Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 291
Letlalo - 6g
Carbs - 54g
Protheine - 9g
Kakaretso Nako ea metsotso e 7
Lokisetsa metsotso e 7 , Cook metsotso e 0
Litšebeletso 2
Smoothie e monate e na le tekanyo e nepahetseng ea li-high-fiber, ho ruruha ho matla, lik'habohaedreite ho tloha mango, sipinake, banana le oats, le protheine ho tloha silken tofu. Hape ho na le likhahla tse ngata tsa matcha tse tala , tse etsang hore smoothie e be tatso e tebileng le ho matlafatsa li-antioxidants ho thusa ho loantša ho ruruha.
Lijo
- Likotlolo tse 2 tsa lebese la almonde
- 1 teaspoon ea matcha e tala ea phofo
- Likopi tse 2 tse nang le mango chunks
- 1 banana e butsoitseng, leqhoa ka li-chunks
- Likotlolo tse peli tse ncha tsa spinach
- ½ senoelo sa tofu sa silken
- Likotlolo tsa ¼ tsa bohobe
- Khabapo ea ½ e nang le ginger e ncha e ncha
Litokisetso
1. Eketsa lebese la almonde le phofo ea matcha ho blender le ho qhala ka makhetlo a mararo ho fihlela o kopantsoe.
2. Eketsa tse ling kaofela tsa metsoako ho blender mme o kopane ho fihlela o boreleli, hoo e ka bang metsotsoana e 30 ho isa motsotso.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Hase fan of tofu? E na le palo e lekanang ea yogurt e tlaase e tlaase kapa e sebelise phofo ea protheine e sa thabiseng ho e-na le hoo.
Ha ho na phofo ea matcha? S smoothie e tla ba e monate le e nang le phepo e nepahetseng ntle le eona, e tlohele feela.
Haeba u sa khone, kapa u sa batle ho ba le caffeine, tlohela phofo ea matcha, hobane e na le e nyenyane ea caffeine.
Ginger ea lerato? Eketsa chelete ena ho risepe ho 1 tablespoon (re e rata ka ginger e eketsehileng!). Ha ho na ginger e ncha? Fetola 1/2 teaspoon lero le phofo ka phofo.
Fetola khale bakeng sa spinach bakeng sa "hearings" ea limela tse nyenyane.
Fetola lebese la soy bakeng sa lebese la almonde ho eketsa matla a protheine.
Joaloka smoothie e monate? Fetola 1/2 banana sebakeng sa oats.
Hlokomela hore lisebelisoa tsena li fetola khalori le boemo ba phepo e nepahetseng ea recipe, empa u se tsilatsile hobane qetello e tla ba e phetseng hantle.
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba u sa sebelise blender e phahameng, qala ka mokelikeli 'me u kopanye motsoako ka mong ho oona, ka nako e le' ngoe, ho fihlela o boreleli.
Haeba mathe a hao a qeta, e hlakola ka har'a thispone e le 'ngoe ea metsi a futhumetseng ho fihlela o boreleli mme oe eketse ho blender.
Ha libanana tse halilileng, tlosa banana e le 'ngoe ka sesebeleng sa sandwich.
Ka tsela ena o tseba hore ke banana e le 'ngoe (ho e-na le hore u nahane hore na banana a lekaneng hakae haeba u ekelitse libanana tse ngata tse nkiloeng ka mokotleng o le mong).