Sena e mpa feela e le phepo e 'ngoe e tsoetsoeng ke libanana tse butsoitseng haholo,' me ke nahana hore u ke ke ua ba le mefuta e mengata ea lipepe tse ngata haholo. U ka sebetsa sena ka tranelate e shapuoa ho etsa hore e be lijo tse ling tse monate , empa ke tekanyo e loketseng ea monate e le hore u ka e utloisisa e le sejo se bobebe (kapa esita le lijo tsa hoseng ).
Ho na le lipepe tse ling tse tharo bakeng sa libanana tse butsoitseng holim'a k'hamphani ea hau:
Bohobe Bohobe bo Mane
Majoe a Banana a Cinnamon-ey
Ka botšepehi Molemo ka ho Fetisisa oa Bohobe
Seo U tla se Hloka
- Likotlolo tse 3/4 tsohle phofo ea morero
- 1/3 senoelo sa cocoa phofo
- 1 teaspoon ho baka soda le ho e
- ½ teaspoon fatše sinamone
- ½ teaspoon kosher kapa letsoai le qhibilihileng
- Senoelo sa ½ (thupa e le 'ngoe) botoro ea unsalted, mocheso oa mohatsela
- 1/2 senoelo leseli le tsoekere e tsoekere
- ¼ senoelo sa tsoekere e nang le granules
- Mahe a maholo a mabeli
- Teaspoon e le 'ngoe e hloekileng ea vanilla
- Libanana tse butsoitseng tse 4, tse mashed
- 1/2 senoelo sa tsokolate e tsoekere e monate kapa e monate
Kamoo U ka e Etsang
- Preheat ontong ho fihlela ho 350 ° F. Butter e bophara ba lisenthimithara tse 9 kapa ka hare ea kaka.
- Ka sekotlolo se sehareng, kopanya phofo, phofo ea cocoa, soda le ho ja, sinamone le letsoai.
- Ka sekotlolo se seholo sa tranelate hammoho le botoro le tsoekere tse nang le motsoako oa motlakase. Otla mahe ka nako. Kopanya vanilla, ebe o otla banana ba mashed.
- Fetola motsoako oa phofo ka motsoako oa banana le lihlopha tse peli ebe o hlohlelletsa ho fihlela o kopane. Kopanya li-chips tsa tsokolate ho fihlela e arolelitsoe ka har'a eona.
- Etsa sekhahla ka batter ka pan, e boreleli ebe o chesa ka metsotso e ka bang 30 ho ea ho ea 35, ho fihlela sefate se e-tsoa se hloekile kapa se ts'oaretsoe ka ts'okolate. Top of the cake e lokela ho ikutloa e le ntle empa e tiile.
- Ha u le ka pan ka mohala oa terata ka metsotso e 10, joale u tlose kaka ka har'a 'pan' me u qetelle u pholile, o otlolohile, mohareng oa terata.
Na u ne u tseba? Libanana ke mohloli o motle haholo oa vithamine B6 le mohloli o motle oa manganese, vithamine C, potasiamo, fiber ea lijo, potasiamo, biotin le koporo. Bohlokoa ba letsatsi le letsatsi bakeng sa fiber ke ligrama tse 25 ka letsatsi, le fiber ena e kenyeletsa motsoako oa likhahla tse sa tsitsang le tse sa tsitsang. Banana e lekaneng e na le 3.1 dikgerama tsa fiber, ho kenyelletsa le 1 gram ea fiber e sesebelitsoeng. Potassium le magnesium libaneng li ka u thusa ho u sireletsa mekokotlong ea mesifa bosiu le nakong ea ho sebetsa. Libanana li na le pectin e ngata, fiber e fokolang ea lijo le tlhaho ea tlhaho ea ho bolaea tlhaho, e kholo bakeng sa ho ja lijo. Banana fiber e na le li-prebiotics tse khothalletsang ho hōla ha libaktheria tse phetseng hantle meleng.
Hape, haeba u leka ho qoba libanana tse butsoitseng, li boloke ka mocheso oa motsoako ho fihlela li butsoitse. Qoba ho ba pepesetsa ho futhumatsa kaha sena se tla potlakisa ts'ebetso. U se ke ua beha libanana firiji pele li butsoitse. Sena se ka ba le phello e fapaneng 'me sa fetola libanana tsa hao tsa banana ka lebelo kapele. Sena se etsahala hobane serame se etsa hore marako a sele a qete pele ho nako, e lumellang tlhahiso ea melanine, ho fetola libanana ka ho feletseng. Ha li bapisoa, ho ka hare ho ka hare ho banana ho sa ntsane ho butsoitse ho tloha ha serame se thibela mokhoa oa ho butsoa ha litholoana.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 339 |
| Total Fat | 18 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 115 mg |
| Sodium | 462 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 3 g |
| Liprotheine | 6 g |