Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 362
Letlalo - 17g
Carbs - 42g
Protheine - 13g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 1
Acai monokotsoai ke litholoana tsa palema haholo-holo ho tloha Amerika Boroa le Bohareng. Puree ea acai e atisa ho fumanoa liphutheloana tse sa tsamaeang ka moea kahare ea lebenkele. Khetha liphetolelo tsa unsweetened, e le hore u khone ho eketsa monate oa hau oa ho ikhethela ho latsoa.
Melee ea acai e na le li-anthocyanins le li-flavanoids, tse peli tse matla tse thibelang likokoana-hloko tse ka sireletsang 'mele ho ba sithabetsang ka tikoloho le ho fokotsa liphello tsa li-radicals tsa mahala, tse ka fokotsang kotsi ea lefu la pelo le kankere. Ha ho na lipatlisiso tsa batho tsa ho etsa lipatlisiso ho sheba li-berai tsa acai ho tšehetsa ka molao tšebeliso ea tsona ea thibelo ea kankere ho batho. Khabareng, tsepamisa kelello ho kenyelletsa mefuta e fapa-fapaneng ea litholoana le meroho nakong ea lijo tsa hau, ho e-na le ho lebisa tlhokomelo ho tholoana e le 'ngoe feela kapa tlatsetso.
Le smoothie ena e na le mefuta e mengata ea acai, blueberry le banana hammoho le ho khomarela peanut butter le omega-3 fatty acid e nang le peo ea chia. Koahela ka khalase ea khalsiamo le liprotheine tse nang le lebese le mafura a mangata 'me u noe ka lehlokoa le mebala.
Lijo
- 1/2 Banana e sa lekaneng, e tšeloa ka likotoana tse 1/2-inch le maqhoa
- 1/2 senoelo sa blueberries, se secha kapa se serame
- Pakete e le 1 e sa tsoekere ka acai
- 1 tablespoon lero le phofo
- Dipeo tse 1 tsa teaspoon chia
- 3/4 senoelo sa lebese le tlaase
Litokisetso
1. Beha lisebelisoa tsohle ho blender le ho kopanya ho fihlela smoothie. Kenya lehlokoa 'me u sebeletse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho e-na le smoothie, e fetola "sekotlolo sa" acai. " Sebelisa halofo feela ea senoelo sa lebese ka tsela e tsitsitseng, ebe u tšela motsoako ka sekotlolo. Holimo ka banana ba nang le sliced, li-blueberries le lipeo tse ling. U ka ba ua eketsa lintlheng tse 'maloa tsa flakes tsa kokonate tse sa tsoekere, li- goji tse ngata tse nang le antioxidant, linoo tsa cocoa, kapa granola e entsoeng ka maiketsetso.
Kenya pinch ea li-toppings tseo u li ratang hohle holim'a sekotlolo sa smoothie, kapa u arohane ka mokhoa o hloekileng ho ea ka mela e le hore u shebahale hantle. Ja ka khaba.
Litlhahiso tsa ho pheha le ho sebeletsa
Etsa sena smoothie mantsiboea, tšela senoelo sa ho ea ho e-ea kapa se-mason, 'me u boloke sehatsetsing bosiung bo bong. Hoseng ho hlahlamang, lijo tsa hoseng tsa hau li se li entsoe e le hore u ka li tšoara ho tloha firiji, eketsa lehlokoa mme u tsosolose smoothie, 'me u tsamaee. Hona joale ha ho na lebaka la ho tlohela lijo tsa hoseng.