Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 87
Letlalo - 1g
Carbs - 17g
Protheine - 5g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 5 , Cook metsotso e 5
Litšebeletso 2 (likhae tse peli ka 'ngoe)
Tsela e ncha ka ho fetisisa ea ho thabela litapole tse monate ? Toast! Litlolo tse monate tsa litapole li sebelisa litapole tse tšesaane tsa litapole ho e-na le bohobe ho tšoara li-toppings tsohle tseo u li ratang haholo. Lintlheng tsena li kena ka ho toba ho ea holimo, joaloka bohobe, ho hlahisa sehlahisoa se seng se thata empa se monate ka metsotso e seng mekae feela ntle le ho tima ovine kapa setofo sa hau.
Sesebelisoa sena ke khetho e tlase e tlaase e tla u boloka u khotsofetse ha u boetse u thusa ho laola boima ba hao, karolo ea bohlokoa ea ho boloka khatello ea mali ea hau e theoha. Ho eketsa lijo tsohle, joaloka litapole, sebakeng sa lijo tse entsoeng ho ka u thusa ho fokotsa sodium lijong tsa hau le ho eketsa limatlafatsi tseo ka tlhaho li fokotsang khatello ea mali, hape. Bohobe bo rekiloeng bo bolokiloe hangata bo na le sodium e ngata, kahoo ho fetola litapole tse ntle ke sesebelisoa se bohlale sa khatello ea mali.
Moriana o monate oa litapole o monate hape ke tsela e bonolo ea ho eketsa litholoana le li-veggies tse eketsehileng bakeng sa lijo tsa hau, 'me le tsona, li-vithamine tse ngata tsa ho itšireletsa mafung. Litapole tse monate ke tse ling tsa mehloli e molemo ka ho fetisisa ea lijo tsa vithamine A , e thusang ho sireletsa likokoana-hloko molomong oa hao, tsamaiso ea lijo ea mali le tsamaiso ea phefumoloho, hammoho le ho eketsa karabo ea likokoana-hloko ho loantša tšoaetso. Tšebeletso e le 'ngoe feela ea bohobe bo monate bo fana ka karolo ea boraro ea litlhoko tsa vithamine ea hau ea letsatsi le letsatsi.
E boetse e fana ka hoo e batlang e le halofo ea litlhoko tsa hao tsa vithamine ea letsatsi le letsatsi. Vithamine C e sebetsa e le antioxidant mme e susumelletsa batho ho itšireletsa, e leng ho ka u thusang ho loantša tšoaetso le ho fokotsa bolelele ba sefuba.
Lijo
- Litapole tse lekaneng tse lekaneng, khaola bolelele ho likarolo tse 4, hoo e ka bang karolo ea 1/4 cm e lekaneng ka 'ngoe
- 1/4 senoelo setsi sa non yog yogurt
- 6 fragole tse khōlō, tse tšetsoeng ka lehlakoreng le le leng
- 2 tablespoons granola
- 1/8 teaspoon sinamone (khetho)
Litokisetso
1. Beha likhae tse 2 tse monate tsa litapole ka mochini o motlakase le toast ka holimo ho feta metsing ea 2 ho ea ho ea 3, ho fihlela o futhumala. Pheta ka likhahla tse 2 tse setseng.
2. Tšela litapole tse monate tse nang le litapole ka 1 yogue ea yogurt. Holimo le lihlahla tse nkiloeng ka sliced mme u fafatsoe ka granola le sinamone.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa mofuta ofe kapa ofe oa litholoana kapa yogurt ho fetola tatso ea toast ea hau ea litapole!
Litholoana tse ling tse nang le vithamine ea C li kenyelletsa litholoana tsa lirafate, kiwi, liberberries, apricots le phaenapole.
Bakeng sa risepe ea mahala ea gluten, etsa bonnete ba hore granola ea hau e na le gluten.
Bakeng sa kokonate ea lebese kapa ea vegan, sebelisa kokonate kapa yogate ea soy ho e-na le yogurt ea Greece.
Litlhahiso tsa ho pheha le ho sebeletsa
Sheba litapole tsa hau ka toaster ho etsa bonnete ba hore ha li chese. Ho itšetlehile ka toaster ea hau, ho ka nka nako e fetang 3 hore ba phehe. Haeba u ntse u etsa batch e kholo, u ka boela ua li khomarela tlasa broiler ka metsotso e seng mekae ka lehlakoreng le leng.