Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 250
Letlalo - 9g
Carbs - 31g
Protheine - 15g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 2
Ha u nahana ka botoro ba lero la phoan, ntho ea pele eo u nahanang ka eona ho e kopanya le eona ke efe? U ka 'na ua nahana ka jelly, empa ke betting banana e ne e le motsotso oa bobeli kapa oa boraro.
Peateut butter le banana ke motsoako oa khale o motle oa ho khotsofatsa leino le monate, empa le ho fokotsa khatello ea mali. A kopantsoe le yogurt e tlaase ea mafura a Segerike, duo e jara pene e matla haholoanyane. Potassium , magnesium, calcium, protheine le fiber kaofela li le molemo ho fokotsa khatello ea mali, 'me lijo tsena tse monate li na le tsona kaofela, ka karolo ea 25 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi tsa potassium le limatlasetiki le karolo ea 10 lekholong ea khalsiamo ea hau ea letsatsi le letsatsi. E boetse e na le ligrama tse 8 tsa protheine le li-grama tse 8 tsa fiber ka nako e le nngwe ho u boloka o tletse le leino le monate le monate.
Ho boloka tsoekere le sodium e tlaase, etsa bonnete ba hore u bala lengolo la phepo e nepahetseng ka botonate ba hau ea peanut. Batla liphetolelo tsohle tsa tlhaho tseo ka ho khetheha li entsoeng ka likotopo. U ka khona ho sila likhao tse sa tsitsitsoeng ka karolo ea bongata libakeng tse ngata tsa mabenkele.
Lijo
- 1 senoelo se nang le mafura a vanilla a maholo a korojene
- Banana e lekaneng e lekaneng
- 2 tablespoon tlhaho e ntle e tsoekere butter
- 2 tablespoon kakao
Litokisetso
- Beha mofuta oa peanut ka lijo tse nyenyane tse nang le microwave. Monyetla oa microwave metsotso e 15 ho isa ho e 20 kapa ho fihlela o le mosesaane ebile o le bonolo ho tšela.
- Halofo ea karolo ea yogurt ka likhalase tse peli. Eketsa halofo ea lilaepe tsa banana mme u phalle ka halofo ea peanut butter. Likhase tse setseng tsa yogate, lilase tsa banana, le peanut butter. Holimo ka li-cocoo nibs le ho sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Bakeng sa tsoekere e fokolisitsoeng, sebelisa nonfat e hlakileng ea yogurt ea Segerike kapa ka yogurt e nyenyane.
Fafatsa ka kokonate e khabisitsoeng kapa e entsoeng ka letsoai ho e-na le li-cocoa nibs haeba u khetha.
U ka boela ua sebelisa lebese la almonde ho e-na le li-butterfly.
Litlhahiso tsa ho pheha le ho sebeletsa
Nete e ntle ea yogurt ea bananate ea peanut e etsa hore ho be le mefuta e meng e mengata ea phepo e ntle.