Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 205
Letlalo - 11g
Carbs - 22g
Protheine - 6g
Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 15
Litšebeletso 6
Ketsahalong ena, lilae tsa apole li qala ho kenngoa ka botoro e nyane ho etsa mmala le tatso e kang caramel. Joale, lebese le tlaase la mafura, mahe le phofo ea spelloa li tšeloa ka holimo ebe li apeloa ho fihlela li ikhohomosa.
Liapole ke mohloli o motle oa fiber e fokolang le vithamine C, 'me li na le likokoana-hloko tse itseng tse khahlanong le ho ruruha joaloka quercitin, tse nang le phello e sireletsang' mele ka ho thibela ho hōla ha lisele tse itseng tsa kankere.
Tlhapi e hlalositsoeng e na le sefahleho se tšoanang ho phofo ea koro eohle, ho alima lijo tse nang le nutric ho fiber e phahameng, phofo ea protheine e phahameng. Pile e hlalositsoeng e boetse e na le metsi a mangata a ho itšireletsa, ho bolelang hore limatlafatsi li noa habonolo ke 'mele.
Kakaretso ena e tla u thusa bonyane halofo ea lijo-thollo tseo u li jang letsatsi le leng le le leng lijo-thollo kaofela . Hammoho le ho ja litholoana tse lekaneng, meroho, linaoa le limela, u tla kopana le litebelisuoa tsa hau tsa letsatsi le letsatsi , tse sireletsang pelo ea hao le marulelo khahlanong le kankere e amanang le eona.
Lijo
- Mahe a maholo a maholo
- ¾ senoelo sa lebese le tlaase
- ¾ senoelo se hlahisitsoeng phofo
- 1 teaspoon vanilla extract
- ¼ teaspoon letsoai
- 1 teaspoon sinamone, e arotsoe
- 4 tablespoons sialate unsalted, arotsoe
- 2 diapole tse sephara, tse teteaneng le tse tšesaane
- 1ponepo e khanyang tsoekere e tsoekere
- 1 tablespoon phofo e tsoekere
Litokisetso
1. Preheat oven ho 425F.
2. Hlatsoa mahe, lebese, phofo, vanilla, letsoai le halofo ea sinamone ka sekotlolo. Beha ka thōko.
3. Qhibiliha halofo ea botoro ka tšepe e entsoeng ka tšepe. Kenya litapole tsa apole mme u fafatsoe ka tsoekere e sootho le sinamone e setseng. Pheha, e tsosang hangata, ho fihlela liapole tsa apole li koahetsoe, li ka ba metsotso e 4. Fetisetsa plate.
4. Tlosa skillet le mocheso ka ontong ka metsotso e 5 ho isa ho e 8 ho fihlela ho chesa haholo.
Eketsa botoro e setseng ho skillet, ho etsa seaparo se ka tlaase le mahlakoreng.
5. Ekelletsa lilae tsa apole ho skillet 'me u tšollele ho hlasela.
6. Etsa ka morao ka ontong 'me u bake metsotso e 15 ho isa ho e 20 ho fihlela pancake e ikhohomosa' me e soeufalitsoe ho pota-potiloe le metse.
7. Khaotsa phokete e feliloeng ka tsoekere e phofshoana mme u sebetse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Le hoja botoro bo phahame ka mafura a mangata le k'holeseterole, ka linako tse ling ho sebelisa botoro e nyane ho ka eketsa tatso ea recipe. Qetellong, motho ea sebetsang ka pancake ena (1/6 ea pancake) o na le likhabapo tse 2 tsa botoro (lik'hilojule tse ka bang 70, ligrama tse 8, mafura a mafura a mangata; 20 mg k'holeseterole). Haeba u batla ho hlahisa six ka botlalo, u ka sebelisa oli e sa jeleng paate joaloka oli ea canola. Oli ea canola ha e na li-cholestrol, leha ho le joalo e sa ntse e le mafura haholo, empa mofuta oa mafura o tsejoa e le mafura a saaturated, a nang le pelo e ngata ho feta mafura a mangata.
Litlhahiso tsa ho pheha le ho sebeletsa
Nako ea ho oa ke nako e ntle ea ho thabela diapole. Tšoara lelapa la hau le metsoalle 'me u nke leeto polasing ea apole moo u ka khethang liapole tsa hau tsa selemo. Ena ke mokhoa o motle oa ho tšehetsa mapolasi a sebakeng seo 'me ho ithabisa ho oela kantle ho thobalano.