Mash - morena oa linaoa Lijana tse tsoang masha li ratoa haholo ka Sechaena, Japane, Korea, Pakistani, Indian, Thai. Ka bomalimabe, ka kichineng, setso sena sa linaoa se sebelisoa hangata, empa leha ho le joalo, basali ba nang le tsebo ha ba lokisetsa lijo haholo ba fana ka mefuta e fapa-fapaneng mme ba rua melemo ea lijo tsa letsatsi le letsatsi tsa lelapa. Ha e le hantle, tšebeliso ea masha ke ea bohlokoa haholo: ke letlotlo la liminerale, le akarelletsang khalsiamo, tšepe, magnesium, potasiamo, phosphorus le koporo. Liminerale tsena li bohlokoa bakeng sa mesebetsi ea letsatsi le letsatsi ea 'mele le ho thusa ho thibela lefu la pelo, lefu la tsoekere le mafu a liphio. Potassium, koporo, zinc le magnesium tse ngata li feta linaoa ho feta meroho le litholoana tse ling tse tsebahalang. Ha ho makatse hore ebe mache e nkoa e le morena oa linaoa. Kajeno re lokisa raese le mache. Lijo tse monate, tsa bohlokoa le tse ruileng tse tla tlatsa tafole ea hau le monko oa linoko, le 'mele o nang le limatlafatsi.
Lijo:- Raese e telele ea lijo-thollo 300 g
- Mash 100 g
- Oli e qhibilihisoa ka 50 g
- Turmeric 4 g
- Tse ommeng tse 5g
- Sebaka se khubelu sa pepere 1 g
- Cinnamon phofo 2 g
- Garlic 1 clove
- Pepere e motšo e phofo 4 g
- Cumin e omme 3 g
- Ground coriander 3 g
- Lekhasi la Bay la bobeli.
- Maqiti a 2 pcs.
- Letsoai 5 g
- Mohato oa 1 Bakeng sa ho lokisetsa raese ea lipeo ka mache eo ue hlokang: raese, linaoa tsa linaoa, botorate e qhibilihisitsoeng, letsoai le linoko.
- Mohato oa 2 Hlatsoa linaoa, u tšollele metsi a batang 'me u phehele metsotso e 30 ho fihlela halofo e phehiloe mocheso o tlase.
- Mohato oa 3 Itlatsa, tšela metsi a batang. Ka nako eo tlisa ho pheha, fokotsa mocheso bonyane 'me u kopanye. Ebe o koahela 'me u phehele metsotso e 15.
- Mohato oa 4 Khabareng, o lokela ho lokisa linoko. Nka pepa ea bay, pepere e ntšo le e khubelu, coriander, turmeric, cloves, peo ea caraway le ginger. Li-spice tsohle tse monate ka seretse ho ea sebakeng sa phofo.
- Mohato oa 5 Futhumatsa lero le chesang ka botoro e qhibilihantsoeng, eketsa lekhasi le fry ka nako e ka etsang motsotso.
- Mohato oa 6 Ebe u tšollela linoko tse setseng mme u halefa metsotsoana e 10.
- Mohato oa 7 Ka mor'a moo eketsa raese 'me u pase. Letsoai, tsosa le ho pheha ka metsotso e meng e 10.
- Mohato oa 8 Qetellong ea ho pheha, eketsa konofolo 'me u ise tafoleng e chesang ka salate kapa meroho.