Steel Steel Pula Oatmeal le Li-Walnuts le Cherries tse omisitsoeng

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 323

Mafura - 8g

Li-carbs - 57g

Protheine - 9g

Kakaretso ea metsotso e 45
Lokisetsa metsotso e 5 , Cook metsotso e 40
Litšebeletso 2 (likotlolo tse 1 1/4 ka 'ngoe)

Bo- squash bo bobeli ba mariha (ho akarelletsa le mokopu) le li -cherry tse omisitsoeng li na le li-carotenoids tse ngata , tseo 'mele o fetohang ho vithamine A, e leng limatlafatsi tse bohlokoa bakeng sa ho itšireletsa mafung le ho boloka lisele tse phetseng hantle. Mokopu o boetse o na le lutein le zeaxanthin, carotenoids e mahlaseli a mosehla a thusang ho sireletsa mahlo a bona ka ho hloekisa mahlaseli a mangata a matla a mahlaseli a kotsi a ka senyang lense ea liso le retina.

Ho kenyelletsa metsoako ena e nang le limatlafatsi tse entsoeng ka tšepe oatmeal e fetola lijo tsa hoseng tsa hau hoseng ka lijo tse tebileng. Ho ja oatmeal e nang le fiber e ngata haholo ho ka thusa ho theola k'holeseterole le ho ba le tšireletso pelong, hape.

Lijo

• 1/2 senoelo sa khase se entsoeng ka khauta
• 1 senoelo sa metsi
• 1/2 senoelo sa lebese le tlaase
• 1/2 senoelo sa mokopu sa mokopu
• 1/2 teaspoon sinamone
• 1/4 teaspoon nutmeg
• 1/4 ginger ea teaspoon
• 1/8 li-cloves tsa teaspoon
• 2 tablespoons maple sirapo
• 2 tablespoons a khethoa walnuts
• 2 tablespoons omisitsoeng cherries

Litokisetso

1. Beha li-oats ka sekotlolo se ka hare mme ho futhumetse ka holimo, ho hlohlelletsa khafetsa, ho fihlela li-oats li qala ho hlajoa hamonate, hoo e ka bang metsotso e meraro.
2. Eketsa metsi le lebese 'me u tlise ho pheha, ho hlohlelletsa khafetsa.
3. Fokotsa mocheso ho omisa tlase, koahela sekoahelo mme u phehe, o susumetsang ka linako tse ling, metsotso e 15 ho isa ho e 20.
4. Hlohlelletsa puree ea mokopu, linoko, le sirapo e 1 ea sopho e entsoeng ka 'mala o se nang letho, e tsosang ka linako tse ling, ka metsotso e meng e 5.

1. Tlosa mocheso 'me u kene likotlolo tse peli.
2. Ho hlatsoa li-walnuts ka skillet e ommeng ho fihlela li nkha monko o nkhang hamonate 'me li qalile ho sootho, hoo e ka bang metsotso e meraro.
3. Arola li-walnuts tse entsoeng ka letsoho, li-cherries tse omisitsoeng le sopho e setseng ea sirapo pakeng tsa likotlolo tse peli.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Bakeng sa ho lokisoa ha nako ea lehlabula, tlosa puree ea mokopu 'me u eketse lebese le leng sebakeng sa lona. Ho ntša mokopu, e leng meroho ea starchy, o tla fokotsa likaroloana tsa lik'habohaedreite (1/2 senoelo sa lebese se na le ligrama tse 6 tsa lik'habohaedreite le 1/2 ea khase ea mokopu e nang le lik'hilograma tse 10 tsa lik'habohaedreite) le ho matlafatsa protheine recipe.

Bakeng sa kotlo ea antioxidant, ka holimo ho na le monokotšoai, monokotšoai oa selemo kapa litholoana tse entsoeng ka lejoe tse lesesaane tse kang liperekisi, plums kapa nectarine.

Litlhahiso tsa ho pheha le ho sebeletsa

Ho e-na le ho sebelisa puree ea mokopu, u leke ho iketsetsa puree ka mokopu kapa squash ea mariha. Hlalosa sebone ho 425F, khaola squash kahare ho sebelisa thipa e bohale.

Hlakola dipeo mme u boloke bakeng sa tšebeliso e 'ngoe.

Tlanya lekhapetla le nang le pampiri e ngotsoeng ka letlalo 'me u behe libaka tsa squash ka holimo. Kola kotara ka 'ngoe ka 1/4 ho isa ho 1 teaspoon oli ea mohloaare. Boha ka metsotso e 45 ho isa ho 1 hora, ho fihlela squash e le fereko e bonolo. Tlosa ka ontong 'me u lumelle ho pholile. Tlosa nama ea ka ntle le puree li-insides tse bonolo ka ho kopanya kapa ho qoelisoa.