Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 292
Letlalo - 13g
Carbs - 34g
Protheine - 13g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 1
Cottage chisi ke mohloli o moholo oa liprotheine ho u fa matla ao u a hlokang ho qala letsatsi la hau. Karolo e le 'ngoe ea seno e tlaase ea mafura e nang le mafura a na le hoo e ka bang ligrama tse 15 tsa protheine. K'hasepe ena e sebelisa chisi ea cottage e le ho hasana holim'a pono ea pumpernickel.
Pumpernickel ke bohobe bo boima bo bobebe ba Sejeremane bo entsoeng ka rye ea lijo-thollo tse nang le mobu o motenya. Bakeng sa letsatsi le nang le pelo e phetseng hantle (le le leng), le ikemiselitse ho etsa bonyane halofo ea lijo-thollo tseo le li jang ka letsatsi ho tloha mehloling eohle ea lijo-thollo .
Kakaretso ea thibelo ea kankere kamehla e akarelletsa litholoana le meroho, tse tletseng tatso, 'mala, li-vithamine, liminerale le li-antioxidants. Setlolo sa koluoa ea chanka ke koloi e kholo ea ho hlahisa litholoana le meroho e monate e monate nakong ea lijo tsa hoseng; u fumana mokokotlo oa hydrating ho tloha likomkomere le tekanyo e monate ea mafura le livithamine tse phetseng hantle ho tswa ho avocado. Sohle seo u se hlokang ke li-grind tse seng kae tsa pepere e ntšo holimo. Etsa hore letsoai lena le sisinyehe ha cheese ea cottage e se e ntse e letsoai.
Lijo
- Likhase tse peli tse bohareng ba pumpernickel kapa bohobe ba rye
- 1/4 senoelo se nang le mafura a mahareng a kotteng, a shapuoa
- 1/2 k'haracado e nyenyane, e lesotsoe
- 1/2 likomkomere, khaola likotoana
- 1/4 teaspoon pepere e ncha e mongobo
Litokisetso
- Pholisa bohobe ba pumpernickel.
- Arola chisi ea ntloana pakeng tsa likhahla tse peli tsa toast le ho hasana holim 'a sefahleho se seng le se seng.
- Fana ka likarolo tsa k'hokotla sekotlong se le seng sa toast. Beha likomkomere lilae holim'a karolo e 'ngoe ea litlolo.
- Senya pepere e ntšo holim'a lihlopha tse peli tsa litlolo.
Mefuta e sa tšoaneng ea lijo le litšebeletso
O rata monate ka lijo tsa hoseng tse monate? Ho e-na le likomkomere le k'hacocia, ka holimo ho li-toast tsa hoseng tsa hau ka li-plums tse butsoitseng tse nkiloeng kapa liperekisi, li-monokotsoai tse ncha kapa li-persimmon.
Ho e-na le pepere e ntšo, eketsa liinamone tse 'maloa tse tsosang ho ntlafatsa tatso e monate ea litholoana le ntloana e nang le letsoai le letsoai.
Ha o fetola monate oa motsoako o motle, o ntse o kotula phaello e phahameng ea chate, 'me ho itšetlehile ka mofuta oa litholoana tseo u li sebelisang, u ntse u fumana khalori e tlase, antioxidant e nang le ho tlōla ho hoholo.
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba o ka fumana kaseke e nyenyane e hlabiloeng ka mahahapa lebenkeleng, mokhoa o tla ba o hlakileng ka ho fetisisa, o tšoana le sefapano se pakeng tsa tranese le li-ricotta. Haeba o sitoa ho fumana chisi e khabisitsoeng, mofuta ofe kapa ofe o tla o etsa, kapa o ka ba oa otla chisi ea hau e nyenyane ka har'a sesebelisoa se senyenyane sa lijo bakeng sa ponahalo e bonolo.