Re rata li-roll. Ho thata ho hanela sejana sena ka tlatso e monate hakana. Ho bonolo ho tla le mofuta o tlase oa carb oa ho tlatsa, kaha ha ho thata ho fumana metsoako e phetseng hantle ebile e monate. Bohobe ba pita feela kapa ntho e joalo e entsoeng ka phofo e tšoeu ha e lumellane le mohopolo oa lijo tse phetseng hantle tse nang le khalori e tlase.
Empa re fumane tharollo ka ho theha moqolo oa rona o tlase-carb, oo hape o leng monate. Keke feela e nyane ho feta mohlala o tloaelehileng, e etsang hore e be e khotsofatsang haholo. Ak'u leke feela, sejana sena se ke ke sa tlohela mang kapa mang!
Ntle le pan e ntle ea ho halika, moqolo o nepahetseng oa khalori e tlase o ke ke oa sebetsa
E le hore sejana se atlehe, o tlameha ho ba le pan e ntle.
Lithako
Lisebelisoa tsa sejana
Hlama
- Mahe a 2
- 100 ml ea lebese;
- Thispone ea 1/2 ea asene ea balsame;
- 30 g phofo ea protheine e nang le tatso e sa jeleng paate;
- 50 g ea phofo ea almond;
- Thispone e 1 ea oli ea mohloaare;
- 1 g ea sirapo;
- letsoai.
Stuffing
- Avocado e 1;
- Lirosa tse 4 tsa chisi;
- 100 g chisi ea chisi (kapa chisi ea katsi);
- 50 g mash salate;
- 50 g ea pesto e khubelu;
- letsoai le pepere.
Lithako li etselitsoe li-servings tse peli, ho itokisa ho nka metsotso e 20. Moqolo o tla be o itokisitse ka metsotso e 15.
Boleng ba matla
Litaba tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 173 | 725 | 3.3 g | 13.9 g | 8.6 g |
Ho pheha
Tšela hlama
1.
Bakeng sa tlhahlobo, kopanya mahe le lebese le asene ea balsame. Ka sekotlolo se arohaneng, kopanya hantle metsoako e omileng: phofo ea almond, phofo ea protheine le soda. Kenya lebese le mahe ho linoko tse omileng.
Hlama
2.
Fafatsa oli ea mohloaare ka sopho e kholo. Hlama e lokela ho hlahella e le ponahalo e ntle, e sa lokelang ho tsoa habonolo ka khaba. Ka hona, ho tla ba thata hanyane ho kenya pan. Nka halofo ea hlama, e behe ka pane 'me u e tsamaise u sebelisa mokokotlo oa khaba. E lokela ho etsa kuku e chitja. E bake ka mahlakoreng ka bobeli ho fihlela e le putsoa khauta. Ebe Fry karolo ea bobeli.
Ho tlatsa moqolo
1.
Hlatsoa salate ea setofo hantle ka tlas'a metsi a batang ebe u sisinyeha hore metsi a mangata a qhele. Tlosa makhasi a senyehileng. Hape hlatsoa ciliegia ebe u li khaola likarolo tse 4.
2.
Khaola avocado hammoho 'me u tlose lejoe. U sebelisa tee, tlosa avocado ho ebola. Ho bohlokoa hore avocado e butsoitse mme makhasi ao a bobebe.
Lisebelisoa tsa ho phahamisa
3.
Kopanya chisi ea tranelate le pesto e khubelu ho etsa paseka e boreleli.
Ho tlatsa pasta
4.
Tšela halofo ea motsoako oa pesto le chisi ea tranelate ka lehlakoreng le leng la pancake. Theola salate ea mash, likarolo tsa monokotšoai le likarolo tse 'maloa tsa avocado. Letsoai le pepere ho latsoa.
Pele u qeta
5.
Ebe u thatela metsoako eohle ebe u e lokisa ka skewer kapa menoana. Rolo ea hau e tlatsanang ka monate e se e loketse! Ho thabela takatso ea lijo!
