Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 194
Letlalo - 2g
Carbs - 41g
Protheine - 5g
Kakaretso Nako ea metsotso e 10
Qetella metsotso e 3 , Cook metsotso e 7
Litšebeletso 2 (senoelo sa 3/4 ka seng)
Ha o batla ho sisinya lenaneo la hau la lijo tsa hoseng, leka sekotlolo se mofuthu sa lithollo tsa buckwheat ho e-na le hoo. Peō ena e fokolang-FODMAP e ntse e eketseha ka lebaka la melemo e mengata ea bophelo bo botle. Ke mohloli o motle oa fiber le liminerale, 'me ha o na bo-gluten ho boot.
Lijo
- ½ senoelo se hlahisang lijo tse nang le li-buckwheat
- Senoelo sa 2/3 seno sa lebese sa almond sa unsweetened
- ½ teaspoon lero la mokopu
- 1/8 teaspoon letsoai
- ½ teaspoon lero la vanilla
- Di-teaspoon tse 4 tsa sirase tse nang le maple
Litokisetso
- Li-groats sebakeng sa sekotlolo 'me u li koahele ka metsi. Libaka tsa lihatsetsi sehatsetsing ho koahela bosiu bo bong. Letsatsing le hlahlamang, tlosa li-groats. Ho tloaelehile hore li-buckwheat e be tse ling, 'me li tla ja haholo. Hlatsoa hantle 'me u hule hape.
- Ho setulo sa polokoana sa likotoana tse peli, eketsa li-groats, lebese la almonde, likhase tsa mokopu, le letsoai, 'me u senyetse ho qhaqha linoko. Koahela 'me u tlise pheha, ebe u fokotsa mocheso ho omella tlaase' me u phehele metsotso e 4. Tlosa sekoahelo mme u chese mocheso ho boloka ho omisa le ho pheha bakeng sa metsotso e 2 e eketsehileng, e tsosang nako le nako.
- Tlosa mocheso 'me u tsose ka har'a vanilla le sirapo ea maple.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Holimo ka e 'ngoe ea tse latelang tse fokolang-FODMAP: likhaba tse 2 tse hahiloeng tlaase-linotsi tsa FODMAP ( walnuts , pecans, lialmonde) kapa 1/2 senoelo sa blueberries , fragole, kapa tse tala.
Likarolo tse peli ho tse tharo tsa lebese la khomo ea likhomo li sa sebelisoe sebakeng sa lebese la almonde.
Lijo tse entsoeng ka mokopu li ka etsoa ho tloha qalong ka ho kopanya tse latelang: 1 teaspoon sinamone, 1/2 tekanyo ea ginger, 1/4 teaspoon nutmeg, 1/4 teaspoon tsohlespice, 1/8 teaspoon cloves. Boloka lipalesa tse ling tsa mokopu ho sebelisa nako e 'ngoe.
Litlhahiso tsa ho pheha le ho sebeletsa
Sheba li-groats tse tala tse hlahisitsoeng ka beige tse nang le botala bo botala bo botala. U se ke ua sebelisa li-groats tse sa hulled, tseo e leng 'mala o mosoeu / o motšo ka' mala 'me u se ke ua sebelisa kasha, e leng mefuta e meholo ea koporo ea litholoana tsa buckwheat, ntle le haeba u rata litlolo tsa tsona tse tsitsitseng. Li-groats tse tala tse sa phehoang li boloka hantle ka har'a likhoeli tse 'maloa ha li bolokiloe ka setsing se se nang metsi.
Lihlahisoa li boloka matsatsi a seng makae ha li koahetsoe ka thata le lihatsetsi, kahoo nahana ka ho pheta-pheta khalase.