tsa free radicals. Ka lebaka lena, boemo ba letlalo le moriri tsa batho ba lefu la tsoekere li ntlafala hantle haholo.

Ho ba teng ha potasiamo, folic acid, magnesium ho fokotsa monyetla oa ho ba le stroke kapa ho otloa ke pelo. Ka lebaka la bongata ba bohlokoa ba fiber, hangata ho khothalletsoa ho e sebelisa ho theola tsoekere ea mali. Ntle le moo, e thibela ho kenngoa kapele ha lik'habohaedreite ka mpeng, menyetla ea ho eketseha ha tsoekere e fokotsoa.

Sebelisa litlhare tsa setso

Lingaka tse ngata li eletsa hore ho lokisoe li-decoctions le infusions tse fapaneng. Bakeng sa merero ena, ba sebelisa pods ea linaoa. Empa o sebelisa litlolo tse tsebahalang tsa setso, u se ke oa lebala ka kalafo ea setso. Ho thata ho emisa ho nka matlapa a etselitsoeng ho laola maemo a tsoekere. Haeba tsoekere e fokotseha khahlanong le semelo sa tšebeliso ea lino tse tahang, joale u ka bua le endocrinologist mabapi le tokiso ea mofuta oa kalafo ea lithethefatsi.

Empa ho ea ka batho ba nang le tsebo, kamora ho sebelisa mehoo, maemo a fetoha ka nakoana. Lingaka tsa endocrinologists li ka fana ka lino tse tsoang makhasi a linaoa. Li lokela ho nooa khafetsa. Empa ha ua lokela ho lebala ka lijo le ka tlhoko ea ho ikoetlisa.

Lingaka tsa endocrinologists li ka khothaletsa li-decoctions tsa linaoa e le monotherapy bakeng sa lefu la tsoekere kapa methating e qalang ea lefu lena, ha litaba tsa tsoekere li ka laoloa ka ho sebelisa lijo le boikoetliso ba 'mele.

Lisebelisoa tse tummeng

Li-flaps tsa linaoa tsa mofuta oa 2 lefu la tsoekere li sebelisoa ka mafolofolo. Empa ho eketsa tsoekere ho lino tse joalo ho thibetsoe ka thata.

Ho latela risepe e bonolo ka ho fetisisa, ho hlokahala hore u tšollele makhasi ka metsi a belang: likhaba tse peli tse kholo tsa lisebelisoa tse tala li lekane khalase ea metsi. Hoa hlokahala ho nka infusion ka mpeng e se nang letho, 125 ml ka letsatsi (makhetlo a mararo ka letsatsi).

Lingaka tse ling li re u ka eketsa katleho ea kalafo haeba u hlatsoa makhasi a omisitsoeng ka sehatelong sa kofi pele ho nako. Ho kenella ho lokiselitsoe ho latela risepe e latelang: 25 g ea phofo e hlahisitsoeng e lokela ho tlatsoa ka 200 ml ea metsi a belang. Mokelikeli o lokela ho ema ho thermos bosiu. Motsoako o joalo o nooa pele ho lijo tsa 120 ml.

U ka tšela linepe tse halikiloeng ka bateng ea metsi. Bakeng sa merero ena, likhaba tse 2 tsa sessert ea phofo e tšolleloa ka metsi a belang (halofo ea litha e le ngoe): moro o lokiselitsoe ka bateng ea metsi ka metsotso e ka bang 20. Ebe mokelikeli o khopisitsoe, o tlhotloe, kuku e tšeloe. Hoa hlokahala ho sebelisa likhaba tse 3 tsa sessert makhetlo a mararo ka letsatsi.

U ka etsa decoction ea lipitsa tse omisitsoeng: li tšeloa ka metsi ebe li belisoa metsotso e 20. Ho sebelisa seno se joalo ho lokela ho ba ka mpeng e se nang letho ka khalase makhetlo a mararo ka letsatsi.

Ho boetse ho na le risepe e bolokang livithamini tsohle tse ka har'a pods. Makhasi a khethiloeng a tšeloa ka metsi a batang (likhaba tse 2 tsa sessert li hloka ho nka 500 di ml ea metsi) le ho ts'eloa lihora tse 8. Mokelikeli o tsoang o hloekisoa ka gauze. Noa infusion e lokela ho ba ka khalase pele ho lijo tse reriloeng. Ts'ebeliso ea li-valve ho latela risepe ena e u lumella ho lebala ka edema.

Meroho e Kopaneng

Bakeng sa lefu la tsoekere, lingaka li khothaletsa ho sebelisa makhasi a linaoa hammoho le litlhare tse ling tse molemo.

Khetla e entsoeng ka makhasi a blueberry a khotsoeng le makhasi a linaoa e tla thibela kholo ea mathata a pono. Lintho tse omisitsoeng tse omisitsoeng li tsoakane, 400 ml ea metsi e lokela ho nka thispone ea motsoako o lokiselitsoeng. Mokelikeli ona o belisa lihora tse 1/3. Pele o sebelisoa, e lokela ho hloekisoa: ho hlokahala hore o noe lino tse 'maloa ka letsatsi bakeng sa li-ml tse 125.

Risepe e sebelisang metso ea burdock, lehlaka la oats, makhasi a blueberry le lipalesa tsa elderberry li ratoa haholo. Litho tsohle tse omisitsoeng li tsoakane, li nkuoa ka tekano e lekanang. U hloka ho nka 4 tsp., Tšela motsoako ka metsi (o hloka halofo ea litha). Seno se pheha bakeng sa ¼ hora, ebe se kenngoa ka thermos bakeng sa hora e ngoe. Kamora ho sefa metsi, o lokela ho noa decoction ea 50 ml ho isa makhetlo a 8 ka letsatsi.

Ho sa tsotelehe risepe eo u e khethang, o lokela ho hopola bohlokoa ba phepo e nepahetseng ea phepo, ho bala lik'hilojule, palo ea BJU le ho etsa boikoetliso ba kalafo. Haeba ngaka e beha kalafo ea lithethefatsi ka nako e le ngoe, ha u na ho hana lipilisi.

Melemo ea lipampitšana ke efe?

Pericarp e setseng ha ho qhekelloa linaoa ha e kenyeletsoe feela litokelong tsa limela bakeng sa lefu la tsoekere, empa e teng le litlhare tse ling tse sebelisetsoang ho phekola mafu a mang. Li-lifae li molemo haholo ho 'mele oa motho:

1. Tlosa mekhoa ea ts'oaetso.
2. E potlakisa metabolism.
3. Tlosa mokelikeli o kopaneng le chefo.
4. Matlafatsa sesole sa 'mele.

Lithethefatsi tse entsoeng motheong oa sesebelisoa sena li thusa ho fokotsa kotsi ea ho ba le methapo ea methapo ea pelo, tsamaiso ea methapo, hape e na le phello e molemo ponong. Ha u sebelisa infusions ho tsoa makhapetleng a linaoa, tšilo ea sebetsa, ho feta ha edema, boima bo feteletseng bo fokotseha, le boemo ba cholesterol maling. The husk e thusa ho sebetsana le dermatitis, urolithiasis, e sebelisoa kalafo ea hepatitis.

Sebopeho sa lik'hemik'hale

Glycokinin e fumaneha mefuteng ea linaoa. Ntho ena e sebetsa ka mokhoa o ts'oanang le insulin, ntle le moo batho ba ke keng ba phela, ba nang le lefu la tsoekere la mofuta oa 2. Bean husk e ruile ka:

• amino acid
• flavonoids
• triterpene glycosides,
• tsoekere ea tlhaho.

Sehlahisoa se na le livithamini tsa lihlopha tse fapaneng, estrogens, tse sa fumaneheng limela tse ling. Mafura, fiber le asiti ea manyolo e ile ea fumaneha pericarp ea linaoa. Lintho tsa trace ke tšepe, calcium, magnesium, carotene.

Melemo ea ho folisa ea semela

Ka lebaka la sebopeho se ikhethang sa sash, ba hloekisa mali. Thiamine le vithamine C li fokotsa bongata ba li-lipid amana ho eona, tse qholotsang kholo ea atherosclerosis. Phekolo ea nako e telele le lithethefatsi e thibela ponahalo ea k'holeseterole e kotsi. Pericarp e na le matla a ho hlohlora, e imolla ho ruruha, 'me e thusa ho tlosa lehlabathe le calculi ho liphio.

Li-decoctions le li-extracts, tse entsoeng motheong oa makhasi a linaoa, li fokotsa maemo a tsoekere, li fokotsa bohloko ka ramatiki, gout, li matlafatsa marako a methapo ea mali. The husk e sebelisoa bakeng sa pancreatitis, e tšoauoa ka thepa ea anti-inflammatory.

Melao ea ts'ebeliso ho lefu la tsoekere la mefuta e fapaneng

Lijong tse ngata tseo motho a li jang, tsoekere e teng ka bongata. Ho bakuli bao ho sa sebetsanoeng le bona tsoekere e bokellanang maling, e lebisang mathateng le liphihlelong, ho senyeha ha mesifa ea pelo.

Li-decoquices le infusions tse tsoang moeng li tloha hantle li ama 'mele oa motho, ho latela melao ea ts'ebeliso. Ho theola karolo ea tsoekere bakeng sa lefu la tsoekere la mofuta oa 2:

1. Se ke ua sebelisa lithethefatsi haeba li baka kulisoa.
2. Ha ho kgothaletswe ho reka thepa ea litlama tse haufi le litsela le likhoebo tsa indasteri.
3. Se ke oa etsa li-decoctions kapa li-tincture ho tloha pericarp ea linaoa tse sa lomosoang.
4. Ha hoa lumelloa ho beha tsoekere ka lino-mapholi.

Ha manyeme a sa sebetsane le mesebetsi ea ona, ho hlahisoa insulin e sa lekaneng. Glycokinin e fumanehang ka har'a linaoa tsa linaoa e khona ho thusa ho haella ha ntho ena, ka hona, li-cusps li sebelisoa kalafong ea lefu la tsoekere la mofuta oa 1.

Chelete ea Pericarp bakeng sa bakuli ba joalo e lokela ho sebelisoa feela ka tlasa taolo ea setsebi sa endocrinologist, e latela melao ea motheo.

Lithethefatsi tse fanoang ke ngaka

Ho setso le moriana oa semmuso, pods e sebelisoa bakeng sa edema le rheumatism, hobane li na le diuretic. Ka 400 l ea metsi a belang bakeng sa metsotso e 60, tsitlella khaba ea makhasi. Noa chesang halofo ea khalase makhetlo a mararo ka letsatsi.

Ka pancreatitis e sa foleng, 60 g ea pods e omisitsoeng e riteloa ka 0.5 l ea metsi, e tloheloe ho thermos ka lihora tse 5. Sebelisa makhetlo a 4 ka letsatsi pele ho lijo.

Liphetho tse tsoang sehlahong li tlosa puffiness, tlosa mokelikeli o mongata, ka hona li sebelisetsoa ho theola boima ba 'mele. Ascites e tšoaroa ka infusion ea pericarp, e lokiselitsoeng ka ho pheha metsotso e 15 ligrama tse 40 tsa pericarp e le ngoe ea metsi.

Molemong oa phekolo ea lefu la tsoekere, motsoako o amehang haholoanyane o etsoa ho tsoa litlamong tsa makhopho. Bakeng sa bongata bo lekanang ba mokelikeli, likopi tse peli tsa linaoa tse soothoang li nkuoa. Sebelisa 100 g ea moro makhetlo a mararo ka letsatsi.

Ka furunculosis, eczema, maqeba a macha a fafatsoa ka phofo ea linaoa. Tee e tsoang lipampiring e potlakisa ho hlaphoheloa ke sefuba.

Chelete e kopaneng

E 'ngoe ea lithethefatsi tse sebetsang hantle tse fumanehang bakeng sa lefu la tsoekere ke arfazetin. Koleke ena ea limela e fokotsa karolo ea tsoekere maling maling, e thusa ho potlakisa tlhahiso ea glycogen. E kenyeletsa:

• letheka le linaoa
• St John ea wort le joang bo nang le pere
• chamomile inflorescence
• makhasi a blueberry.

Motsoako o joalo o matlafatsa sesole sa 'mele, o tlosa chefo, o ntlafatsa metabolism, o fokotsa tekanyetso ea lithethefatsi tse sebelisoang ho fokotsa tsoekere ea mali.

Meroho e chesang ea moro

Lithethefatsi tse kopaneng tse ka lokiselitsoeng ka thuso ea bona ho fokotsa maemo a bakuli ba nang le lefu la tsoekere. Ka 600 g ea metsi, motsoako oa motsoako o sithabetseng oa makhapetla a makhasi, makhasi a blueberry, lipalesa tsa elderberry, lehlaka la oat, makhasi a linaoa a riteloa ka metsotso e 10. E sebelisoa ho khaba ea e 'ngoe le e' ngoe ea metsoako. Sesebelisoa se tlhotliloe ebe se jeoa ka senoelo sa kotara.

Li-pods li kopantsoe le limela tse ling:

• litholoana tsa juniper (lobes tse 3),
• pere
• motsous oa motso
• makhasi a bereberi (lihora tse 5).

Litho tsohle li hlahisoa ka litara ea metsi. Motsoako ona o sebelisetsoa lefu la tsoekere, le le tsamaeang le lefu la liphio. Ka pyelonephritis, likhaba tse peli tsa stigmas tsa poone le mapheo li nkuoa ka likopi tse peli tsa metsi a belang. Mokhoa oa ho etsa litlolo oa litlama o ngotsoe ka har'a lipakete, li rekisoa ka har'a meriana leha e le efe.

Ho kenella ka serame

Pele u lokisa mokhoa leha e le ofe, liphooko tsa linaoa li omisitsoe, hobane lintho tse kotsi li teng ka har'a pericarp e tala. Ntle le li-decoctions tse chesang, kalafong ea lefu la tsoekere, ba sebelisa infusion e felisang puffiness, mme e thusa ho lokolla mokelikeli o mongata. Ho e fumana, likhaba tse 3 tsa lipitsa li beoa metsing a batang (litara e le 1). Kamora lihora tse 8, infusion e ea hloekisoa ebe e nooa ka khalase pele ho lijo.

Contraindication le litla-morao

Li-decoquices kapa litlatsetso tse tsoang makhasi a linaoa li ka baka ponahalo ea lekhopho, tsa baka karabelo ea anaphylactic. Batho ba nang le allergies ena ba tla tlameha ho ba tela.

Ha ho eletsoe ho sebelisa infusions le li-decoctions, tseo makhasi a kenyelletsoang ho tsona, ho bana le basali ba maemong, ba anyang lesea.

Pod le phofshoane ea poone e hanyetsanoa boemong ba ho se mamellane ho e 'ngoe ea likarolo.

Ka ho fokotseha ha palo ea tsoekere maling, makhasi a linaoa a ka baka komisi. Litsebi tsa lefu la tsoekere li hloka ho noha meriana eo li leng ho eona, ho laola maemo a tsoekere le feela kamora ho buisana le setsebi sa endocrinologist.

Litlhahiso tsa kalafo

Bakeng sa tsamaiso ea molomo, lokisa infusions:

• Thispone e le ngoe ka 400 di ml ea metsi a phehiloeng a sa tsoa ts'oaroa, tsitlella hora ho futhumala,
• ebe o qhekella - sebelisa halofo ea senoelo ka makhetlo a 3-4 ka letsatsi e le diuretic.

U ka hlahisa lipolao tsa linaoa ka tekanyo ea 200 ml ho isa ho 15 g ea makhasi a sithabetseng ka 200 ml ea metsi a phehiloeng, a lokelang ho belisoa metsotso e 10 ka lelakabe le lenyane, le lumelloang ho pholile, le ho tsitsa. Sebelisa li-decoction ka tekanyo ea likhaba tse 2 makhetlo a 3 ka letsatsi pele ho lijo.

U ka pheha linaoa tsa linaoa ka tsoekere ho latela risepe e latelang.

• Tablespoons tse 2 ka halofo ea litha e le nngwe tsa metsi a belang,
• tsitlella thermos hoo e ka bang lihora tse 4,
• mathata, noa halofo ea senoelo makhetlo a 2 ka letsatsi pele u ja.

Ho bohlokoa ho sebelisa risepe e 'ngoe bakeng sa batho ba nang le lefu la tsoekere: lokisa moro o kenelletseng ka tsela ea likhalase tse 3 tsa makhasi a linaoa tsa linaoa le likhalase tse 4 tsa metsi, tse lokelang ho belisoa metsotso e 15 ka mocheso o tlase, o tlhotliloeng, o nooa makhetlo a 4 ka letsatsi halofo ea hora pele ho lijo.

Metsoalle e chesang le e batang

Tsela e latelang ea moro o chesang e ratoa ebile e ea sebetsa:

• tšela metsi a belang holim'a makhasi a linaoa a linaoa,
• mocheso ka bateng ea metsi bonyane metsotso e 15,
• ebe u tšela metsi a futhumetseng ka moro o hloekisitsoeng,
• nka ka mofuthu sebopeho.

Ho kenella ka mokhoa o batang le eona ke pheko e ntle bakeng sa kalafo. Ho na le mekhabiso e mengata ea ho pheha.

kopanya makhasi a 2 a makhasi le 20-30 g ea makhasi a linaoa ka mokhoa o sithabetseng,

• tšela metsi a belang
• tsitlella thermos ka lihora tse 'maloa,
• ebe o pholile ebe o arola.

• ligrama tse ka bang 30 tsa makhasi a linaoa tse omisitsoeng, li ka ba le litlama tse eketsehileng, tsa tšela vodka ka bongata ba senoelo se le seng.
• tsitlella sebakeng se lefifi nako e fetang matsatsi a 20,
• ka nako eo boloka infusion e tlhotliloeng sehatsetsing matsatsi a 'maloa.

Kamora lits'ebetso tse entsoeng, nka mofuta oa marotholi. Motsoako ka nako e le ngoe ha o fetelle ho 50 marotholi.

Meriana e Kopaneng

Risepe e kopaneng e kenyelletsa likarolo tse 'maloa, tse kenyeletsang:

1. Motsoako o sithabetseng oa makhasi a linaoa, 'metso oa burdock, makhasi a blueberry ka tekanyo e lekanang, moo ho lokelang ho eketsoa ligrame tse 100 tsa rosehip. Ebe u tšela ka metsing a belang ka litara e le 1, tsitlella lihora tse 4, e noe letsatsi lohle.
2. Motsoako oa li-blueberries tse sithabetseng, borashe, makhasi a linaoa, monokotsoai oa juniper le lihashe ka tsela e lekanang, kopanya, o ka kopanya feela ka gritter. Ho na le likhaba tse peli feela tse tšelang litara e le ngoe ea metsi a belang, tlohela lihora tse 'maloa, ho nwa likarolo tse nang le mathata letsatsi lohle.

Ho boetse ho na le mekhabiso e joalo ea ho pheha linaoa bakeng sa lefu la tsoekere:

1. Grind 50 g ea makhasi a linaoa a ommeng a nang le blender, eketsa 250 g ea metsi a belang, tlohela bosiu. Sebelisa 100 di ml ka letsatsi pele ho lijo hoseng.
2. Kopola lipampiri ka bongata ba 50 g le 25 g ea flaxseed le khaba ea makhasi a blueberry. Tšela motsoako oa 500 g ea metsi a belang, tlohela ho ritela lihora tse 'maloa. Nka letsatsi ka leng karolo ea boraro ea khalase hoseng, lijo tsa motšeare le mantsiboea.

Mokhoa oa ho ntlafatsa sephetho

Ho kenngoa ha masapo a linaoa ho ka fokotsa tsoekere ea mali ka 40%, nako e sebetsang e fihlela lihora tse 8. Ho sebetsa ha lipampiri ho eketseha ha ho jeoa ke makhasi a poone, St. wort le tansy, dieelle, knotweed, sinamone, amora le blueberry, hopose le echinacea, kofi le linaoa tsa cocoa, tee e putsoa le e tala. E ntlafatsa phello ea konofolo e ncha, lero la k'habeche, decoction ea oat fragseeds. Ho feta moo, ho na le khutso ea mofuta oa 1 le lefu la tsoekere la 2, ketso e qala halofo ea hora kamora ho qala taolo. The husk ho tsoa ho decoction e thusa ho loantša angiopathy, e fa 'mele livithamini le liminerale.

Ho molemo ho kenyelletsa litlolo tse joalo lijong:

1. Cream ea sopho ea meroho. Pheha sopho ho tsoa ho meroho ea hau eo u e ratang ka ho fetisisa le linaoa ntle le makhapetla le likarolo tse thata, e tlise ka ho pheha, pheha nako e sa feteng metsotso e 15, u hlatsoe metsi a manyane. Ebe u sebetsa ka blender, eketsa chisi, konofolo le tranelate e bolila.
2. Stew hop e tšoeu le eiee e tala ka linaoa. Fry pele, ebe u tšela ka tlas'a sekwahelo ka letsoai le oli ea meroho.
3. Fry linaoa tse tala ka konofolo le coriander.
4. Li-cutlets tsa linaoa le li-mushroom. Grie linaoa tse phehiloeng le li-mushroom tse halikiloeng, eketsa mahe, letsoai le li-seasonings. Fry le li-soy crackers.
5. Meroho e halikiloeng. Pheha linaoa tse tala ka ho cauliflower, drain le grind, eketsa letsoai le linoko.