Meroho ea liprotheine tsa mokopu bakeng sa lijo tsa hoseng tse ntle tsa kamora 'papali ea boithabiso

Litaba

• Li-Pancakes tsa Protheine ea Mokopu o Sebelisang Ha 'ngoe
• Tlhahlobo bakeng sa

Hang ha lekhasi la pele la hoetla le fetola mmala, ona ke lets'oao la hau la ho kenella ka botlalo mokhoeng oa ho rata mokopu. (Haeba u le sehlopheng sa Starbucks Pumpkin Cream Cold Brew, mohlomong u qalile ho tlatsa mokopu oa hao nako e telele pele ho moo, TBH.)

Ka risepe ena ea li-pancake tsa protheine ea mokopu, u ka kopanya lerato la hau la mokopu le lerato la hau la lintho tsohle tsa hoseng le tsa brunch. (Related: Li-Pancakes tse Molemohali tsa Protheine tseo U ka li Etsang)

Ehlile, ho ja mokopu o mongata ka hoetla ho kanna ha bonahala e le ntho ea bohlokoa ea #, empa ho na le melemo e mengata ea bophelo bo botle ba mokopu e etsang hore squash ena e be ea bohlokoa ho memes ea hau ho metsoalle ea hau. Senoelo se le seng sa mokopu se na le liphesente tse 250 tsa boleng ba hau ba letsatsi le letsatsi ba vithamine A, 'me hobane squash e' mala oa lamunu ke mohloli o motle oa vithamine C, e matlafatsa sesole sa hau sa 'mele. Sena se molemo haholo nakong ea ho qala ha nako ea feberu.

Hape, ha se lipanekuku tsa hau tse tloaelehileng. Ka lebaka la almonde le phofo ea koro e felletseng le lipelo tsa hemp, lipanekuku tsena tse se nang mahe li paka thane ea protheine — ligrama tse 15 ho nepahala — hammoho le tekanyetso ea mafura a phetseng hantle. 'Me haeba u batla ho eketsa protheine le ho feta, o ka chencha halofo ea protheine phofo bakeng sa halofo ea phofo ea almonde.

Na u batla ho noa fiber? (Ho feta moo, fiber e na le melemo e mengata hoo e ka 'nang ea e-ba eona limatlafatsi tsa bohlokoa ka ho fetisisa lijong tsa hau.) Li-pancake tsena tsa protheine ea mokopu li na le ligrama tse robeli tsa fiber, e leng hoo e ka bang karolo ea boraro ea lijo tse khothalletsoang letsatsi le letsatsi bakeng sa basali. Bonus: Li boetse li na le tšepe e tiileng (15 lekholong DV) le calcium (karolo ea 18 lekholong ea DV).

Li-Pancakes tsa Protheine ea Mokopu o Sebelisang Ha 'ngoe

Lisebelisoa:

• 1/2 senoelo sa lebese la almonde
• 1/4 senoelo sa phofo ea koro e feletseng
• 1/4 senoelo sa phofo ea almonde
• 1/4 senoelo puree ea mokopu
• 1 tablespoon hemp lipelo
• 1/4 teaspoon linoko tsa mokopu
• 1/4 teaspoon phofo e bakang
• Pinch ea letsoai
• Phofo ea monate, e kang tsoekere ea 'moba kapa stevia (e khothalletsoang haeba u sebelisa lebese la almonde le sa tsoekere)

Litsela:

1. Beha lisebelisoa tsohle ho blender kapa processor ea lijo ebe o otla ho fihlela o kopantsoe ka ho lekana.
2. Ho futhumatsa griddle ea pancake holim'a mocheso o bohareng, le seaparo ka ho pheha.
3. Spoon the batter holim'a griddle ho theha li-pancake tse 3-4. Pheha ho fihlela o le sootho ka mahlakoreng ka bobeli.
4. Natefeloa ka li-toppings tseo u li ratang tsa pancake.

Lintlha tsa phepo e nepahetseng: lik'hilojule tse 365, ligrama tse 15 tsa protheine, ligrama tse 20 tsa mafura, 31 grams carbs, 8 grams fiber, 5 grams tsoekere

Tlhahlobo bakeng sa