U Lokela ho Leka Sena Genius TikTok Hack bakeng Mini Banana Pancakes

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Ka bokahare ba tsona bo mongobo le tatso e monate hanyane, li-pancakes ke e 'ngoe ea litsela tse ka sehloohong tseo u ka etsang flapjack. Ntle le moo, Jack Johnson ha a ka a ngola ka mothapo oa blueberry, na ha ho joalo?

Empa haufinyane, basebelisi ba TikTok ba sibolotse bohlale - le bo bonolo haholo - bo qhekellang bo isang lijo tsa hoseng tse bonahalang li se na sekoli boemong bo latelang. Ho etsa li-pancakes tse tloaelehileng tsa banana, o pshatla naner kaofela, o e kenya ka har'a lino tsa hau, ebe o kopanya thepa ea hau e omileng, o theha batter e teteaneng. Empa ka leqheka lena, o shapa batter ea pancake (ebang hang hang kapa ho tloha qalong), khaola banana, ebe u sebelisa fereko ho dunk sekoto se seng le se seng sa motsoako. Kamora hore u tlohele likhae ka griddle e chesang ho pheha metsotso e seng mekae, u setse ka ho longoa ke banana, gooey, pancake. Ho lebohile nna.

Le ha mokhoa ona o etsa li-pancake tse boholo bo phethahetseng bakeng sa tšebetso ea TikTok mini ea lijo-thollo, mapheoana a manyane a ntse a paka lintho tse ngata tsa bophelo bo botle, ho bolela Keri Gans, M.S., RDN, C.D.N, aSebopeho Setho sa Brain Trust. "Batho ba nahana hore libanana li na le likhalori tse ngata, empa ba hlokomoloha boleng ba phepo le seo ba fanang ka sona," oa hlalosa. "Ba boetse ba nahana hore libanana li na le tsoekere e ngata, empa hopola, ho etsahala ka tlhaho, kahoo ho bolela hore tsoekere e tla le melemo eohle ea bophelo bo botle ba livithamine le liminerale, hammoho le micronutrients tse kang fiber."

3g ea fiber e fumanoang ka banana e mahareng e etsa limakatso bakeng sa mala a hao le pelo ea hau ka ho thusa ho thibela ho sokela, ho eketsa bongata setulong, ho theola maemo a k'holeseterole, le ho fokotsa kotsi ea lefu la pelo, ha o ntse o u khotsofatsa o bile o khotsofetse, ho bolela Gans . Hape, libanana li boloka pelo ea hau e phetse hantle ka lebaka la potassium ea eona e phahameng, e thusang ho laola khatello ea mali, ho bolela Gans.

Motsoako oa pancake oo u khethang ho o sebelisa o fana ka monyetla oa ho eketsa phepo ea lijo tsa hoseng, ho eketsa Gans. O re: "Haeba motho e mong a batla ho sebelisa motsoako oa pancake le phofo e tšoeu e tloaelehileng, ho lokile," "Empa nka khetha hore u sebelise metsoako ea lijo-thollo ka liperesente tse 100 haeba u etsa lipanekuku khafetsa hobane ke monyetla o mong oa ho fumana phaello ea fiber. Mme ka kakaretso, liperesente tse 100 tsa lijo-thollo li tsebahala u sireletse pelo. "

Bakeng sa khetho ea mahala ea gluten, Gans e fana ka tlhahiso ea Pure ea Elizabeth ea Boholo-holo ea Lijo-thollo (E Reke, $ 21 bakeng sa tse tharo, amazon.com), e nang le protheine ea 7g le fiber ea 5g ha e sebelisoa ho tloha phofo ea almonde, lithollo tsa khale le lipeo. Bob's Red Mill's Organic 7 Grain Pancake & Waffle Mix (E reke, $ 9, amazon.com) le eona e fana ka protheine e lekanang le fiber, ho bolela Gans, empa ha e na gluten kaha e entsoe ka koro ea lijo-thollo, rye, spelled , poone, oat, Kamut, quinoa le phofo ea raese e sootho. Haeba u batla ho fetola li-pancake tsa hao hore e be lijo tse hahang mesifa, ka mor'a ho ikoetlisa, nahana ka ho sebelisa motsoako o tletseng liprotheine. Mosebelisi oa TikTok @thehungerdiaries o khomarela Remix ea Kodiak's Cinnamon Oat Power Cakes Mix (E reke, $ 5, walmart.com), e ithorisang ka protheine ea 14g le fiber ea 4g ka lebaka la ho sebeletsa protheine ea pea. (E amanang le ena: Oatmeal Pancake Recipe Calling for a Few Pantry Staples)

Ho sa tsotelehe hore na o batla ho sebelisa motsoako ofe oa li-pancake tsa banana tse nyane, etsa bonnete ba hore ha e na mafura, a ka fokotsang cholesterol ea HDL (aka "e ntle") mme a ka eketsa kotsi ea lefu la pelo. Lisebelisoa. U lokela hape ho sheba tsoekere eo u e kopantseng 'me u nahane hore na e lumellana joang le lijo tsa hau ka kakaretso, oa eketsa. Hopola, Lefapha la Temo la United States le khothaletsa ho fokotsa tsoekere ea hau ka ligrama tse 50 ka letsatsi, kahoo haeba u rera ho otla li-flapjack tsa hau ka sirapo le ho ja monate pele u robala, nahana ka ho khetha motsoako o se nang tsoekere. .

Ho fa li-pancake tsa mini-banana lesela le leng la tatso kapa monko, kenyelletsa lintho tseo u li ratang haholo ka har'a batter. Bakeng sa boemo ba tatso ea bohobe ba banana, fafatsa sinamone, linate le ginger. Ho tima leino la hau le monate la hoseng, akhela lichifi tsa chokolete tse tletseng letsoho kapa kokonate e khaotsoeng. Bakeng sa monya o khotsofatsang, hlakola linate tse halikiloeng kapa lipeo tsa chia. Hang ha mahobe a ngoana oa hau a le sootho 'me a chesa haholo, li behe ka sekotlolo se sa tebang ebe o li tšela ka sirapo ea maple, Nutella, botoro ea linate kapa mahe a linotši - haeba ke ntho ea hau. Ho sa tsotelehe hore na o lora tatso efe e monate, li-pancake tsena tsa banana li ka e sebetsana.

'Me haeba ho utloahala ho makatsa ho ja lijo tsa hoseng tse monate hakana pele ho kopano ea hau ea Laboraro hoseng, nka mantsoe a seng makae a keletso ho Jack ka boeena: Etsa likuku tsena tsa banana 'me u etse eka ke mafelo-beke letsatsi le leng le le leng.

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