Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 298
Mafura - 8g
Carbs - 50g
Protheine - 10g
Kakaretso Nako ea 30 metsotso
Qetella metsotso e 10 , Cook metsotso e 20
Litšebeletso 3 (4 di-pancakes + 4 dilae tsa apole)
Kenya mekotla ena e phahameng bakeng sa ho ja lijo tsa hoseng. Ha ba le hōle haholo le mefuta e sa tšoaneng ea setso-ho e-na le ho pata feela ka likhaba tse 'maloa tsa botorate, re sebelisa tad feela ho pheha sinamone le liapole tse monate tse khubelu tsa ginger. Sena se thusa ho boloka mafura a fatše a fokotsehile, e leng se thibelang thibelo pakeng tsa mpa ea hau le bothata ba hao (hape bo tsejoa e le setsi sa hau se tlase sa esophageal sphincter) ho tlohela acid ho feta. Ho fafatsa mahe a linotši, ao lipatlisiso tsa pele li ka 'nang tsa e-ba molemo ka ho otloha ha pelo, ho phethela sejana.
Hape ke habohlokoa ho bontša hore li-pancakes li entsoe ka phofo e feletseng ea koro, e thusang ho leka-lekaneng ho hlahisa li-acidity tse ling tse ling. Leha ho le joalo, ho na le boima bo bongata, kahoo bo na le palo e lekanang ea phofo e lekaneng ho boloka li-pancake ka lehlakoreng la fluffier. Lithollo tsohle ka kakaretso li thusa ho amohela acid, ho thusa ho thibela ho otloa ha pelo.
Lijo
- 1/2 senoelo phofo ea koro eohle
- 1/2 senoelo phofo ea morero
- 1 tablespoon tsoekere
- 1 teaspoon phofo e bakang
- 1/4 teaspoon letsoai
- 1 senoelo sa mafura a mafura
- 1he e kholo, e otloa
- 2 tablespoons alecado, mashed
- 1 tablespoon metsi
- ho se phehe ho tsuba
- 1 tablespoon unsalted botoro, melted
- 1 e khōlō apole e monate e khubelu
- 1/2 teaspoon motsoako oa ginger
- 1/2 teaspoon fatše sinamone
- 2 tablespoons metsi
- 1.5 teaspoons mahe a linotši, a arotsoe
Litokisetso
- Kopanya lisebelisoa tse omeletseng (phofo e feletseng ea koro, phofo eohle, morero oa tsoekere, phofo e bakang le letsoai) ka sekotlolo se senyenyane.
- Hlatsoa hammoho metsoako ea metsi (lebese, lehe, avocado le metsi) ka sekotlolo se le seng, ebe o eketsa lisebelisoa tse omeletseng ebe o hlohlelletsa ho fihlela o kenngoa hantle.
- Senya lero le leholo le ho sitoa ho tsuba le mocheso holim'a lelakabe le tlaase. Spoon batter pancake ka pan, ka likhaba tse 2 ka pente, 'me u theohele ho sebopeho se pota-potileng. Pheha metsotso e peli ho ea ho e meraro ka lehlakoreng le le leng, le metsotso e 'ngoe ho e' ngoe, ho fihlela e e-ba sootho e nyenyane ea khauta.
- Ha li-pancake li ntse li pheha, li tebile 'me li tšela apole ka likhapha tse 12. Ka sekotlolo, tšela botoro holim'a lilae mme u kopanye le ginger le sinamone.
- Lokisetsa liphae tsa apole ka pane e 'ngoe' me u phehele kalaka le maqhubu ka metsotso e 3-5, ho fihlela u nolofalitsoe. Kenya metsi halofo.
- Lokisetsa li-pancake tse 4 ka poleiti le holimo ka liapole tse phehiloeng. Fafatsa ka 1/2 teaspoon mahe a linotši 'me u thabele.
Mefuta ea Lijo le Liphetoho
Re khothaletsa hore u sebelise lebese la likhomo tse tlaase ho e-na le lebese lohle kapa lebese le leng ka mabaka a mabeli. Ntlha ea pele, mefuta e fokolang ea mafura e thusa ho boloka fatše mafura a recipe ka lehlakoreng le ka tlaase, e leng sa bohlokoa ho thibela ho otloa ha pelo. Ea bobeli, e fana ka liprotheine tse ngata ho feta lebese tse ling tse kang lebese kapa lebese la soya. Leha ho le joalo, haeba u sa khone ho noa lebese la khomo, ikutloe u lokolohile ho e fetisetsa bakeng sa almond kapa soy e sa tsoeang.
Ha ho tluoa tabeng ea liapole, khomarela mefuta e khubelu e kang gala, monate o khubelu, le fuji.
Li monate 'me ha li sebelisoe ha ho pheha, empa liapole tse tala li atisa ho ba li-tart le li-acidic e le hore le se ke la sebetsana hantle le ba nang le tsitsipano.
Hona ke swap e bonolo bakeng sa tatso e khathollang: haeba u e-na le eona, sebelisa habeli sesepa sa mobu ka mofuthu ho e-na le mobu.
Litlhahiso tsa ho pheha le ho sebeletsa
Ka holim'a lijo tsa hau ka yogurt e tlaase ea mafura ho e-na le ho feta kapa ho phaella ho mahe a linotši.
Ho na le lipatlisiso tse qalang tse bontšang khokahano pakeng tsa libaktheria tse nang le bophelo bo botle le ho fokotsa tsitsipano. Lijo tse kang thuso ea yogurt e tlaase li tlatsetsa ho microbiome e phetseng hantle.
U ka 'na ua ba tekong ea ho thabela lijo tsa hoseng ka kofi, tee kapa lero la kofi. Ka bomalimabe tsena kaofela li tsejoa ka ho tepella ha pelo. Ho e-na le hoo, u ka leka kofi ea decaffeinated kapa tee ea bo-chamomile e thobang-ha e felle ka ho senya, haholo-holo ha u ntse u tsoela pele ho sebeletsa senoelo se le seng sa li-ounce.