Melemo e tšeletseng ea phofo ea banana e tala le mokhoa oa ho e etsa lapeng

Litaba

• Mokhoa oa ho etsa phofo ea banana e tala
• Mokhoa oa ho sebelisa
• 1. Banana kuku le morara o omisitsoeng
• 2. Pancake e nang le phofo e tala ea banana
• Tlhahisoleseling ea phepo e nepahetseng

Phofo ea banana e tala e na le fiber, e na le index e tlase ea glycemic ebile e na le livithamini le liminerale tse ngata, ka hona, e nkuoa e le tlatsetso e ntle ea phepo, kaha e ka ba le melemo e 'maloa ea bophelo bo botle.

Kahoo, ka lebaka la thepa ea eona le sebopeho sa eona, melemo ea mantlha ea bophelo bo botle ba phofo ea banana e tala ke:

1. E o thusa ho theola boima ba 'mele hobane e tima tlala 'me e etsa hore lijo li lule ka mpeng nako e telele;
2. E thusa ho laola lefu la tsoekere hobane e na le index e tlase ea glycemic mme e na le fiber e ngata, e thibelang li-spikes tsa tsoekere ea mali;
3. E ntlafatsa tsamaiso ea mala hobane e na le likhoele tse sa qhibilihang, tse eketsang kuku ea mantle, e nolofalletsang ho tsoa ha eona;
4. E fokotsa k'holeseterole le triglycerides hobane e rata limolek'hule tsena ho kenella kukung ea mantle, ho ntšoa 'meleng;
5. E rata tšireletso ea tlhaho ea 'mele hobane ha mala a sebetsa hantle, a ka hlahisa lisele tse ngata tsa ts'ireletso;
6. Loantša ho hlonama le khatello ea maikutloka lebaka la boteng ba potasiamo, likhoele, liminerale, livithamini B1, B6 le beta-carotene eo e nang le eona.

Bakeng sa ho fihlela melemo ena kaofela, ho kgothaletswa ho ja phofo ea banana e tala khafetsa le ho ja lijo tse nepahetseng, tse nang le mafura a fokolang le tsoekere, le ho ikoetlisa khafetsa.

Mokhoa oa ho etsa phofo ea banana e tala

Phofo ea banana e tala e ka etsoa habonolo hae, e hloka libanana tse 6 feela tse tala.

Mokhoa oa ho itokisa

Khaola libanana ka likhae tse mahareng, u li behe ka lehlakore ka pane 'me u li behe ka ontong ka mocheso o tlase, e le hore u se ke ua li chesa. Tlohela ho fihlela lilae li omme haholo, li batla li oela letsohong la hau. Tlosa ka ontong 'me u lumelle ho pholile ho fihlela mocheso oa mohatsela. Kamora ho bata haholo, beha lilae ka har'a blender ebe u li otla hantle ho fihlela e ba phofo. Sefa ho fihlela phofo e le botenya boo u bo batlang 'me u boloke ka setsing se ommeng haholo ebe u koahela.

Phofo ena ea banana e tala e iketselitsoeng e nka matsatsi a 20 mme ha e na gluten.

Mokhoa oa ho sebelisa

Palo ea letsatsi le letsatsi ea phofo ea banana e tala e ka sebelisoang e ka fihla ho ligrama tse 30, e lekanang le khaba ea phofo ea 1 le halofo. Tsela e 'ngoe ea ho sebelisa phofo ea banana ke ho eketsa khaba e le 1 ea phofo e tala ea banana ho yogurt, litholoana kapa livithamini tsa litholoana, mohlala.

Ntle le moo, kaha ha e na tatso e matla, phofo ea banana e tala e ka sebelisoa ho khutlisa phofo ea koro ha ho etsoa lihobe, limafine, li-cookie le lipanekuku.

Ho bohlokoa hape ho eketsa ts'ebeliso ea metsi ho netefatsa hore kuku ea mantle e na le metsi a mangata le hore e felisoe.

1. Banana kuku le morara o omisitsoeng

Keke ena e phetse hantle ebile ha e na tsoekere, empa e monate ka tekanyo e nepahetseng hobane e na le libanana tse butsoitseng le morara o omisitsoeng.

Lisebelisoa:

• Mahe a 2;
• 3 tablespoons ea oli ea kokonate;
• 1 1/2 senoelo sa phofo e tala ea banana;
• 1/2 senoelo sa oat bran;
• Libanana tse 4 tse butsoitseng;
• 1/2 senoelo sa morara o omisitsoeng;
• Sinamone e le 1;
• 1 teaspoon sopho ea ho baka.

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle, ebe o beha tomoso ho fihlela tsohle li lekana. E ise ka ontong ho e baka bakeng sa metsotso e 20 kapa ho fihlela e feta tlhahlobo ea meno.

Se loketseng ke ho beha kuku ka hlobo e nyane kapa ka sereiting ho etsa limafine hobane ha e hole haholo ebile e na le hlama e batenya hanyane hofeta e tloaelehileng.

2. Pancake e nang le phofo e tala ea banana

Lisebelisoa:

• Lehe le le leng;
• 3 tablespoons ea oli ea kokonate;
• 1 kopi ea phofo e tala ea banana;
• Khalase e le 1 ea lebese la khomo kapa la almonde;
• 1 khaba ea tomoso;
• 1 pinch ea letsoai le tsoekere kapa stevia.

Mokhoa oa ho itokisa:

Otla metsoako eohle ka se tsoakiloeng 'me joale u phehe pancake ka' ngoe ka ho beha hlama hanyane ka pane e nyane e halikiloeng ka oli ea coconut. Senya mahlakore ka bobeli a pancake ebe o sebelisa litholoana, yogurt kapa chisi, ho etsa mohlala.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a boleng ba phepo bo fumanoang phofo ea banana e tala: