Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 207
Letlalo - 5g
Carbs - 34g
Protheine - 8g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 10 , Cook metsotso e 25
Litšebeletso 6 (senoelo sa 3/4 ka seng)
Oatmeal ke lijo tsa hoseng tsa bohlokoa ka tlung ea ka. Hase feela litsela tse ngata tsa ho lokisa oatmeal, empa e boetse e ntle bakeng sa pelo ea hau. Lihlahisoa tsohle, joaloka oatmeal, li ka thusa ho fokotsa k'holeseterole ea hao le khatello ea mali, hammoho le ho u thusa hore u boloke boima bo botle ka lebaka la litebelisoa tsohle tse ho lona.
E 'ngoe ea litsela tse bonolo ho etsa bonnete ba hore u qala hantle hantle hoseng ke ho etsa lijo tsa hoseng pele ho nako. Le pere lena le apehileng oatmeal le ka koaheloa mafelo-beke mme le khaola ka majoe a le mong hore le futhumetse mme le thabela libeke tsohle. Thaba ea sinamone, ginger, vanilla, mahe a linotši, le monate oa tlhaho ho tloha peareng ho etsa hore bohobe bona bo behoe feela bobe! Hape ka liprotheine le mafura a phetseng mahe, lebese le flaxseed, oatmeal ena e tla u boloka u tle lihora tse ngata.
Lijo
- Likopi tse 2 tsa khale tse qhibilihileng
- 2 tablespoons fat flaxseed (khetho)
- 1/4 teaspoon fatamente ea sinamone
- 1/4 teaspoon ginger fat
- Likotlolo tse 1 1/2 lebese la khetho
- Mahe a maholo a mabeli
- 1 vanilla ea teaspoon
- 2 tablespoons mahe a linotši
- 1 pere e khōlō, e koahetsoeng le e tšesaane
Litokisetso
- Ovone ea mafura ho 375F. Senya sejana sa ho baka se-inch tse 9 ka oli.
- Ka sekotlolo se seholo, hlohlelletsa li-oats, li-flaxseed, sinamone le ginger.
- Ka sekotlolo se arohaneng, kopanya hammoho mahe, lebese, vanilla le mahe a linotši. Etsa motsoako oa oat. Tšela setopong se lokisitsoeng sa ho baka le holimo ka lipere tse teteaneng.
- Bake metsotso e 20 ho isa ho e 25. Tlosa ho tloha ka ontong le ho pholile pele u seha kapa u hema.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Lierekisi ke e 'ngoe ea litholoana tse phahameng ka ho fetisisa tsa fiber ho pota-pota, empa haeba u sa rate lipere, o ka holimo ho oatmeal ka liapole tse tšesaane tse nang le lintja ho e-na le hoo.
Bakeng sa phetolelo ea lebese, sebelisang lebese le seng la lebese , joaloka lebese la almonde kapa lebese la soya.
O ka nka karolo ea 1/3 ea mahe a makhooa bakeng sa mahe bakeng sa phetolelo e tlaase ea k'holeseterole.
Sirapo ea maple e ka sebelisoa sebakeng sa mahe a linotši.
Bakeng sa phetolelo ea vegan, sebelisa lebese le seng la lebese le khethollang, le sirase ea maple, 'me le nke mahe a nang le "mahe" a folase kapa a "chia" ka ho susumelletsa peo e 1 ea sopho ea khoa kapa mobu o nang le litepisi tse tharo tsa metsi bakeng sa lehe le leng le le leng le hlokahalang. Lumella motsoako hore o phomole ho "gel" ka metsotso e ka bang 10 pele u sebelisa khabisong ena.
Litlhahiso tsa ho pheha le ho sebeletsa
Tšoaea holim'a pears hanyenyane pele u pheha ho ba thusa hore ba phehe hantle ho oatmeal.
Ho phekola oatmeal, microwave e le 'ngoe ka nako e le motsotso o le mong holim'a sekoahelo se sireletsehileng sa microwave.
Ke rata ho sebeletsa oatmeal ea ka e 'ngoe ea Yogurt ea litholoana, litholoana le walnuts ho e etsa lijo tse feletseng, empa e thabela feela.