Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 161
Letlalo - 9g
Carbs - 13g
Protheine - 5g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso tsa 12 (sekhahla se seng le se seng)
K'hope ena e bitsoa "focaccia" hobane e koetsoe ka mokhoa ona-o phuthehile holim'a pampiri, ebe o khaola likotoana tse ling tseo u li batlang. Focaccia e monate ka ho hlaba, ka sandwich, 'me e lula e le oa bohlokoa ka har'a basketball ea bohobe.
Bohobe bona bo boleloang ke "bo thata" ka mokhoa o boima joaloka bohobe bo boholo ba lijo-thollo, empa kaha ha bo entsoe ka koro, ha bo na mofuta oa lijo-thollo joaloka lijo tsa koro. Leha ho le joalo, lik'habohaedreite ka folaxe , ke hoo e batlang e le fiber .
Lehlaka le na le melemo e mengata e hlollang ea bophelo bo botle, e kang ea fiber ea bohlokoa le ea thiamin, hammoho le ho ba le li-antioxidants tse phahameng. Letlapa le boetse le etsa hore bohobe bona bo se na gluten. Empa li-flaxseed hase tsohle tse amanang le phepo e nepahetseng-e boetse e tlisa monate oa monate o monate ho bohobe bona ba focaccia.
Lijo
- Likotlolo tse peli tsa folase peo ea lijo
- Supuni e 1 ea phofo
- 1 teaspoon letsoai
- 1 ho ea ho 2 tablespoons tsoekere
- Mahe a 5 (a otloa)
- 1/2 senoelo sa metsi
- 1/3 senoelo sa oli
Litokisetso
- Preheat oven ho 350 F. Lokisa pan (10x15-inch pan le mahlakoreng a sebetsa ka ho fetisisa) ka pampiri e entsoeng ka oli kapa sesepa sa silicone.
- Ka sekotlolo se seholo, whisk pelase peo ea lijo, phofo e bakang, letsoai le tsoekere.
- Kenya mahe a otliloeng, metsi le oli lijong tse ommeng 'me u kopane hantle. Etsa bonnete ba hore ha ho na likhoele tse hlakileng tsa mahe a mahe a leketlileng ka har'a batter.
- Etsa hore batter e behe metsotso e 2 ho isa ho e 3 ho khutsisa (empa u se ke ua e tlohela nako e telele hoo e qetellang e feta moo ho bonolo ho jala.)
- Tšela batter holim'a penti e lokisitsoeng. Hobane e tla atisa ho pota-pota bohareng, u tla fumana ho eketsehileng esita le botenya ha ue arola hōle le bohareng, boemong bo ka bang lekholo le le leng ho tloha mahlakoreng a pan (u ka tsamaea hohle ho ea fihla bohōleng, empa e tla ba bobebe).
- Boea ka metsotso e ka bang 24 ho isa ho e 28, ho fihlela e khutla ha u ama ka holimo le / kapa e bonahalang e soeufala.
- Lumella ho pholile ebe u khaola ka likarolo tse ling tsa likarolo tseo u li batlang. Ha ho hlokahale thipa e bohale-spatula e tla e etsa.
Peō ea Lekhalo: Ntlo ea Matla
Ntle le ho na le fiber e ngata, li-flaxseed li boetse li na le li-antioxidants tse ngata. Lehlaka le na le lihlahisoa tse phahameng tsa protheine le omega-3 acid, tse thusang ho fokotsa ho ruruha. Lipatlisiso li bontšitse hore folaxe e boetse e ka fokotsa lDL (e mpe) ea li-cholesterol, le ho tsitsisa tsoekere ea mali, e leng molemo bakeng sa diabetics.