Ke leka ho boloka libanana kamehla ka freezer bakeng sa smoothies e monate. E, u ka etsa li-smoothies ka libanana tse sa tsitsitsoeng empa hape motsoako o ke ke oa lekanngoa. Hape, e le phaello ea mahlakoreng, u ka lahlela libanana tse seng kae tse leqhoa ho blender kapa processor ea lijo mme u etsa lijo tse monate haholo le tse phetseng hantle tse hlahisang ice cream. Empa khutlela ho smoothies.
Lijo tse entsoeng ka yogurt li tloaelehile Lijong tsa Bochabela bo Hare le li-smoothies tsa mefuta eohle li ratoa mona lichabeng. Ke nahana hore batho ba bangata ba rata ho fumana li-smoothies tsa bona tsa hoseng 'me ba li tlatsa ka litholoana le meroho bakeng sa bophelo bo botle ho qala ho letsatsi. Blitz tsohle ho blender, e tšollele ka senoelo se nkiloeng 'me u na le lijo tsa hoseng tse nang le phepo e nepahetseng.
Leha ho le joalo, ka bomong, ke rata ho etsa li-smoothies joaloka thapama-me-up. Ntho e phetseng hantle ho loantša mantsiboea a mantsiboea le takatso ea ka ea ho tloha tafoleng ea ka 'me u ee feela u robale. Oho, ha ho nako ea ho robala empa smoothie e ka nthusa hore ke lule ke khatholohile. Ho feta moo, ke fokotsehile mantsiboeeng a mantsiboea e le hore nka nka nako ea ka ho nahana ka litlolo tsa tatso eo ke e batlang ho smoothie ea ka.
Hangata banana ba tloaelehile mme ke rata protheine eo ke e fumaneng ka ho eketsa le yogurt. Khetho ea yogurt e ea ho uena empa kamehla ke tsamaea le sejo se thata sa yogurt. Nako e nyenyane ea mahe a linotši e fana feela ka monate oa ho monate ntle le ho latsoa joaloka ice cream milkshake le sinamone hangata ke khopolo e ntle.
Nakong ena ke nahana hore ke ntho e tloaelehileng haholo ho Maamerika ho finyella setopo kapa tse peli tsa pere ea pereate 'me ke lumela hore ha ke joalo. Ke khumamela ka ho feletseng thepa. Leha ho le joalo, hase lijo tse tloaelehileng Lijong tsa Bochabela bo Hare kapa, ho joalo, lijong tse ngata lefatšeng ka bophara. Leha ho le joalo, Tahini ke moemeli ea hlollang. Lejoe la sesame le eketsa monate o monate oa litholoana hammoho le liprotheine tse ling tse ngata le mofuta o tšoanang oa ho ba monate oo u ka o fumanang ho tloha ho pere ea pere.
Seo U tla se Hloka
- 1 Banana e nonneng
- 1 sekhahla sa pale ea Segerike sa yogurt
- Lebese la 1/2 la lebese
- 2 Tablespoons mahe a linotši
- 2 Tablespoons tahini (sesame paste)
- 1/4 Thainone ea teaspoon
- Letsoai la letsoai
- 4 Li-cubes tse kholo
Kamoo U ka e Etsang
Tlhokomeliso: ho fokotsa libanana, ho emela ho fihlela li butsoitse ka ho feletseng, tlosa peel, khaola halofo kapa li-quarters le sebaka ka mokotleng o kenang moeeng ka lehare.
Ho etsa smoothie, eketsa lebaneng, yogurt ea mokhoa oa Segerike, lebese, mahe a linotši, lekhalo la sesame, sinamone, letsoai le lik'hilose tsa leqhoa ho blender. Puree ho fihlela likhase tsa leqhoa li sa lule li le lerootho. Sebeletsa serame.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 357 |
| Total Fat | 15 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 24 mg |
| Sodium | 253 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 4 g |
| Liprotheine | 12 g |