Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 350
Letlalo - 30g
Carbs - 14g
Protheine - 12g
Kakaretso Nako ea 22 metsotso
Qetella metsotso e 7 , Cook metsotso e 15
Litšebeletso tse 3 (li-pancakes tse peli ka 'ngoe)
Li-pancakes ha li lokela ho itella lijo. Kakaretso ena ea pancake e sebelisa lijo tsa almonde le lijo tse monate ho feta mefuta e tloaelehileng ea phofo e tšoeu, 'me lijo tsa almonde li phetse hantle ebile li na le phepo e ntle. Haeba u se u le mocha oa ho sebelisa li-almonde, u hopole hore almond lijo (tse tšoanang le phofo ea almonde) li fapana hanyane ho e 'ngoe ho ea ho e' ngoe, kahoo u ka tlameha ho fetola tekanyo ea metsi ao uo sebelisang ho fumana botenya boo u bo batlang .
Ikutloe u lokolohile ho kenya blueberries kapa litholoana tse ling tse kang diperekisi, phaenepale, kapa esita le ts'oshelete e lefifi e le hore u fumane tatso eo ue batlang. U tla fumana hore li-pancake tsa mahala tse nang le gluten li na le mokhoa o ikhethang, empa ho seng joalo o latsoa hantle feela joaloka li-pancake tse tloaelehileng. Sesepa sa mahala sa gluten se u nolofalletsa hore u ikutloe u le molemo haholoanyane ka ho sebelisa ntho e sa sebetsweng haholo. Moputso ke lijo tse khotsofatsang haholo tse u bolokang u le nako e telele.
Lijo
- 1 senoelo sa almonde lijo
- Mahe a maholo a mabeli
- 1/4 senoelo sa metsi (bakeng sa li-pancake tsa li-puffier, u ka sebelisa metsi a phatsimang)
- 2 tablespoons kokonate oli
- 1/4 teaspoon letsoai
- Khabapo e 1 e tala kapa mahe a linotši
Litokisetso
- Ka sekotlolo se sehareng, kopanya metsoako ho fihlela e kenngoa hantle. Sebelisa whisk kapa fereko ho netefatsa hore li kopantsoe hantle. Etsa hore batter a lule metsotso e seng mekae pele a pheha.
- Pheha joalokaha u ne u ka etsa li-pancake tse ling, ka mocheso o fokolang ho feta kamoo u tloaelehileng kateng ha li ntse li tla phunyeletsa ka potlako ho feta li-pancake tsa setso. Ke rata ho sebelisa pan ea ho tlosa metsi ka oli e nyenyane ea kokonate.
- Sebeletsa ka sirapo ea maple kapa litholoana tse ncha.
Tlhahiso: U tla lemoha hore li-pancake tse entsoeng ka lijo tsa almonde li ke ke tsa "thothomela" ka tsela e tšoanang le li-pancake tse tloaelehileng . Kahoo o tla tlameha ho hlahloba ka tlase ho bona ha ba le sootho. Joale ke nako ea ho li finyella.
Ke Oli Efe eo ke Lokelang ho e Sebelisa?
U ka sebelisa oli ea mohloaare mefuteng e mengata, empa recipe ena e sebelisa oli ea kokonate bakeng sa tatso ea eona e monate. Hase feela mafura a mafura a mafura (a maholo a mafura a monounsaturated), empa a na le mefuta e meng e phelisang hantle e kang li-antioxidants.
Ka lehlakoreng le leng, ka nako e 'ngoe, u ka' na ua se ke ua rata tatso ea oli ea mohloaare lijana tseo e seng tsa bohlokoa. U ka boela ua sebelisa e 'ngoe ea oli e phahameng ea monounsaturated le oli ea soneblomo tabeng ena hobane e na le tatso e sa jeleng paate le ntlha e phahameng ea mosi.
More Breakfast Options
- Lihe: Ho phatloha, ho feta habonolo, le ho phunyeletsoa ke feela karolo ea leqhoa. Leka omelets, frittatas, breakfast burritos, le ho feta.
- Merekere: Lihlahisoa tse ling tse se nang lihlahisoa joale li etsa mefuta e sa tsoaneng ea gluten, empa lijo-thollo tsa 'nete le tsa' nete li entsoe ka lijo tsa folaxe, lijo tsa almonde, esita le TVP (textured vegetable protein).
- Bohobe ba Borofu: Li- Muffins, Li-biscuits, Bohobe le Kofi li ka etsoa ka lijo tsa almonde, lijo tsa li-flax le lijo tse ling tsa gluten. Hape ho na le bohobe bo sa lefelloeng ba gluten moo hona joale.
- Lihlahisoa tsa Dairy tse ka hlahisoang: Li- yogurt, chisi ea kottage, ricotta le tofu, ha li kopantsoe le litholoana, li etsa lijo tsa hoseng tse khotsofatsang. Hape u se ke ua bala liprotheine tse sisinyehang.
Bakeng sa lintlha tse eketsehileng mabapi le lijo tseo u ka li jang nakong ea Paseka, kapa bakeng sa lijo tse thibelang lijo, hlahloba sekhetho sena ka lijo tsa gluten.