Ngati muli okonda kwambiri otentha, mumakonda kokonatiyi ya kokonati yokongola. Amaphatikizapo mkaka wa kokonati komanso kokonati yosalalayo. Ngati mukufuna kuchepetsa kudya kwa shuga, onetsetsani kuti mumagwiritsa ntchito mkaka wopanda kokometsetsa, kokonati yosakanizidwa ndi kokonati yosakanizidwa ndi chinanazi. Awayang'anire pa chakudya chamagulu kapena chakudya chamakono, monga Whole Foods Market kapena Trader Joe's.
Chimene Mufuna
- Makapu 3 chinanazi (chunks, unsweetened, mazira)
- 1/2 chikho cha kokonati mkaka (wosaphika, osati kirimu wa kokonati)
- 1/2 chikho cha chinanazi madzi
- 2 tbsp. kokonati (unsweetened, shredded)
- 1/2 chikho yogurt (vanila)
- 1 tbsp. wokondedwa
- Zosankha: 1 tbsp. chinanazi (chunks zokongoletsa)
Momwe Mungapangire Izo
- Ikani zowonjezera zonse mu smoothie blender, monga Blendtec kapena VitaMix blender muzotsatidwa. Njira mpaka yosalala kapena yosankha mawonekedwe.
- Kokongoletsa ndi chinanazi chunks. Kutumikira mwamsanga.
Ngati inu ndi ana anu simungathe kupeza smoothies yokwanira, yesetsani maphikidwe ena ena okonda chakudya cham'mawa a smoothie.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 372 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 15 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 8 mg |
| Sodium | 42 mg |
| Zakudya | 54 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 5 g |