Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 109
Letlalo - 7g
Carbs - 12g
Protheine - 2g
Kakaretso ea nako metsotso e 130
Qetella metsotso e 10 , Cook metsotso e 120
Litšebeletso tsa 10 (2x2-inch square e 'ngoe le e' ngoe)
U ka 'na ua tloaela ho senya kapa ho tlohela lisebelisoa ho etsa li-avocado tse nang le pelo e phetseng hantle, bakeng sa botoro, k'hogaretsi ea Segeriki bakeng sa tranelate chisi, le turkey bakeng sa nama ea likhomo ke mehlala ea khale. Ketsahalong ena, u tla ba le lithahasello tse fapa-fapaneng tse monate le tse majabajaba ho fihlela ho lekanngoa ha limatlafatsi tsa tsokolate ea khale.
Flavanols ka tsokolate e lefifi ka boeona e fana ka melemo ea pelo ea hau , ho kenyelletsa le khahlanong le ho ruruha ha li-antioxidants. Tsena li tsejoa ka mefuta e mabe, ka hona ho sebelisa tsokolate e tsoekere, e monate, kapa e ts'oanang e monate.
Etsa botho ka litlhaku. Sepheo sa kakaretso ea linate le lipeo tse fapaneng tse hlano le tse tharo bakeng sa fiber le lihlahisoa tse nang le pelo tse phetseng hantle tsa polyunsaturated, mofuta o le mong oa tsoekere e kenyelletseng litholoana tse omileng bakeng sa monate oa tlhaho, le ntho e itseng eo ue lakatsang, ebang ke likhama tsa likharenate tse ncha, li-flakes tsa kokonate, kapa ho hong ho hong. Re fana ka litlhahiso tse 'maloa tse latelang.
Lijo
- Li-ounces tse 6, tse monate, kapa tse tsoekere tse tsoekere
- 1 tablespoon fat flaxseed
- 1 tablespoon e entsoeng ka lialmonde
- 1paspoon e entsoeng ka li-flakes tsa kokonate
- Khabapo e 1 e entsoeng e omisitsoeng apricots
- 1 isipuni e tala peo ea mokopu
- 2 tablespoons a khethoa walnuts
- 2 tablespoons tse ncha likharenate liarime (ka khethollo)
Litokisetso
1. Etsa phaposi ea kaka pane le pampiri e entsoeng ka letlalo le liaparo tse nyenyane ka ho pheha. Beha ka thōko.
2. Kopanong e nyenyane, kopanya litlhōrō tsohle tsa hau le ho beha ka thōko.
3. Tlatsa pitsa e nyane ka metsi a ka bang 2 limilimithara 'me u tlise semmer. Beha sekotlolo se nang le mocheso holim'a pitsa mme u behe tsokolate ho sona, u se tlohele hore se qhibilihe ha u ntse u hlohlelletsa ka rabara ea rabara e le hore e se ke ea chesa. Etsa bonnete ba hore o tla etsa sena ka mocheso o tlase.
Tsoela pele ho fihlela tsokolate eohle e qhibiliha, ebe u tlosa mocheso ebe o lumella metsotso e le 'ngoe.
4. Tšela tsokolate e qhibilihisitsoeng holim'a pampiri ea letlalo 'me u phunyeletse ka spatula. U lokela ho qetella u e-na le karolo ea 4x10.
5. Fafatsa li-toppings ka tsokolate.
6. Beha makhapetla ka sehatsetsi ka lihora tse 1 ho tsuba le ho thatafatsa, ebe o roba likoto ebe o thabela. Boloka e setseng sejaneng se thata sa moea sehatsetsing.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Tlhahiso ena e ntle haholo ha e tluoa tabeng ea toppings. U ka khetha linate leha e le life tseo u ka li ratang, ebang ke walnuts, lialmonde kapa macadamia e sithabetseng. Ha ho tluoa tabeng ea lipeo, mekhoa e tloaelehileng e kenyeletsa chia le pepitas. E-ea bakeng sa litholoana tse omileng tseo u li ratang - li-disle tsa apulo, apricots, papaya, kiwi, mango, ho omisa fragole, licheche tsa banana. Etsa bonnete ba hore ha ba na tsoekere e eketsehileng. Qetellong, haeba u ka ba fumana 'me ha ba theko e boima haholo, ho phaella likhama tsa likharenate li tlisa likhahla tse ncha tsa tatso le mmala hammoho le ho eketseha ha vithamine C.
Li-flakes tsa kokonate tse sa tsosoang kapa nate e eketsehileng kapa peo e sebetsa hape.
Bakeng sa mefuta e fapaneng ea li-peanut butter, tsosa ka har'a thispone ea lero la phoanate e phofshoana ka tsokolate e qhibilihisitsoeng, ho e-na le ho chesa phapone ea lero la peanut e nang le lero le phofo le sopho ea metsi, e kene ka tsokolate ka mor'a hore e hasane ka letlalo. pampiri, 'me ue pota-potile ka thipa.
Litlhahiso tsa ho pheha le ho sebeletsa
Tataiso ea kemiso e sebelisoang ho sebelisa di-double broiler ea DIY. Sebelisa ea sebele haeba u e-na le eona. U ka boela ua qhibiliha tsokolate ka microwave, empa tshebetso e ba boima haholo. Etsa joalo ka metsotsoana e 10, u susumetsa pakeng tsa mong le e mong.