Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 341
Letlalo - 12g
Carbs - 31g
Protheine - 26g
Kakaretso Nako ea 25 metsotso
Lokisetsa metsotso e 5 , Cook metsotso e 20
Litšebeletso 4 (e le 'ngoe le e' ngoe le e 'ngoe)
Mefuta e mengata ea lipepepere e ts'oanela hore e be le botorate e qhibilihantsoeng, e tsoekere le tsoekere le lisebelisoa tse lomosoang joaloka matla a ho baka le soda ho baka. K'hemik'hale ena e tsosolositsoeng e lebisa tlhokomelo ho liprotheine tse phahameng tse kang mahe , li-cottage cheese tse tlaase, le li-fisi tse fokolang tse nang le li-oat tse khabisitsoeng le ho qhibiliha ha vanilla e ntšitsoeng ho hlahisa marotholi a maholo le a molemo bakeng sa hao.
Patlisiso e eketsehileng e bonts'a hore ho phatlalatsa ho kenngoa ha rona ea protheine ho pholletsa le letsatsi ho ka thusa ho ntlafatsa ho hōla ha mesifa le mokhoa oa ho hlahisa. Batho ba bangata ba ja liprotheine tse nyenyane tsa lijo tsa hoseng, liprotheine tse lekaneng bakeng sa lijo tsa motšehare, le liprotheine tse ngata haholo bakeng sa lijo tsa motšehare. Ka ho arola ka tsela e fapaneng ho fana ka protheine ea rona ho ja lijo tse ling tse 30 tsa lijo tsa hoseng, lijo tsa motšehare le lijo tsa motšehare, re ka khona ho boloka 'mele o boima haholo' me kahoo re fokotsa mafura a mangata 'meleng ea rona e ka lebisang maloetse a sa foleng fatše.
Lijo
- Mahe a maholo a mane
- Likotlolo tse 2 tse nyenyane tsa ntloaneng
- 2 tablespoons fat foxseed
- 1/4 senoelo metsi
- Likopi tse peli tse tletseng li-oats
- 1/2 teaspoon vanilla kapa extract ea almonde
Litokisetso
- Beha lisebelisoa tsohle ho blender le ho kopanya ho fihlela ka tsela e ts'oanang e kopane le e boreleli.
- Hlatsoa tšepe ea masope.
- Ho apara ka mokhoa o khanyang ka oli kapa spray le e seng taelo. Beha senoelo se kopantsoeng sa 1/2 se tletseng batter holim'a tšepe ea mafura 'me u phehe metsotso e 4-5 ho fihlela e le putsoa le khauta.
- Pheta ka batter e setseng. O lokela ho ba le maqeba a 4 qetellong.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Hlahisa senoelo sa blueberries ka batter ea maqhoa bakeng sa matla a antioxidant a matla le matla a fiber.
Kapa, arola banana 'me ue husetse ho ea batter bakeng sa ho eketsa leruo le monate, potasiamo.
Li-waffles li tšoaneloa ke sirapo ea maple feela e le ho phunya. Leka ho eketsa popi ea yogurt, litholoana tse ling tse ncha tse nkiloeng, tse nkiloeng kapa tse entsoeng ka linotši kapa linate tsa linate , kapa esita le ho fa linokoana tse tala tsa kakao. Ho khabisa lijana tsa hau tsa lijo tsa hoseng ho etsa hore ho be monate ho ja, empa hape ho ka eketsa melemo ea phepo e ntle, haholo-holo haeba u sebelisa li-toppings tse boletsoeng ka holimo.
Litlhahiso tsa ho pheha le ho sebeletsa
Na u batla ho etsa bonnete ba hore u ja lijo tsa hoseng tsa bophelo bo botle beke eohle? Etsa liphahlo tsa maqeba mafelong a beke mme u li phehe kaofela. Lumella ho pholile ebe o boloka li setseng ka setsing se sirelelitsoeng. Hoseng feela, panya sefahleho ho ea holimo le holimo ka li-toppings tseo u li ratang. Li-waffles tse rekiloeng tsa ho boloka thepa ke "litaba tsa khale haholo" hona joale.
Kakaretso ena e khomarela melao-motheo ea litapole le litlhahiso tsa thibelo ea kankere tse hlalositsoeng ke Mokhatlo oa Amerika oa Phuputso ea Kankere.