Bakeng sa batho ba bang, ha ho letho le khotsofatsang haholo ho feta lijo tse monate tsa pancake hoseng. Lefu la hoseng la lik'habohaedreite le ka fana ka matla a lekaneng bakeng sa ho etsa mosebetsi oa letsatsi o lekaneng. Empa na li-pancake li phetse hantle? Hase kamehla. Empa, haeba u rata ho qala letsatsi la hau ka sethopo sa metsi, ho na le litsela tsa ho boloka lik'hilojule tsa pancake le li-carcass tse tlase e le hore u li kenye lijong tse leka-lekaneng.
Pancake Nutrition Facts
| Liponkete Tse Nang le Bohlokoa le Likokoana-hloko Nete ea Bohlokoa | |
|---|---|
| Ho Sebeletsa Bohobe bo 2 (232 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 520 | |
| Li-calories tse tsoang ho Fat 126 | |
| Kakaretso ea Fat 14g | 22% |
| Fat Fated 5.9g | 29% |
| Polyunsaturated Fat 2g | |
| Fat 5.3g ea Monounsaturated | |
| Cholesterol 58mg | 19% |
| Sodium 1104mg | 46% |
| Potassium 250.56mg | 7% |
| Li-carbohydrates 90.9g | 30% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 8.3g | |
| Vithamine A 6% · Vithamine C 6% | |
| Calcium 13% · Sesebelisoa sa 15% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Liponkete ka litlolo tse tloaelehileng tse kang botoro le sirapo li fana ka lik'hilojule tsa bohlokoa, mafura, haholo-holo lik'habohaedreite. Kaha hangata li-pancake ha li fane ka fiber leha e le efe, u tla ja ligrama tse 90 tsa lik'habohaedreite le li-carbu tse 90 ha u ja lijo tsena.
Empa lintlha tsa hau tsa phepo e tla itšetleha ka boholo ba mosebetsi oa hau. Linomoro tse ngotsoeng (tse bontšoa) li sebetsa feela ho li-pancakes tse se nang mohopolo tse peli feela tse nang le li-pancakes tse tloaelehileng. Batho ba bangata ba jang lipelo tse chesang pelo ba ja 3-4 li-pancake tse se nang mefuta e mengata le bobeli ba botoro le sirapo.
Haeba seo se utloahala joaloka lijo tsa hoseng tsa pancake, u tla ja lik'hilojule tse fetang 1000 ha u li sebelisa. 'Me haeba u eketsa bacon kapa boroso, palo e ka phahama.
- Haeba u ja li-bacon tse peli , o tla eketsa lik'hilojule tse 74, ligrama tse 6 tsa protheine, ligrama tse 6 tsa mafura le ligrama tse 2 tsa mafura a tletseng lijo.
- Haeba u ja lihlopha tse peli tsa bohobe ba kolobe , u tla eketsa lik'hilojule tse 88, ligrama tse 5 tsa protheine, ligrama tse 7 tsa mafura le ligrama tse peli tsa mafura a tletseng lijo.
Haeba u thahasella palo ea lik'hilojule tsa pancake feela (ha ho na sirapo kapa botoro), e ka itšetleha ka hore na u li etsa ho tloha qalong kapa hore na u reka mecha ea pele.
Linnete tsa Pancake tsa phepo e nepahetseng (Ho ea ka USDA Data)
- Nōka e 'ngoe e nyane (3 "ka hohle) e entsoeng ho tloha ka ntle e fana ka lik'hilojule tse 30, 1 grama ea protheine, 5 dikgerama ea lik'habohaedreite, 0 grams ea fiber le 1 gram ea tsoekere
- E 'ngoe ea li-pancake e ka hare (5 "hohle") e entsoeng ka ntle e fana ka lik'hilojule tse 93, 2 dikgerama tsa protheine, 15 dikgerama tsa lik'habohaedreite, 0 dikgerama tsa fiber le 2 dikgerama tsa tsoekere
- Sejo se seng se seholo sa pancake (7 "hohle) se entsoeng ho tloha ka pele se fana ka lik'hilojule tse 186, 4 dikgerama tsa protheine, 30 dikgerama tsa lik'habohaedreite, 1 gram ea fiber, le 5 dikgerama tsa tsoekere.
Ka hona, na pancake e kopanya joang ho bokella? Ha ho na phapang e ngata ho tloha ho brand to brand. Le mefuta e meng e fapaneng e fana ka phepo e nepahetseng ea pancake. Kahoo haeba u khetha botoroakola, koro, kapa esita le li-pancake mix, u ka 'na ua ja lik'halori le limatlafatsi.
Karolo e le 'ngoe ea tharo e kopantsoeng ke "pancake" e le' ngoe e etsang lik'hakeke tse ka bang 4 tsa lisenthimithara.
Ha e ntse e lokiselitsoe, li-pancake tse tsoang ho hlahisa li-pancake li tla fana ka lik'hilojule tse ka bang 250, ligrama tse 8 tsa mafura, ligrama tse 8 tsa protheine, 37 dikgerama tsa lik'habohaedreite le ligrama tse 7 tsa tsoekere. U ka boela ua lebella ho ja limiligrama tse 800 tsa sodium ka mosebetsing.
Ho thoe'ng ka Lik'halisine ka Li-Waffles?
Ka makhetlo a mangata, ho hlajoa hamonate ho tšoana le li-pancake batter, kahoo, mokhoa oa phepo ea phepo ha o fapane haholo. Ka kakaretso, sefahleho sa "7" se fana ka lik'hilojule tse 218, ligrama tse 11 tsa mafura, ligrama tse 25 tsa lik'habohaedreite le ligrama tse 6 tsa protheine. Feela joaloka li-pancake, linomoro tse tobileng li tla itšetleha ka boholo le lisebelisoa tse sebelisoang. li-cheese le li-flaxseed , ka mohlala, bakeng sa protheine e eketsehileng le fiber, bakeng sa hoseng tšoara lik'hilojule tse 340 ka 'ngoe.
Na Lipancake li Phetse Bophelo bo Botle?
Lipancake li tla matlafatsa lik'habohaedreite tsa hau bakeng sa letsatsi. 'Mele oa hau o sebelisa lik'habohaedreite e le mohloli o ka sehloohong oa peterole, kahoo motsoako ona ke oa bohlokoa. Empa litsebi tse ngata tsa phepo ea lijo li fana ka maikutlo a hore u fumana li-carbs tsa hao tsa letsatsi le letsatsi li tsoa mehloling e phetseng hantle haholo. Hangata lipancake ha li oele kahare.
Li-pancake le li-mixcake tsa pancake li atisa ho etsoa ka phofo e ntlafalitsoeng. Ho ntlafatsa lijo ke ba nang le limatlafatsi tse kenyelletsitsoeng nakong ea mokhoa oa ho etsa. Maemong a mangata, limatlafatsi tse kang li-vithamine le liminerale li tlosoa 'me tse ling tsa tsona lia kenngoa ha li ntse li sebetsa.
Kahoo na lijo tse ntlafalitsoeng li mpe ho uena? Hase hakaalo, empa ha u ja lihlahisoa tsa bohobe tse ntlafalitsoeng u khutšoanyane-iphetola ho tsoa lijong tse tloaelehileng tse nang le metsoako le limatlafatsi tse ling. Phofo e ntlafalitsoeng ka li-pancake hammoho le tsoekere le sirapo e ekelitsoeng e ka 'na ea phahamisa tsoekere ea mali ka potlako' me ea u siea u lapetse nakoana ka mor'a moo.
Hape, haeba u reka motsoako oa pancake, u ka fumana mafura a trans ka lijo tsa hau. Lisebelisoa tse ling li kenyelletsa oli e nkiloeng ka hydrogenated (mafura a trans). Litsebi tsa bophelo bo botle li khothalletsa hore u lekanyetse kapa u qobe ka ho feletseng lijo tse nang le oli ea trans
Mokhoa o Molemo oa ho Lokisetsa Lipetancake
Hona na ho na le tsela leha e le efe ea ho etsa hore lijo tsa pancake li phele hantle? Ehlile! Haeba u kenyelletsa lijo tsa hoseng tse nang le pelo e monate lijong tsa hau tsa beke le beke , leka ho latela litlhahiso tse seng kae tse bohlale ho li boloka li le tlase ka tsoekere, li theohile mafura 'me li theohile ka lik'halori.
- Etsa li-pancake ho tsoa pele ntle le motsoako. Ka tsela eo u tla qoba mafura leha e le efe a trans e ka 'nang ea ipata ka metsoako.
- Sebelisa phofo e feletseng ea koro ho fumana fiber e nyane ka lijo tsa hau ho matlafatsa satiety.
- Ho e-na le ho chesa li-pancake tsa hao ka oli kapa botoro, sebelisa pan ea boleng bo sa tšoaneng e le ho fokotsa mafura a hao.
- Tlohela sirapo le botoro. Ka holim'a li-pancake tsa hau tse nang le li-blueberries tse nang le limatlafatsi, tse tala kapa fragole.
Li-Recipes tsa Bophelo bo Botle
Haeba u se u itokiselitse ho leka ka kichineng le ho leka mefuta e phekolang ea li-pancake, nahana ka e 'ngoe ea liphetolelo ho khotsofatsa motho leha e le ofe ea jang.
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Hopola hore brunch e le 'ngoe, ea ho itlosa bolutu kapa lijo tsa hoseng ha ho khone ho senya morero oa hau oa ho ja hantle. Empa kaha lik'hilojene tsa pancake li ka eketsa ka potlako mme phepo e nepahetseng ea pancake ha ea nepahala, ena ke lijo tseo u ka ratang ho li thabela habonolo. Leka ho eketsa lijo tse ling tsa ho ja lijo tse matlafatsang bakeng sa moralo oa hau oa lijo ho boloka bophelo ba hao bo botle le boima ba hau tseleng.