Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 105
Letlalo - 5g
Carbs - 14g
Protheine - 4g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 4 (1/2 senoelo se seng le se seng)
Ha ho tluoa tabeng ea ho beha li-dessert tse tloaelehileng tse nang le serame, batho ba bangata ba tla lumela hore yogurt e nang le serame e phetse hantle ho feta ice cream. Hona ke phetolelo e bonolo e etsoang ka mahahapa e li jarang ka bobeli.
Ha ho bapisoa le ice cream, yogurt e nang le serame e na le mafura a fokolang a mafura ka nako eohle, haholo-holo mafura a phetseng hantle, a bohlokoa ho fokotsa bophelo bo botle ba pelo. Ha o sheba setšoantšo se seholo, leha e le pakeng tsa tsoekere e kenyelletsitsoeng le li-toppings, lijo tse khethehileng tsa lijo tse tsoekere li ka 'na tsa se ke tsa phela hantle ka mor'a moo.
Tlhahiso ena ea DIY e potlakile ebile e bonolo (e ngata haholo, e theko e tlaase). U fumana protheine ea ho tlatsa ho tloha ho yogurt ea Greece le lenane le lenyenyane la omega-3 le bophelo bo botle ba pelo ho tloha ho li-flaxseed. Esita le flavanols tse tsoang lefats'eng la tsokolate e lefifi li fana ka melemo ea pelo, joaloka ho ntlafatsa boemo ba liplatelete le ho fokotsa khatello ea mali.
Lijo
- 1/4 senoelo se seng mafura a yogurt ea Greece
- 1 tablespoon fat flaxseed
- Likopi tse 2 tse tletse fragole, ka ho khetheha li arohane
- Khaba ea 1/2 ea lero la lemone
- 2 tablespoons ha ho tsoekere a eketsa jeme ea jeme
- 1/4 senoelo metsi
- 2 tablespoons flakes e sa phehoang ka kokonate (khethollo)
- 2 tablespoons tsokolate e lefifi kapa e ts'eletseng e tsoekere
- 2 tablespoons lialmonde, e qhibililoe
Litokisetso
1. Koahelang yogurt ea Greece, li-flaxseed, strawberries e nang le serame, lero la lemone, jeme le metsi. Sephetho se hlahisoang se lokela ho ba se teteaneng empa se boreleli.
2. Fetisetsa motsoako o kopantsoeng sekotlolo 'me ka bonolo u tsose li-flakes tsa kokonate le li-chips tse lefifi tsa tsokolate.
3. U ka sebeletsa hang-hang kapa ua qeta ka metsotso e 15 ho isa halofo ea hora ho lumella yogurt e batang ho tiisa. Haholo le lialmonde tse khethiloeng pele li sebeletsa. Boloka e setseng ka lehare le ho lumella ho qhibiliha hanyenyane pele o thabela.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U se ke ua tšaba ho sebelisa mafura a li-yogurt a Greece ha u ka rata sehlahisoa sa creamier. U sebedisa 1/4 senoelo bakeng sa kakaretso eohle, kahoo phapang mafura ka ts'ebetso e ke ke ea e-ba ea bohlokoa empa e tla ba e khotsofatsang haholoanyane.
Itlhahlobe ka litlolo tse nang le monate. Ha li- strawberries li tlatsetsa ho monate o monate oa likarate tse nang le serame, tse ling tse ka sebelisoang joaloka blueberries, mango, esita le banana e ka ba tse monate hape. Senotlolo ke ho etsa bonnete ba hore ba na le serame. U ka tlohela jeme haeba u sebelisa litholoana tse monate.
U ka boela ua fetola li-toppings tsa hau. Limatlafatsi tsohle li fana ka li-fiber tse tlatsang, tse nang le mafura a phetseng hantle a pelo, 'me e khotsofatsa, kahoo sebelisa se u ratang.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho sa tsotellehe hore na litholoana tseo u li sebelisang, etsa bonnete ba hore li na le serame hantle. Ho seng joalo o tla siuoa ka lehlohonolo, le sa ratehang.
U ka khaola litholoana tse ncha 'me ua li hloma, kapa ua reka lipakete tse batang-li na le thuso ha litholoana li se ka nako kapa ha u potlakile.
Ho ba le litholoana tse nyenyane ho thusa ho kopanya hantle, kahoo haeba u ka khona, tlohela litholoana tse nang le serame li qhibilihe le ho li khaola pele li tsoela pele ho omella.