Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 312
Letlalo - 5g
Carbs - 62g
Protheine - 8g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 5 , Cook metsotso e 5
Litšebeletso 2 (1 senoelo se seng le se seng)
Eketsa li-flaxseeds bakeng sa lijo tse kang oatmeal le smoothies (mme ho molemo ho feta joalo, poro ea raese e sootho!) Ho matlafatsa phepo ea hau ea hoseng. Lihlahisoa ke mohloli o mongata oa lignans, limela tsa phytochemicals tse nang le mefuta e metle ea antioxidant le phytoestrogen, tse ka fokotsang kotsi ea lefu la pelo, ho fokola ha masapo, kankere ea matsoele le matšoao a meriana. Li-flaxseeds li lokela ho ba le matla a ho ntlafatsa li -omega-3 fatty acids le thepa ea antioxidant.
Banana e mashed e eketsa botenya ho porridge, hammoho, libanana li na le mohloli o moholo oa potassium ea diminerale, e leng ntho ea bohlokoa bakeng sa ts'ebetso ea pelo 'me e bapala karolo ea bohlokoa ho lemala le ho robala mesifa.
Lijo
- Likopi tse 1.25 tse phehiloeng raese e khutšoanyane ea raese
- 1 kopi e le 'ngoe ea vanilla soy
- 1 tablespoon fat flaxseed
- Libanana tse 2 tse phakang, 1 mashed le lisi tse leshome bakeng sa ho sebeletsa
- 1/8 teaspoon cardarom fatše
- 1/16 teaspoon letsoai (hoo e batlang e le pinke e le 1)
Litokisetso
1. Chesa raese e sootho e phehiloeng, lebese la soya, banana ea mashed, cardamom, le letsoai ka pitsa holim'a mocheso o phahameng ho fihlela o qala ho phalla. Hlohlelletsa motsoako hangata.
2. Etsa hore mocheso o theohe fatše ebe o bososela ka metsotso e ka bang 5, ho fihlela raese e qala ho fumana metsi a mang le motsoako o shebahala joaloka oatmeal.
3. Etsa likotlolo ebe u sebeletsa sekotlolo se seng le se seng sa banana le sesepa se eketsehileng sa lebese la soya.
Mefuta ea Lijo le Liphetoho
Nakong ea likhoeli tse oang, fetola banana ka lebaka la li-banana tse nang le vitene A-Rich Fou.
U se ke ua rata lebese la soya? Mofuta leha e le ofe oa lebese o tla sebetsa kerekeng ena. Hlokomela hore raese, almonde le mefuta e mengata ea linate tsa linate / peo ka tloaelo li fokotseha ka lik'hilojule, empa li fana feela ka gramme e le 'ngoe ea protheine ka nako eohle.
Litlhahiso tsa ho pheha le ho sebeletsa
Li-flaxseeds tsa fatše li ka tsamaea ka potlako ka potlako, kahoo reka mokotla ebe u li boloka ka mokotleng o kenang ka moeeng kapa sejaneng sehatsetsing sa hau ho boloka bocha.