Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 201
Letlalo - 11g
Carbs - 19g
Protheine - 8g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 5 , Cook metsotso e 5
Litšebeletso 4 (sandwich + 1/4 ea apole ka 'ngoe)
U kula oa PB & J ? Ho thoe'ng ka toast French? Tweak diresepe tse peli tsa setso bakeng sa lijo tsa hoseng tsa hoseng.
Ho qeta letsatsi la hau ka lisebelisoa tse matlafatsang ho ka beha boikutlo bo nepahetseng bakeng sa letsatsi, ho u thusa hore u etse khetho e ntle bakeng sa lijo tsohle le bohobe. Tlhahiso ena e na le tšebeliso ea litholoana hammoho le fiber le karolo ea 16 lekholong le karolo ea 18 lekholong ea litekanyetso tsa hau tsa letsatsi le leng le le leng tsa boleng, ka ho latellana, 'me e tlohela botoro le tsoekere e ekelitseng, e senya pelo ea hao.
Lijo
- 1 apole e nyane, e hlajoe ka letsoai ebile e tšesaane
- 1/4 teaspoon sinamone
- 1 teaspoon lero la lemone
- Li-4 tse nang le bohobe ba koro
- Tablespoons tse 4 tsa almonde
- Mahe a maholo a mabeli
- oli ea mohloaare
Litokisetso
- Kopanya lilae tsa apole le sinamone le lero la lemone ka sekotlolo se senyenyane sa microwaves-se sireletsehileng. Hlalosa ka microwave, e koahetsoeng, ka metsotsoana e 45.
- Seha likarolo tsohle tsa bohobe ka halofo 'me u hasane hoo e ka bang halofo ea khaba ea botoro ea almonde ka halofo e' ngoe le e 'ngoe.
- Lokisetsa lilae tsa apole ka holim 'a lebese la almonde, ebe olimo le bohobe bo bong halofo.
- Hula mahe ka sekotlolo se le seng liapole li ne li le ho tsona ebe li li otla. Koahela li-sandwich tse 'nè, u ba lumelle hore ba lule ba be ba qete motsoako oa mahe ka metsotso e ka bang peli.
- Felisa pan e se nang majoe ka oli ea mohloaare le ho hlophisa sandwich ho eona ka mocheso o mofuthu. Ba lumelle hore ba phehe, ba koahele, hoo e ka bang metsotso e 4 ho isa ho e 5 lehlakoreng le leng, ho fihlela lehe le beha.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Liapole ke tlatsetso e monate le e makatsang bakeng sa risepe ena, empa u ikutloe u lokolohile ho sebelisa seo u se ratang! Lierekisi le libanana ke mekhoa e 'meli e sebetsang hantle. Haeba u sebelisa lirekisi, li kopane le uena joaloka liapole le ho latela litaelo tse tšoanang. Haeba u sebelisa libanana, tlosa sinamone le lero la lero la lemone 'me u se ke ua li kenya microwave feela-li li arole' me u li lokise bohobe.
K'hepe ena e sebetsa hantle ka botonate ba pere kapa li-nutters tse ling. Sebelisa seo u se ratang .
Litlhahiso tsa ho pheha le ho sebeletsa
Thabela lijo tsa hau tsa hoseng ka e 'ngoe ea lino tse futhumetseng:
- Koko ea Khauta ea Khauta : Khama ea khauta e kopantsoeng ka letsoho, e kopantsoe ka bohlale le lebese la kokonate bakeng sa seno se khathollang.
- Cocoa Matcha Latte e monate : Thabela li-anti-oxidants ka matcha e tala ea phofshoana hammoho le tse nang le phofo e sa phehoang ka cocoa.
- 5 Sejo se monate Mahe a Khauta : Etsa motsoako oa hau oa sefate se seng se sa tsoa sebelisoa ho sebelisoa mokelikeli ona oa lebese la khauta.
- Khama ea Caroa ea Motsoako : U hloka lisebelisoa tse 4 feela tsa seno sena.
- Ginger e futhumetseng Lekhasi la Cider : Tlatsa kichine ea hau ka monate oa ho futhumatsa o sebelisitsoeng khabisong ena.