Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 161
Letlalo - 13g
Carbs - 9g
Protheine - 4g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 10 , Cook metsotso e 10
Litšebeletso 6 (linoelo tse 1 1/4 ka 'ngoe)
Miso e na le liprotheine, fiber, tšepe le magnesium, 'me e ka fokotsa kotsi ea kankere le stroke. Kopanya le mafura a phetseng hantle-le li-protein tse ruileng tsa peanut le li-popcorn tse phahameng, 'me u na le bohobe bo nang le limatlafatsi le bo monate. Ho senya sejo sejoe sena nakong ea bosiu ba lifilimi ho tla u khotsofatsa ntle le ho etsa hore u ikutloe u khotsofetse haholo ho li-butter, popcorn ea letsoai.
Lijo
- 3 tablespoons oli ea canola, hammoho le 1/2 ho 1 teaspoon e eketsehileng haeba ho hlokahala ho lokolla mousu oa peanut-miso
- 1/3 senoelo sa lipompo tsa popcorn
- 1/4 senoelo sa peanut butter
- 1/2 teaspoon miso e tšoeu
- 1/8 teaspoon letsoai
Litokisetso
1. Chesa oli ka pitsa e kholo holim'a mocheso o phahameng o mofuthu.
2. Ha oli e chesa, tlohela likokoana-hloko tse 3 kapa tse 4.
3. Ha maqhubu a popola, eketsa tse ling tse ling tsa li-popcorn mongoaneng. Koahela pitsa, tlosa mocheso, 'me u bale metsotsoana e 30. Mohato ona o lumella mahlo a mang a mang hore a fihle mocheso o haufi-ufi e le hore ha o khutlisetsoa mocheso, bohle baa pota nako e le 'ngoe.
4. Kamora metsotsoana e 30, khutlisetsa pitsa e koahetsoeng mocheso.
Li-popcorn li lokela ho qala ho fofa butle-butle ebe li potlakile le ho feta. Hang ha palesa e ntse e tsoela pele, sisinya ka potlako pitsa. Leka ho boloka sekoahelo hanyenyane ho tlohela mouoane o feteletseng. Hang ha sebapali se lieha ho khutlela morao (metsotsoana e mengata pakeng tsa pops), tlosa pan ho tloha mocheso 'me u tlose sekwahelo.
5. Ho etsa motsoako oa miso peanut butter: Kopanya monate oa peanut, miso le letsoai ka sekotlolo se senyenyane ebe o chesa ka mofuthu ka mocheso o tlaase, o hlohlelletsa khafetsa, ho fihlela motsoako o nyelisoa hanyenyane mme o senyeha ka metsotso e ka bang 5. Haeba motsoako oa hau o tiile haholo mme o sa qhibilihe (sena se ka 'na sa etsahala ho latela mofuta oa peanut butter eo u nang le eona lapeng), eketsa 1/2 ho isa ho 1 teaspoon oli e eketsehileng ea canola mme u tsoele pele ho hlohlelletsa. * U ka boela oa etsa sena ka microwave: tsosang hammoho peanut butter, miso, le letsoai sekotlolo se bolokehileng sa microwave le mocheso ka metsotsoana e 15, hlohlelletsa, hape metsotsoana e 10 ho isa ho e 15 ho fihlela motsoako o tsitsitse.
6. Koahela motsoako oa botsoako oa botsoako oa miso holim'a li-popcorn, u behe sekoahelo holim'a pitsa, ebe u sisinya pitsa ho fihlela motsoako o arolelitsoe ka tsela e tšoanang holim'a li-popcorn. Lahlela ka sekotlolo mme u thabele.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Leka li-butter tse fapaneng tsa linate ho e-na le libate tsa peanut bakeng sa mefuta e sa tšoaneng ea tatso.
Almond bohobe bo na le lik'hilojule tse lekanang, li-fiber tse nyane, liprotheine tse nyenyane haholo, 'me li na le calcium e ngata ho feta peanut butter.
Etsa sena ho itlhoekisa ka ho eketsa likhahla tse seng kae tsa pepere e ntšo, phofo ea phofo, kapa khaba ea peo ea chia ho motsoako oa motso oa botonate oa miso. Limela tsa Chia li na le fiber e ngata, omega-3 fatty acids , calcium, magnesium, manganese, le phosphorus. Limela tsena tse nyenyane tse nyenyane, li na le li-antioxidants tse ngata 'me li ka thusa ho fokotsa kotsi ea kankere, lefu la pelo le lefu la tsoekere la mofuta oa 2.
Litlhahiso tsa ho pheha le ho sebeletsa
Ena ke risepe e monate le e ikhethang ea ho ea moketeng oa phomolo. Etsa habeli litekanyo tse peli kapa tse tharo mme u arolelane le baeti ba hau! Haeba u ikutloa u le moketeng, tsamaisa basketkete e kholo le napkin e mebala-bala 'me u sebelise li-popcorn ho eona bakeng sa bohobe bo monate le bo monate. Lihlahisoa li tla lula lijaneng tse se nang metsi ka mocheso oa kamora matsatsi a 2.