Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 78
Letlalo - 4g
Carbs - 4g
Protheine - 6g
Kakaretso ea metsotso e 40
Lokisetsa metsotso e 10 , Cook metsotso e 30
Litšebeletso 3 (likopi tse peli ka 'ngoe)
Ho qala hoseng ka lijo tsa hoseng tsa bophelo bo botle ke tsela e ntle ea ho lula tseleng letsatsi lohle. Ke khothalletsa ho ja motsoako o phetseng hantle oa protheine, fiber le mafura hore u lule u tletse le ho matlafatsa lihora tse ngata. Lijo tsa mahe ke li ratang haholo ho fumana liprotheine tse ngata. Ha e etsoa malapeng, e na le phepo e nepahetseng, e monate, e theko e tlaase, ebile e na le khetho e ntle ho ba nang le khatello e phahameng ea mali.
Likopi tsena tsa mahe ke lijo tsa hoseng tse phetseng hantle ka ho fetisisa bakeng sa malapa a phathahaneng a batla ntho e itseng ho e tšoara le ho ea hoseng. Hape ke tsela e ntle ea ho senya meroho ka lijo tsa hoseng. Pakeng tsa mahe, lebese le meroho, o fumana liprotheine tse ngata, fiber le vithamine ho u boloka o phetse hantle ntle le ho phahamisa khatello ea mali ka tsela ea koloi-ka lijo tsa hoseng. Li-eiee le pelepele li boetse li eketsa tatso e ngata ntle le letsoai kapa lijo tse nang le mafura a sodium.
Lijo
- Oli ea oli ea mohloaare
- 1/4 kopi ea onion, e entsoe
- 1/4 senoelo se khubelu sepelepele, se hlajoe
- 1/4 senoelo sa li-mushroom , tse betliloeng
- Mahe a maholo a maholo
- 1/4 senoelo sa lebese
- 1/2 teaspoon pepere e ntseng e qhibiliha
- 1/4 teaspoon lero la konofolo
Litokisetso
- Ovone ea mafura ho 350F. Li-muffin tse nang le silicone liners kapa spray ka ho pheha spray.
- Arola onion, pelepele le li-mushroom lipakeng tsa linoelo tsa muffin.
- Ka sekotlolo, hlakola hammoho mahe, lebese, pepere le phofo ea konofolo. Tšela meroho ka likopi tsa muffin, u siee sebaka se seng ka holim'a senoelo ka seng.
- Boha ka metsotso e 25-30 kapa ho fihlela mahe a behoa. Tlosa ho tloha letsong 'me u lumelle ho pholile. Boloka ho na le setshelo se sa khabeng sehatsetsing sehatsetsing ho fihlela u itokiselitse ho ja.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa mofuta ofe kapa ofe oa meroho e utloahalang hantle ho uena. Broccoli, Kale, le asperagus tsohle li latsoa haholo likheng tsena tsa lehe. U ka boela ua sebelisa meroho e halikiloeng e setseng bakeng sa lithane tsa tatso!
Litlhahiso tsa ho pheha le ho sebeletsa
Ke sebelisa linoelo tsa baking tsa silicone e le hore mahe a se ke a khomarela pan. Haeba u se na letho, u ka sebelisa tšepe kapa li-liner, empa tiisa hore u li tlose pele u futhumatsa ka microwave.
Ho pheta-pheta, koahela li-muffins tsa mahe ka thaole ea pampiri le microwave holim'a pola e sireletsehileng ea microwave bakeng sa metsotsoana e 30 ho isa ho e 60.
Ke khothaletsa ho ja linoelo tsena tsa mahe ka ho sebelisoa ha litholoana tseo u li ratang haholo le sengoathoana sa toast eohle ea koro kapa halofo kapa bagel eohle ea lijo-thollo bakeng sa lijo tse leka-lekaneng. Haeba u potlakile haholo, u ka khomarela e le 'ngoe har'a lijo-thollo tsa "muffin" tsa senyesemane ka selae sa chisi bakeng sa sandwich ea lijo tsa hoseng ka potlako. Hape, sebeletsa ka salsa eo ue ratang haholo haeba u rata!