Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 208
Letlalo - 9g
Carbs - 29g
Protheine - 5g
Kakaretso Nako ea 125 metsotso
Lokisetsa metsotso e 5 , Cook metsotso e 120
Litšebeletso 2
Pudding ena e monate le e monate e bakang ho ruruha e etsoa ka peo ea chia , e nang le boima ba 'mele ka makhetlo a 10. Sena se bolela hydration bakeng sa hau! The turmeric e fana ka matla a curcumin, e leng antioxidant e matla e ka 'nang ea thusa ho lopolla bohloko ba bang ba ramatiki, ha mango e fana ka fiber e monate. Karolo e ntle ka ho fetisisa? Ho na le metsotso e 5 feela ea nako ea prep e hlokahalang.
Lijo
- 1 senoelo sa lebese sa kokonate sa unsweetened
- Dipeo tse 3 tsa chia peo
- 1/2 teaspoon vanilla extract
- 1/8 teaspoon fatše mocheso
- 1 teaspoon mahe a linotši
- 1 mango e bohareng
- 1 tablespoon kokonate unsweetened shredded
Litokisetso
1. Bakeng sa sekotlolo, hlakola lebese la kokonate, peo ea chia, vanilla, turmeric le mahe a linotši ho fihlela li kopantsoe hantle.
2. Koahela 'me u lule bonyane lihora tse peli, empa ho fihlela bosiu bo le bong.
3. Arola motsoako pakeng tsa likhalase tse peli ho isa ho tse 10 ho ea ho tse ling.
4. Holimo le mango le kokonate e ncha. Kapa, halofo ea mango e pakeng tsa likarolo tse peli tsa pudding ka khalase ka 'ngoe ho etsa chia e khabileng.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Leka mefuta e fapaneng ea litholoana, joaloka libanana le fragole kapa liperekisi le blueberries, tse tla fana ka tekanyo e kholo ea antioxidants.
Sebelisa vanilla le turmeric e eketsehileng haeba u rata tatso e matla haholo (kapa ka tlaase haeba u e rata haholoanyane).
Lebese la kokonate le hlahisa monate o chesang oa tropike ho rorisa mango le kokonate ka tsela ea khabiso. Leha ho le joalo, o ka kenya almonde, raese, litsie kapa lebese la soya sebakeng se seng sa lebese la kokonate. U ka boela oa kenya lebese la likhomo tse tlaase. Ho sebelisa lebese la soya kapa khomo ho tla eketsa protheine e eketsehileng ho pudding.
Limitla tse khethiloeng tse jang kapa lipeo, tse nang le limatlafatsi tse ngata le limela tsa phytochemicals (limela tse hlahisang bophelo bo botle) sebakeng sa kokonate e phatlolohileng.
Li-flakes tsa kokonate, hammoho le linate le lipeo, li fana ka mohloli oa mafura lijong, tse tla u thusa hore u ikutloe u khotsofetse ebile u khotsofetse. Hape, linate tse ngata le lipeo li fana ka mafura a mono le a polyunsaturated, a fanang ka melemo e khahlanong le ho ruruha. Ha e le hantle o sitoa ho fokotsa phepo e nepahetseng, kahoo re rata ho fapana le mefuta e sa khaotseng.
Litlhahiso tsa ho pheha le ho sebeletsa
Kenya pepere ea pepere e ncha e mongobo ho pudding ho kotula melemo e mengata ho tswa ho turmeric. Pepere e ntšo e na le metsoako e thusang 'mele oa hau hore e sebelise ho feta curcumin e loantšang antioxidant e fumanoang ka turmeric. Refrigerate nako e telele bakeng sa pudding e matla le ho feta bakeng sa pudding e fokolang.
U ka pata setšoantšo sena ka makhetlo a mabeli 'me u etse li-breakfasts matsatsi a mane ka nako.