- nyalothe - 1 khalase
- metsi - likopi tse 2 (kapa likhalase tse peli tsa lebese)
- botoro - 2-3 Art. likhaba
- letsoai - Ho latsoa
- tsoekere - 0,5 st. likhaba (khetho)
Limela tsa nyalothe li na le tšepe, fluorine, magnesium le manganese. Khothalletsa hore u bala Moriri oa mapolesa o buelloa ho ba nang le lefu la phokolo ea mali le mafu a pelo ea methapo ea pelo. Hape, poro e na le li-amino acid tse hlokahalang, lik'habohaedreite tse fokolang le limela tsa meroho, tse etsang hore e be tsa bohlokoa haholo. Ka lebaka la lintho tse rarahaneng tsa lik'habohaedreite, mapolanka a phallo ke sehlahisoa se setle sa ho lahleheloa ke boima ba 'mele. Ho etsa phala, khetha ho kopa ho feta mosehla. Phala ea mafura e ka fanoa ka litholoana, litholoana tse omisitsoeng, mokopu le leoatle. Ketsahalong ena, mekhoa e 'meli ea ho pheha phala e nkoa e le: ka metsi le ka lebese. K'hope ea palesa ea nyalothe: nyalothe e kenang metsing. Ho hotle ho hlatsoa kamosa tlas'a metsi a batang, ka makhetlo a 5-7. Ebe u fetela ka metsi a phehang. Ka saucepan tlisa letsoai le letsoai ho pheha. Kenya kopo le tablespoon e le 1 ea botoro. Pheha holim'a mocheso o tlaase, o hlohlelletsang ho fihlela poro e matlafatsa. Litepe tse loketseng ho kopanya le botoro e qhibilihisitsoeng le ho sebeletsa. Letlalo la mapolanka ka lebese. Ho hotle ho hlatsoa kamosa tlas'a metsi a batang, ka makhetlo a 5-7. Ebe u fetela ka metsi a phehang. A saucepan tlisa 1-2 linoelo tsa salted metsi ho pheha. Kenya lesela le ho pheha ho fihlela halofo e phehiloe. Ka nako eo eketsa lebese le chesang, botoro le tsoekere. Pheha ho fihlela pariki e teteaneng. Ka mor'a moo, u ka beha pene ka har'a sebareng.
Litšebeletso: 4