Silken tofu e bonolo le e monate ke tofu ea khetho bakeng sa smoothies le ho sisinyeha. Haeba e sa fumanehe, o ka nka sebaka sa 2/3 senoelo sa yogurt e tlaase, e tlaase ea mafura. Ikemisetse ho matlafatsa liprotheine tsa s smoothie ea hao ka ho eketsa likhabapo tse 1 kapa tse peli tsa kokoana-hloko ea koro.
Seo U tla se Hloka
- Li-ounces tse 6 tsa silfu
- 1 banana e bohareng
- 2/3 senoelo sa lebese la soy
- Kopi e le 'ngoe e qhibilihisitsoeng kapa e ncha ea blueberries
- 1 tablespoon mahe a linotši
- 2 -3 leqhoa le leqhoa, le ikhethang
Kamoo U ka e Etsang
- Hlakola tofu ea silken ho tlosa metsi a mangata ( token tofu e na le metsi a phahameng).
- Ebola 'me u tšele banana. Beha pampiri ea ho baka 'me u qete metsotso e 15 (sena se thusa ho etsa smoothie thicker).
- Koahela banana, tofu le lebese la soy bakeng sa metsotsoana e 30.
- Kenya 1/2 senoelo sa li-blueberries tse nang le serame 'me u sebetse ho fihlela o boreleli. Eketsa li-blueberries tse setseng, mahe a linotši, le lik'hafutso tsa leqhoa ha u sebelisa le ho sebetsa hape ho fihlela o boreleli.
Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 590 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 79 mg |
| Li-carbohydrate | 106 g |
| Fiber Fiber | 12 g |
| Liprotheine | 25 g |