Le ithanga eliphilile i-smoothie lifana nephayi eliyilisiwe ebhodweni , kodwa ngaphandle kwamafutha namakhalori. Le smoothie encane futhi elicwebezelayo yenza isidlo sasekuseni esinomsoco nesigcwalisayo noma 'ukudla okunamandla'. Qinisekisa ukuthi usebenzise ibhanana elivuthiwe kakhulu, mhlawumbe iqhwa, futhi uthabise smoothie yakho ngokusho okuthandayo.
Okuzokwenza
- 1/2 indebe ye-puree yamanzi
- I-1/2 ibhanana elilinganiselwe kakhulu eliphakathi
- 3/4 indebe ye-vanilla yogurt ayikhululekile (ngasebenzisa u-Oikos ama-0% amafutha e-Greek vanilla yogurt)
- 1 tbsp uju
- 1/2 tsp ithanga likapice spice
- I-1/4 tsp i-vanilla ishicilelwe
- 1 indebe echotshoziwe iqhwa
Indlela Yokwenza
- Beka zonke izithako ku-blender ne-puree kuze kube yilapho ubushelelezi, uqinisekise ukuthi iqhwa lichotshoziwe ngokuphelele.
I-8-10 ounce ekhonza : Ama-calories 167, ama-calories avela ku-Fat 5, inani lamafutha 0.7g (a-0.3g), i-Cholesterol 2mg, i-Sodium 74mg, i-Carbohydrates 34g, i-Fiber 3.1g, i-Protein 6.6g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 146 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 12 mg |
| I-sodium | 47 mg |
| Ama-carbohydrate | 27 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 5 g |