Mphuno wathanzi smoothie uli ngati katumbu wounikira mu galasi , koma opanda mafuta ndi calories. Mtedza wotsekemera wa smoothie umapatsa chakudya chokoma komanso chodzaza chakudya cham'madzi. Onetsetsani kuti mugwiritsa ntchito nthochi yokhwima kwambiri, makamaka mazira, ndi kukometsera smoothie yanu molingana ndi zomwe mumakonda.
Chimene Mufuna
- 1/2 chikho cha dzungu puree
- 1/2 nthochi yamtengo wapatali kwambiri
- 3/4 chikho mafuta-opanda vinyo yogurt (Ndinagwiritsa ntchito Oikos 0% mafuta Greek vanilla yogurt)
- 1 tbsp uchi
- 1/2 Tsp tsaya zonunkhira
- 1/4 Tsp kuchotsa vanilla
- 1 chikho chinaphwanya ayezi
Momwe Mungapangire Izo
- Ikani zinthu zonse mu blender ndi puree mpaka zosalala, onetsetsani kuti ayezi wasweka kwathunthu.
Mafuta oposa 8 mpaka 10 akutumikira : Ma calories 167, Ma calories ochokera ku Fat 5, Total Mafuta 0.7g (ali 0,3g), Cholesterol 2mg, Sodium 74mg, Zakudya Zamadzimadzi 34g, Fiber 3.1g, Protein 6.6g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 146 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 12 mg |
| Sodium | 47 mg |
| Zakudya | 27 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |