Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 290
Letlalo - 13g
Carbs - 39g
Protheine - 9g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso tsa 5 (li-cookie tse 2 ka 'ngoe)
Etsa li-cookie tsa li-cookie tse monate tsa sinamone 'me u tla ba le senojoana se lekaneng ho thabela nako eohle ea mosebetsi (kapa sekolong) beke e telele. Li-cookie tsena tse peli li na le ligrama tse 9 tsa fiber le ligrama tse 9 tsa protheine, e tla u thusa hore u lule u e-na le matla a eketsehileng le a matlafetseng ho feta haeba u ne u ka tšoara pastry ea generic ho tloha ka hara limakasine kapa ka ho reka.
Lijo tse nang le li-fibre tse nang le lijo tse feletseng, meroho, litholoana, linate le lipeo li amana le kotsi e fokotsehileng ea kankere. E 'ngoe ea melemo ea fiber ke hore e thusa ho potlakisa' nako ea phepo ea 'mele,' kapa lijo li nka nako e kae ho feta ka tsela ea lijo, kahoo ho u boloka "kamehla." Fiber e nang le mochine o qhibiliha metsing ho etsa gel 'me e fumanoa lijong tse kang linaoa, oats, liapole le li-flaxseed. Mofuta ona oa fiber o ka boela oa thusa ho fokotsa litekanyetso tsa mali tsa cholesterol tsa mali ka ho theola mofuta o "mpe" oa low-density lipoprotein (LDL) oa cholesterol. Bongata ba batho ba baholo ba hloka ligrama tse 25 ho ea ho tse 38 tsa fiber ka letsatsi.
Lijo
- Libanana tse lekaneng tse peli
- 1/4 senoelo sa almame botoro
- 2 diaspone tsa sinamone
- 2 tablespoons fat foxseed
- Likopi tse peli tse tletseng li-oats
- 1/4 senoelong sa cranberries e ncha
- Dipeo tse 2 tsa likhase tsa chia
Litokisetso
- Preheat oven ho 350F. Tšoaea lakane ea ho baka e nang le pampiri ea letlalo ebe u behella ka thōko.
- Bea libanana ka blender le ho kopanya ho fihlela metsi-joalo.
- Eketsa botoro ea almonde, folaxe le sinamone, 'me u kopane ho fihlela o boreleli.
- Fetisetsa sekotlolo se seholo 'me u kopane le li-oats, li-crranberries le lipeo tsa chia.
- Beha sehatsetsing metsotso e 15 ho isa ho e 30 ho lumella motsoako hore o tiise hanyenyane.
- Etsa motsoako ka lipotoloho tse 10 tsa lisenthimithara. Beha pampiri ea ho baka ebe u flatten. Boha ka metsotso e 30, u potoloha pampiri ea ho baka nakong ea ho baka.
- Sebeletsa li-cookie ka nkho e mofuthu ea kofi kapa tee kapa lebese le lelelele la lebese.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho e-na le li-cranberries tse ncha, leka li-blueberries tse ncha bakeng sa melee e meng e nang le antioxidant e ngata, e hlohlelletsang liapole tse khethiloeng bakeng sa khanya e tsitsitseng, kapa ho lahlela morara o omisitsoeng bakeng sa ho hlophisa litholoana tse ling tsa khale tse omisitsoeng.
Puree ea Rich-rich-vitamine e etsa hore e be sebaka se setle haholo sa banana hobane se na le sebopeho se tšoanang ha se kopantsoe le ho silafatsoa ka thepa.
U ka boela ua sebelisa 1 pure cup ea mokopu sebakeng sa banana. Haeba u sebelisa puree ea mokopu, u ka 'na ua batla ho eketsa ka har'a thispone ea sirapo ea maple hobane mokopu o ka' na oa se monate joaloka banana.
Litlhahiso tsa ho pheha le ho sebeletsa
Tlosa mofuta oa hau kichineng bonyane mefuta e 2 ea "peo e kholo" bakeng sa ho tlatsa oatmeal, ho eketsa smoothies, kapa ho sebelisa thepa e besitsoeng le ho ja lijo. Limelase tsa limela, li-chia, le peō ea hemp ke mehlala ea peō e monate e fanang ka tekanyo ea semela ea omega-3 fatty acids, fiber le protheine.
Reka ka bongata le lebenkeleng sehatsetsing kapa sehatsetsing bakeng sa ho hloekisa.