Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 123
Letlalo - 4g
Carbs - 24g
Protheine - 1g
Kakaretso Nako ea metsotso e 15
Lokisetsa metsotso e 10 , Cook metsotso e 5
Litšebeletso 6
Litholoana tsa lijo tse tsoekere? Ho roha! Empa eseng ka risepe ena ea manana a monate a monate le a monate. Li silafalitsoe ka tsoekere e tšolotsoeng e tšolotsoeng 'me e khabisitsoe ka lebese le nang le botona ba kokonate, e na le motsoako o phethahetseng oa litlolo le litlolo.
Lijo
- 1 phaeneapole, e qhibililoe, e pota-potiloe, ebe e rongoa
- 2 diaspuni tse tsoekere e tala
- 1/8 teaspoon cayenne
- 1/8 teaspoon letsoai
- 4 tablespoons lebese la kokonate
- 3 lime wedges
- Folakha e 1 e entsoeng ka kokonate, e khethollang, bakeng sa ho khabisa
Litokisetso
- Majoe a oli a grill. Beha ho mocheso o bohareng. Ha o chesa, beha likhaepha tsa phaenepple holim'a grill 'me u phehele metsotso e 2 ho isa ho e 3 ka lehlakoreng le leng ho fihlela habonolo. Tlosa phaenapole ho plate plate.
- Ka sekotlolo se senyenyane, kopanya hammoho tsoekere, cayenne le letsoai. Fafatsa ka phaenapole. Koahela ka lebese la kokonate. Spritz ka lero la lime. Haeba u sebelisa, fafatsa li-flakes tsa kokonate. Sebeletsa mofuthu kapa mocheso oa mohatsela.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Litholoana tse behiloeng ke tšenolo!
Popping litholoana ka grill e chesang habonolo e mamella holim'a metsi, e hlahisa monate oa tlhaho, 'me e fana ka monate oa tatso e tsubang. Haeba litholoana tsa hau li sa butsoitse hantle, ke tsela e ntle ea ho ntša tatso e ngata le monate. Leka mokhoa ona ka mahapu, cantaloupe, diperekisi, mangos, kapa libanana.
Na tsoekere ea mali ea hau e feta litholoana? Bakeng sa ba nang le lefu la tsoekere, fiber e litholoana e lekane ho thibela spike ka tsoekere ea mali ho tsoa tsoekere ea tlhaho. Empa ba bang, haholo-holo ba nang le tsoekere e tsoetseng pele haholo, ba ka 'na ba e-ba le kutloelo-bohloko. Haeba ho joalo, thabela monate o monyane ho feta yogurt e hlakileng. Protheine le mafura a yogurt li tla thusa ho boloka tsoekere e tsitsitseng ea mali. Kapa, o ka fetola monate oa hau o sa ratehang kapa oa caloric kapa o tlohela tsoekere ka ho feletseng.
Haeba u amehile ka sepehelo, sebelisa e nyenyane ea cayenne kapa u fetolele li-flakes tse khubelu tse tšositsoeng. Kapa, u ka sebelisa sinamone, e seng e monate empa e phaella ka mokhoa o mong oa tatso e khethehileng.
Joaloka bonase, e boetse e thusa ho fokotsa tsoekere ea mali.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho etsa bonnete ba hore litholoana tsa hau ha li chese, etsa bonnete ba hore grill ea hau e ntle 'me e hloekile. Likotoana tsa lijo tse hahiloeng lijong li ka eketsa tatso e bohloko le e sa thabiseng ho sejana sena.
Kakaretso ena e phethahetse bakeng sa ho sebeletsa lipikiniki kapa boithabiso ba ntle.
Haeba ho hlokahala ho boloka nako, hlahisa litholoana esale pele le refrigerate ho fihlela u se u loketse ho li sebelisa. Ebe ka holimo ho na le tsoekere e nang le linokoana, lebese la kokonate le lime hang-hang pele u sebeletsa.
E le ho etsa hore sejana sena se be le ho feta, holimo ka li-chops tse lefifi, li-cashews tse khabisitsoeng, le kokonate e phatlolohileng.