Ha ho letho le molemo ho feta le pholileng le le khathollang, litholoana tsa smoothie hoseng ho chesang lehlabula. Rasspberry smoothie ena e monate ea kokonate e na le monate o monate le o chesang o chesang le mongobo o tla khantša hoseng haholo mme o etsa hore u ikutloe u loketse ho nka letsatsi!
Ke rata ho e kopanya ka mefuta e sa tšoaneng ea li-milk le litholoana. Mona ke sebelisa lebese la kokonate ho tswa ho kannete. E na le monate o monate le o thibang haholo 'me hangata o theko e tlaase ho feta ho reka lebese la kokonate. Lihlahisoa tsa lebese la kokonate li na le mafura a phetseng hantle a boetse a le motle ho u boloka u tletse hoseng! Empa u ka boela ua sebelisa lebese la kokonate ho tloha ka lebokoseng. Sebelisa feela linoelo tse 1 1/2.
O ka chencha tse tala bakeng sa monokotsoai leha e le ofe oo u o lakatsang. Fragole le blueberries li boetse li sebetsa hantle ebile li monate li monate ka lebese la kokonate. Ke rata ho eketsa banana ba leqhoa bakeng sa monate mme o ka nka sebaka sa seqhoa. Ke boloka letlalo la serame mme ke qhibiliha libanana ka lehare, e le hore nka ba penya ka bonolo ho ea smoothies hoseng.
Le smoothie ena e bonolo haholo ho e etsa. E na le lisebelisoa tse fokolang 'me u hloka feela blender ho etsa hore e etsahale! U boetse ua tseba hore na lisebelisoa tsohle li tsoa hokae 'me li ka thabela ho li etsa letsatsi le leng le le leng, joaloka julius smoothie ea ka orange !
U ka fetola smoothie ena ho sisinyeha ha protheine ka ho phaella ka vanilla ea protheine ea phofo. U ka boela ua nka karolo ea lebese la kokonate ka yogurt e itseng. Sena se eketsa probiotics, khalsiamo, le ho khaola liprotheine! Monna oa ka o rata ho noa tsena li sisinyeha pele ho mosebetsi hobane li mo boloka hoseng ho hong le ho hong 'me a li noa habonolo ka koloing. E ne e tla be e le monate haholo ho khona ho thabela lijo tsa hoseng tafoleng empa ha ho joalo ka seoelo ka tlung ea rona! Re na lehlohonolo ho tšoara protheine ea hoseng hoseng, kahoo s smoothie ke pheko e khathollang bakeng sa hoseng leha e le efe e maphathaphathe!
Seo U tla se Hloka
- 1 e ka tsoa lebese la kokonate (khanya kapa e tloaelehileng)
- 1 senoelo sa tse tala (serame)
- 1/3 senoelo sa lero la lamunu (ha ho na li-pulp tse sebetsang hantle)
- 1 Tapepoon ea mahe a linotši
- 1 senoelo sa leqhoa (o ka boela oa eketsa banana ba leqhoa)
Kamoo U ka e Etsang
- Beha lebese la kokonate, lero la lamunu, mahe a linotši, tse tala tse nang le serame, le leqhoa le leholo. E koahela holimo ho fihlela smoothie e boreleli. Haeba u sebelisa banana ba nang le serame ho e-na le leqhoa ha u hloke ho eketsa mahe a linotši.
- Arola smoothie pakeng tsa likhaseli tse peli tse khōlō tsa smoothie. Sebelisa joang le smoothie kaha e tla ba monate ebile o teteaneng! Hlatsoa ka linonyana tse ncha le ho sebeletsa hang-hang (e hlile e latsoa hantle ha e ntse e bata!)
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 463 |
| Total Fat | 30 g |
| Fat Satated | 26 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 21 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 10 g |
| Liprotheine | 5 g |