Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 294
Letlalo - 11g
Carbs - 46g
Protheine - 8g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 10 , Cook metsotso e 0
Litšebeletso 2 (hoo e ka bang senoelo sa 3/4 ka seng)
Mefuta e mengata ea smoothies e entsoe ka li-gob tsa monate o eketsang . Sekhahla sena se pholileng le se khathollang se sebelisa monate oa tlhaho oa matsatsi, hape se eketsa tekanyo e phetseng hantle ea moriana o thabisang fiber .
Li-walnuts ke motsoako oa sekhukhu, ho eketsa letlalo, tatso le mafura a ALAga-3 a ALA . Lihlahisoa tsena tsa bohlokoa li thusa ho khothalletsa bophelo bo botle ba pelo le ho loantša ho ruruha. Etsa smoothie ena bakeng sa lijo tsa hoseng kapa bakeng sa lijo tsa lijo tsa hoseng. Ka ligrama tse hlano tsa fiber ka nako ea ho sebeletsa, u ka khotsofatsa tlala le leino le monate ka tsela e phetseng hantle.
Lijo
- Libanana tse butsoitseng 2
- Matsatsi a 4, a koetsoe 'me a batla a khethoa
- 1/4 senoelo sa walnuts
- 1 senoelo sa lebese le tlaase
- 1/2 senoelo sa leqhoa
Litokisetso
- Kopanya banana, matsatsi, walnuts, lebese le leqhoa ka blender le ho kopanya ho fihlela le boreleli.
- Tšela likhalase ebe u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Etsa sekhahla sena sa veine le sa lebese ka ho sebelisa mefuta e meng ea lebese sebakeng sa lebese.
Ho e-na le ho sebelisa libanana, etsa sekhahla se tšoanang le litholoana tse ling tse phetseng hantle joaloka mango, fragole, kapa li-blueberries tse hlaha. Lokisetsa lisebelisoa pele ho nako mme u tšele ka blender bakeng sa lijo tsa hoseng kapele le tse bonolo kapa thapama.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho leka ho ntlafatsa ho etsa smoothies? Sebaka se setle sa ho qala: Haeba u fumana hore blender ea hao e khomarela ha u ntse u kopanya, leka ho eketsa metsi pele ho metsoako e tiileng. U ka boela ua phaella ka metsi a seng makae a fokolang ka har'a motsoako. Sena se tla thusa ho fetola mokhoa o tsitsitseng ntle le ho eketsa lik'hilojule tse eketsehileng.
U se ke ua senya se setseng! Tšela chelete e setseng ho li-molds tsa popsicle 'me u qete ka mokhoa o tloaelehileng oa ho phekola leqhoa ka tlhaho.