Keletso ena ea banana bohobe e tlase e sebelisitsoe ho tlosa tse ling tsa tsoekere le botoro.
Empa u se ke ua lumella letšoao la "tlaase-khalori" hore le u sitise ho leka mokhoa ona o monate oa bohobe bo potlakileng ba khale. Li-appleauce li fumaneha merero e 'meli ka ho fetola halofo ea botoro le ho eketsa monate ho tloha ha tsoekere e le halofo ea tekanyo ea lijo tse tloaelehileng.
Leka ho sebeletsa sena lijo tsa hoseng kapa li-snacks 'me u se ke ua ikutloa u le molato ho e etsa. Bohobe bo fetoha ka mokhoa o tsotehang o mongobo mme bo tlatsa ntlo eohle ka monko oa eona o nosetsang molomo ha o ntse o baka.
Seo U tla se Hloka
- 1/4 senoelo tsoekere
- 1 ounce (2 tablespoons) botoro, e bonolo
- 1 lehe le leholo la likamore, le otloa
- 1/4 senoelo sa applesauce sa unsweetened
- Li-banana tse 1 tse butsoitseng (hoo e batlang e le tse nyane tse 3)
- 3/4 senoelo sa phofo e nang le morero
- 1/2 senoelo
- phofo eohle ea koro
- 1/2 teaspoon ho soda soda
- 1/4 teaspoon letsoai
Kamoo U ka e Etsang
- Hape o chesang ho isa ho 350 F. Koahela sesepa sa bohobe bo nang le lisekoere tse 8x4 ka ho pheha spray ebe u behella ka thōko.
- Ka har'a sekotlolo se seholo sa ho kopanya, kopanya tsoekere le botoro e nolofalitsoeng ka motsoako ka lebelo le bohareng, hoo e ka bang metsotso e meraro, kapa ho fihlela botoro le tsoekere li kopantsoe hantle 'me li le bonolo ebile li fofa.
- Eketsa lehe le li-applesauce, 'me u otle metsotso e meng e 2. Mene ka bonolo libaneng.
- Khaba e nyenyane phofo e fanoang ka morero oohle le phofo ea koro e feletseng ka likotlolo tse omeletseng tsa ho lekanya le boemo ka thipa. Kopanya litlolo tse peli, soda le ho noa letsoai sejana se seholo.
- Eketsa motsoako oa phofo ho motsoako oa banana, 1/2 senoelo ka nako, ho kopanya kamora 'ngoe ho phaella ho fihlela batter e kolobisitsoe' me ha ho na litapole tse omileng tsa pontšo ea phofo.
- Hlatsoa ka hloko batter bohle ka har'a sesepa sa metsi, u sebelise spatula ho pata likarolo tsa sekotlolo.
- Beha pan ka ontong le metsotso e 50 ho isa ho 1 hora kapa ho fihlela palo ea lehong e kenngoa bohareng ba bohobe e tsoa e hloekile.
- Lumella bohobe hore bo pholile ka pan bakeng sa metsotso e 5. Tlosa bohobe bo tsoang pan 'me u pholile ka ho feletseng mohahong oa terata.
Matšoao a kotsi ka tšebeliso: Lik'hilojule tse 100, lik'hilojule tse 23 ho tloha mafura, 2.5 g mafura a mafura (1.4 g a ntse a mafura), 14 mg k'holeseterole, 108 mg sodium, 2 g protheine, 17 g CHO, 1 g fiber.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 177 |
| Total Fat | 7 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 97 mg |
| Sodium | 380 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 2 g |
| Liprotheine | 5 g |