Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 215
Letlalo - 9g
Carbs - 29g
Protheine - 7g
Kakaretso ea nako metsotso e 115
Pele metsotso e 70 , Cook 45 mets
Litšebeletso tsa 6 (e mong le e mong ea entsoeng ka holimo)
Ho na le mabaka a utloahalang a ho kenyelletsa lijo tse feletseng ka pelong ea hau-phepo e nepahetseng. Li na le fiber e ngata haholo le liprotheine ho feta tse ling tse hloekisitsoeng le lipatlisiso li bontša hore li theoha kotsing ea ho otloa ke lefu la tsoekere, mofuta oa 2 oa lefu la tsoekere, lefu la pelo, cholesterol e phahameng, maloetse a ho ruruha, 'me e ka u thusa ho boloka boima ba hau.
Qala ho tlatsa tlhahiso ea hau ea likhoeli tse hlano ho isa ho tse hlano hoseng. Keletso ena ea crepe e na le li-buckwheat, lijo-thollo tse nang le lebitso le thetsang. "Lijo" tsa buckwheat "ha e le hantle ke peō e nang le limatlafatsi tse ngata tse nang le tšepe e ngata, magnesium le potasiamo, har'a limatlafatsi tse ling.
Nate ea bona ea linate e etsa hore sefate se monate sa hore re ntse re lekanngoa ka monate oa chocolatey banana, e leng tsela e bohlale ea ho tlōla Nutella le ho eketsa antioxidants, fiber le potassium ho e-na le hoo. Ha u na le lilae tse 'maloa tsa fragola le lialmonde tse phoroselang u tla ba le lijo tse lekaneng tsa lijo tse nang le lijo tse ling.
Lijo
- 3/4 phofo ea buckwheat
- 1/4 senoelo phofo eohle ea koro
- 1/4 teaspoon letsoai
- Mahe a maholo a mabeli
- 2 tablespoons oli ea limela
- 1/2 teaspoon vanilla extract
- 1/2 senoelo sa lebese le tlaase
- 1 senoelo sa metsi
- 2 tablespoons mahe a linotsi (khethollo)
- Libanana tse peli tse sa lekaneng, tse mashed
- 1/2 teaspoon phofo e sa phehoang ka cocoa
- 1 e kholo ea avocado, mashed (ho ikhethela)
- 8 li-strawberries tse kholo, tse teteaneng
- 4 tablespoons tse teteaneng lialmonde
Litokisetso
1. Hlatsoa phofo ea buckwheat, phofo e feletseng ea koro, letsoai, mahe, oli ea meroho, motsoako oa vanilla, lebese, metsi le mahe a linotsi, ho etsa bonnete ba hore ha ho na li-chunks. U ka etsa sena ka blender haeba u khetha.
2. Penya batter ka sehatsetsing ka hora. Haeba ha u na nako ea ho tlohela mohato ona, empa o etsa hore sehlahisoa sa ho qetela se behiloe hantle.
3. Ha batter ea hao e se e loketse, ha e na letho le apereng pente e kholo, e sa tebang ka ho pheha spray le mocheso holim'a mollo o tlaase.
Hlahloba ebe o ntša senoelo sa 3/4 sa batter (haeba u sebelisa pan e kholo) kapa hoo e ka bang 1/2 ea batter (haeba u sebelisa pane e nyenyane). E tšela ka pan, o e jala ka har'a selikalikoe. U se ke ua khathatseha haeba oa hao oa pele a sa phethahala-hangata ho nka bonyane teko e le 'ngoe.
4. Koahela moropa hoo e ka bang motsotso le halofo, ho fihlela meholo e phunya hanyenyane. E kopanya ka bohale ba spatula le menoana ea hau le ho flip, u phehele metsotso e 'ngoe ka metsotso e' ngoe.
5. Beha sepehelo se phehiloeng ka poleiti ho pholile ha u ntse u lata e latelang ka pan.
6. Ha sefate se latelang se pheha, kopanya banana ba mashed le phofo ea cocoa ho e jala.
7. Ha crepes ea hau e pheha 'me e qhibilihisoa, jala setlolo se tšesaane sa banana banca. Phunye e le halofo 'me u jale sethala se seng se tšesaane ka holim'a halofo. Ho qala halofo e ka tlase, tšela karolo ea boraro holimo, ebe e 'ngoe ea boraro,' me qetellong ea boraro ho fihlela metseng e kopana.
8. Lijo tse nang le lipeo tse nang le lisiloeng, li fafatsa lialmonde tsa salmed, 'me u li thabele.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ke ke ua fumana protheine le khalsiamo e ngata, empa u ka sebelisa lebese ka tsela e bonolo joaloka lebese la almonde kapa soy sebakeng sa lebese le tlaase. Tlohela mahe a linotši haeba u khetha mefuta e fapaneng e monate.
Bakeng sa ho hasana, avocado ke khethollo hobane e alima mongobo o boima ho tlatsa, empa e boetse e eketsa ho tsitsisa. U ka e eketsa ho latela seo u se ratang. Ho e sebelisa ho tla fana ka mafura a monounsaturated a bophelo bo botle ba pelo, a bontšoang ho thusa ho lekanyetsa litekanyetso tsa "tse ntle" le "tse mpe" tsa k'holeseterole.
Manate a mangata a fana ka melemo ea bophelo bo botle ba pelo, ebang ke ho tsoa mafura, ho ba le mafura a mangata, kapa mahlakore a mangata (vithamine E e bontšitsoe hore e khahlanong le ho ruruha le ho thibela liphaka ho theha methapo ea hau). Haeba u se motsoalle oa lialmonde, li fetole li-walnuts, mohlala.
Litlhahiso tsa ho pheha le ho sebeletsa
U ka iketsetsa phofo ea hao ea buckheat haeba u na le motsoako oa lijo tse ntle. Fokotsa ho qeta halofo ea senoelo sa sesepa sa whole buckwheat ho sebelisa recipe.
Perefo ea buckheat e etsa hore ho be le hlama e boima, ke ka lebaka leo ho eketsang metsi ho hlokahalang. Etsa bonnete ba hore u tsoele pele hantle batter pele u phahamisa karolo e itseng.
Ho na le bothata ba ho phatlalatsa hlama ka selikalikoe se phethahetseng? Senotlolo ke makhetlo a mabeli-etsa bonnete ba hore pan ea hao e na le oli e nyenyane haholo ebile ha e chese haholo.
Haeba hlama e hlahisa 'me e khaotsa ho jala hang ha oe tšollela, pan ea hau ha e na mocheso o nepahetseng. E ke e pholile kapa e phethe fatše tlas'a metsi a batang bakeng sa metsotsoana e seng mekae.
Ho lata le ho kenyelletsa crepes ho etsa papatso e monate, empa e sebeletsa e le e ntle e kenngoa. Latela mehato e tšoanang-hasanya ho tlatsa, o hlophisa fragole le lialmonde ka holim'a halofo ea sefate, ebe u pata halofo e 'ngoe.
Hlokomela hore recipe ena e hlahisa crepes tse kholo tse 6. Ho itšetlehile ka boholo ba pan ea hao, u ka qetella u e-na le ho eketsehileng.