Li-recipe tse 20 tsa litholoana le meroho bakeng sa tahlehelo ea boima

Meroho le litholoana tsa smoothies - ke ntlo ea polokelo ea 'nete ea livithamini le liminerale. Lisebelisoa tsa mantlha tsa diresepe li sebelisa litholoana, monokotsoai le meroho. Eketsa seno se teteaneng hape leqhoa, yogurt, mahe a linotši, linate, meroho le lipeo.

Mofuta o mong oa lebasetere oa lireschorente o kenyelletsa likhoele tse khethiloeng tse thusang ho kenella habonolo, ho tlosa chefo le ho boloka bophelo bo botle ba mala.

Litholoana tsa litholoana tse 10 tse holimo bakeng sa ho theola boima ba 'mele

Re u fa khetho ea litholoana tse fapaneng tse monate tse u thusang ho theola boima ba 'mele, ho lefisa' mele oa hau ka livithamini le ho fana ka maikutlo a botlalo. Ntle le moo, li-smoothies ke khetho e ntle bakeng sa seneke ho PP.

TSOHLE MABAKA Phepo e nepahetseng

1. Apple smoothie e nang le lamunu, banana le cranberries

Lisebelisoa tsa ho sebeletsa tse 1:

• banana - sengoathoana se le seng se seholo;
• liapole - likotoana tse peli;
• lamunu - likotoana tse 1/2;
• Cranberry - 50 g.

Pele li-smoothies tsa 'nete tsa ho pheha bakeng sa ho theola boima ba' mele tholoana tsohle li lokela ho beoa ka sehatsetsing ho noa hore li pholile. Ebola le peo ea liapole e lokela ho siloa likotoana tse nyane. Libanana li ka khaoloa ka mehele. Ho tsoa lilamunu, tlosa filimi e tšoeu ebe u tlosa peo. Pele ho hlatsoa le ho omella. Kopanya litholoana tsohle le monokotsoai ka blender ka lebelo le leholo. Litholoana tsa smoothie ho tšela ka khalase kapa khalase ea veine, ho khabisa ka li-cranberries. Litholoana ke ho sebeletsa ho le 1.

Sebelisa: E thusa ho tlosa mokelikeli o feteletseng 'meleng, ho ntlafatsa ts'ebetso ea tšilo ea lijo, ho khothaletsa tahlehelo ea boima ba' mele, melumo.

Likorolo: 53 kcal ka 100 g ea sehlahisoa.

2. S smoothie e nang le sirilamunu, mahapu, koena le kalaka

Lisebelisoa tsa li-servings tse 2:

• mahapu makhasi ao - 250 g;
• kalaka - 1/4 karolo;
• sirilamunu - karolo ea 1/2;
• mahe a linotši - 5 g;
• koena - li-sprigs tse 2;
• leqhoa.

Ho hlokahala ho hlatsoa melon le lamunu metsi a pholileng ho lokolla peo ho tloha melon, khaola nama ka likotoana tse nyane. Ho tsidifala pele ho tholoana e butsoitseng ka sehatsetsing. Tlosa peo ho tloha kalaka le lemon, ho hloekisa makhasi a tsoang lifiliming tse tšoeu. Beha lihlahisoa tsohle ka blender, eketsa mahe a linotsi. Ka hlatsoa koena makhasi a sisinya theoha feteletseng metsi, eketsa ba bang kaofela. Otla ka matla a felletseng ho fumana boima bo bongata ba homogeneous. Noa tšela ka likhalase, eketsa leqhoa, e le mekhabiso ea ho sebelisa lemon le koena. Har'a metsoako e thathamisitsoeng e fumanoa 2 servings.

melemo e: matlafatsa tsamaiso ea pelo, e na le phello e nchafatsang 'meleng, e ntlafatsa maikutlo.

Likorolo: 35 kcal ka 100 g ea sehlahisoa.

3. Smoothie ea libanana le lilamunu tse khubelu.

Lisebelisoa tsa ho sebeletsa tse 1:

• lilamunu tsa mali - likotoana tse peli;
• banana - sengoathoana se le seng;
• lero la lamunu - 50 ml;
• monate kapa mahe a linotši ho latsoa.

Libanana tse ebotsoeng li lokela ho petsoha likotoana tse 'maloa. Li-oranges lia eboloa ebe li seheloa ka mehele, lipeo li tlosoa ka thipa kapa fereko. Ka se-blender kopanya litholoana, eketsa lero la lamunu, otla metsoako eohle metsotso e 'meli. Litholoana tse loketseng tsa smoothie li tšela ka khalase, bakeng sa mokhabiso u ka sebelisa reng ea lamunu. Boholo ba lisebelisoa tse boletsoeng ka holimo bo fumana karolo e le 'ngoe.

Sebelisa: E thusa ho hlola khatello ea maikutlo, e etsa hore lefu la tsoekere maling le itšireletse khahlanong le lefu la sebete.

Likorolo: 51 kcal ka 100 g ea sehlahisoa (ntle le mahe a linotši kapa senotlolo).

4. Li-smoothies tse tala tse nang le mahe a linotši le kiwi

Lisebelisoa tsa ho sebeletsa tse 1:

• kiwi - sengoathoana se le seng;
• Lemons - ho latsoa;
• koena - 10 g;
• parsley - 10 g;
• metsi - 100 ml;
• mahe a linotši - ho latsoa.

Hlatsoa koena le parsley, hloekisa stems makhasi. Ho ebola le ho arola likhae tsa kiwi. Lemon e khaola likotoana. Kenya setshelong sa blender kiwi, meroho, likhae tse seng kae tsa sirilamunu, tšela metsi ebe u eketsa mahe a linotši. Otla ho fihlela o boreleli. Tšela smoothie bakeng sa boima ba 'mele ka khalase. Lijo tse ngata tse kaholimo li lekane ho pheha karolo e le 'ngoe ea litholoana tsa smoothies.

melemo e: e thusa ho ntlafatsa metabolism le ho potlakisa ts'ebetso ea ho fokotsa lintho, haholoholo haeba phepo e nepahetseng e tlatselletsa boikoetliso.

Likorolo: 23 kcal ka 100 g ea sehlahisoa (ntle le mahe a linotši kapa senotlolo).

5. Cranberry Smoothie

Lisebelisoa tsa li-servings tse 3:

• sirapo ea cranberry - 200 ml;
• Lero la Apple - 200 ml;
• libanana - sengoathoana se le seng;
• yogurt ntle le tsoekere - 100 ml;
• sinamone ea fatše - ho latsoa.

Ho lokisa seno, ho tšeloa lero la Apple le sirapo ea cranberry ho blender. Tlosa libanana ebe u khaola likotoana tsa tsona, eketsa sekotlolo. Otla lisebelisoa tsohle ho fihlela litapole tse khotliloeng li tsitsitse. Tšela yogurt ka bongata bo hlahisoang, lahlela linoko ebe o otla hape. Sebeletsa li-smoothies ka likhalase tse ngata, khabisa ho latela tatso ea hau. Litholoana ke li-servings tse 3.

Sebelisa: e na le limatlafatsi tse ngata, ha e bake boima ka mpeng, e laola tsamaiso ea lihormone.

Likorolo: 49 kcal ka 100 g ea sehlahisoa.

6. Berry smoothie ka honeysuckle

Lisebelisoa tsa li-servings tse 4:

• lebese - 500 ml;
• mahe a linotši - 300 g;
• nectarine - likotoana tse 3;
• monate kapa mahe a linotši ho latsoa

Li-monokotsoai tsa mahe a linotši li lokela ho hlophisoa, ho hlatsoa tlas'a metsi hore li ome hantle. Li-nectarine tse hlatsoitsoeng le tse omisitsoeng li lokela ho eboloa. Kamora ho tlosa masapo, khaola nama likoto. Kentsoe ka setshelong sa motsoako o kopantseng linotsi, li-nectarine le senoko se natefisang, ebe o tšela lebese, pele le hatsetsoa ka sehatsetsing. Otla lisebelisoa tsohle ho fihlela boima bo ts'oanang nakong ea metsotso e 'meli. Loketse smoothies bakeng sa boima ba 'mele tšela ka likhalase, tlhahiso ea lijo - 4 servings.

melemo e: normalizes metabolism, e na le phello ea tonic, e kokobetsa mokhathala.

Likorolo: 50 kcal ka 100 g ea sehlahisoa.

Meroho le litholoana tse 20 tse ntlehali bakeng sa PP

7. Smoothie e nang le liperekisi le Jasmine

Lisebelisoa tsa li-servings tse 2:

• Jasmine - 15 g;
• metsi - 70 ml;
• yogurt - 200 ml;
• libanana - karolo ea ½;
• perekisi kapa karolo ea nectarine;
• mahe a linotši - 10 g.

Qalong, o tlameha ho noa tee le Jasmine ka ts'ebeliso ea metsi a boletsoeng metsotso e 10. Tlosa libanana, u ebole, u li khaole likoto Hlatsoa liperekisi, tlosa matlalo, tlosa lipeo. Beoa ka setshelong sa tholoana ea blender, tee le yogurt, sisinya metsoako eohle ho fihlela e boreleli. Joalo ka se natefisang o lokela ho eketsa mahe a linotši, ebe hang hape, se otliloe kaofela. Smoothies bakeng sa ho theola boima ba 'mele, ke ntho e lakatsehang ho sebelisoa ke khalase, ho khabisa ka mokhoa oa hau. Palo ena ea lisebelisoa e lekane ho etsa li-servings tse 2.

melemo e: ntlafatsa tšilo ea lijo, e matlafatsa sesole sa 'mele, melumo ha e mpe ho feta kofi ea tlhaho ebile ha e eketse khatello ea mali.

Likorolo: 52 kcal ka 100 g ea sehlahisoa.

8. Smoothies e nang le phaenapole le lipalesa

Lisebelisoa tsa ho sebeletsa tse 1:

• li-prunes - likotoana tse 2;
• phaenapole - 230 g.

Ho faola, tšela metsi a futhumetseng ebe u ea sehatsetsing bosiu bo le bong. Haeba esale pele ho lokisetsa motsoako o sa fanoeng, litholoana tse omisitsoeng li lokela ho khaoloa likotoana tse 'maloa, li behe ka sekotlolo se senyane ebe o tšela metsi a belang. U tla hloka metsotso e 15 ho li tlatsa ka mongobo.

Khaola sekhechana sa phaenapole se lokela ho hloekisoa letlalong le karolo e thata ho tloha bohareng, nama e tlameha ho khaola likotoana. Ho sotha setshelo sa lipalesa tsa blender le phaenapole. Boima bo ts'oetsoeng bo ts'oetsoeng bo lokela ho tšeloa ka khalase, ha u sebeletsa u ka khabisa ka likhae tsa litholoana kapa monokotsoai. Har'a likarolo tsa mofuta o le mong ho noa seno.

melemo e: e na le thepa e khahlanong le ho ruruha, e thusa ho boloka botsitso ba metsi, e fokotsa khatello ea mali.

Likorolo: 62 kcal ka 100 g ea sehlahisoa.

9. Smoothie ea plums ea ciliegia, plums le yogurt

Lisebelisoa tsa li-servings tse 2:

• plum e kholo - likotoana tse 6;
• plum - likotoana tse 6;
• yogurt ea tlhaho - 300 ml;
• sinamone ea fatše - 1 pinch.

Litholoana li lokela ho hlatsuoa, ho khaola ka halofo le ho hloekisa peo. Ka sekotlolo sa blender tšela yogurt, eketsa karolo ea litholoana le senoko. Fokotsa metsoako ho fihlela e sila kaofela. Litholoana tsa smoothies li ka phunya ka sefe e ntle, haeba ho le joalo, 'me li tšela likhalase. Joaloka mokhabiso u ka sebelisa likotoana tsa plum. Tlhahiso ea linomoro tse boletsoeng - linoelo tse 2. Ena ke smoothie e kholo ea ho theola boima ba 'mele, e bonolo ebile e na le phepo.

melemo e: e ntlafatsa tšilo ea lijo, e matlafatsa methapo ea mali, e na le phello e matlafatsang 'mele le e hlasimollang' meleng.

Likorolo: 52 kcal ka 100 g ea sehlahisoa.

10. Morara le Apple smoothie le physalis

Lisebelisoa tsa ho sebeletsa tse 1:

• Apple - sengoathoana se le seng;
• Khauta monokotsoai - likotoana tse 5;
• Morara o motala (o se nang peo) - 100 g

Liapole li hloka ho eboloa, li tlose mantlha ebe li khaola likotoana tse nyane. Morara, hlatsoa ka metsi a phallang, arohane le makala. Ho bula likharetene le ho tabola monokotsoai. Kenya blender Apple, morara le emerald litholoana tsa monokotsoai 'me u sila ho fihlela li boreleli. Tšela ka khalase e bonaletsang, khabisa fisiks e bulehileng. Ho tsoa ho likarolo tse lokiselitsoeng ho fumana lijo tse 1 tse monate tsa litholoana tse monate.

Sebelisa: e thusa ho ntlafatsa ts'oaetso le ho tlosa liponto tse eketsehileng.

Boleng ba caloric: 42 kcal ka 100 g ea sehlahisoa.

Li-recipe tse 10 tse holimo bakeng sa smoothies ea meroho

Mariha, ha litholoana li le ngata haholo, fetohela ho smoothies ea meroho. Ha li na phepo e tlase ebile li phetse hantle.

1. Smoothies e nang le broccoli

Lisebelisoa tsa ho sebeletsa tse 1:

• broccoli - 50 g;
• kiwi - likotoana tse 2;
• tee e tala - ½ Mohope;
• peo ea folaxe - ½ tsp

Ho phehiloe tee e tala e lokela ho riteloa metsotso e 10 mochesong oa kamore, ebe e tlameha ho tloha sehatsetsing ho pholile. Smoothie e ka sebelisoa broccoli, e ncha le e hoammeng. Broccoli e qhaqha li-inflorescence le lekhapetla la litholoana tsa kiwi. Lilae tsa kiwi tse halikiloeng le li-florets tsa broccoli li lokela ho silafatsoa ka blender.

Senya tee e tala ka sieve 'me u tšollele ka sekotlolo ho lisebelisoa tse ling. Cocktail e phethiloeng e ka tšeloa ka khalase ebe e fafatsoa ka peo ea folaxe. Palo e boletsoeng ea lihlahisoa e lekane ho lokisetsa 1 ho sebeletsa li-smoothies.

Molemo: e lefella khaello ea liminerale le livithamini 'meleng, lenyora le tlala kamora ho ikoetlisa jiming, e hloekisa mala ho chefo.

Likorolo: 31 kcal ka 100 g ea sehlahisoa.

2. Seno se entsoeng ka lihoete le beet

Lisebelisoa tsa li-servings tse 2:

• motso oa beet - karolo ea ½;
• lihoete - likotoana tse peli;
• Jusi ea Apple - 100 ml.

Ka sekotlolo sa blender, o lokela ho tšela lero la Apple. Meroho e lokelang ho peeled, khaola likotoana tse nyane, eketsa sekotlolo. Motsoako o monate ha o hlokehe, haeba u nka meroho e monate le e monate qalong. Ka mor'a ho sila ka ho feletseng lisebelisoa tsohle, seno se ka tšeloa ka likhalase. Ho fanoe ka palo ea lihlahisoa tse lekaneng ho etsa likarolo tse peli.

Sebelisa: e thusa ho hlobaela le khatello ea maikutlo, e hloekisa 'mele oa chefo, e ntlafatsa letlalo.

Likorolo: 38 kcal ka 100 g ea sehlahisoa.

3. Smoothies e tsoang ho tamati le pelepele

Lisebelisoa tsa ho sebeletsa tse 1:

• tamati - likotoana tse 5;
• pepere e monate - sengoathoana se le seng;
• lero la lemone - 10 ml;
• oli ea mohloaare - 10 ml;
• linoko, rosemary, dill mane - ho latsoa.

Meroho le meroho li lokela ho hlatsuoa hantle tlasa metsi. Ho ebola litamati, li lokela ho tšeloa ka nkhong ea metsi a belang metsotso e 5. Nama ea pelepele, e arohaneng le lipeo le likarolo, e tlameha ho khaoloa likotoana tse nyane. Ka setshelong sa blender ho hlokahala ho eketsa meroho e khethiloeng, ka boikhethelo - eketsa dill mane le rosemary. Joale o lokela ho tšela metsoako e setseng - lero la lilamunu, oli ea mohloaare, pepere le letsoai ho latsoa. E amohetse li-smoothies tse 1 tse sebeletsang boima ba 'mele li ka tšeloa ka khalase. Ho hlapolla metsi a matenya a nooang le metsi a nang le leqhoa.

Sebelisa: e hloekisa 'mele oa chefo, e na le boleng bo tlase ba matla,' me e tlatsa haholo.

Likorolo: 35 kcal ka 100 g ea sehlahisoa.

4. Smoothies e nang le sepinichi le k'habeche ea China

Lisebelisoa tsa li-servings tse 2:

• k'habeche - 150 g;
• spinach - 100 g;
• banana - sengoathoana se le seng;
• kiwi - sengoathoana se le seng;
• metsi a diminerale, ka ho khetheha a entsoe ka carbon - 200 ml;
• lero la lemone - 1 tbsp;
• peo ea folaxe - 1 pinch;
• mahe a linotši - 5 g.

Ka k'habeche ea China, o hloka ho tlosa makhasi a mabe le ho e hlatsoa, ​​o khabeloe hantle. Ho hlatsuoa tlasa sepinche sa metsi ho lokela ho omisoa ka thaole, ebe o khabeloa ka likotoana tse nyane. Seno se ka sebelisoa eseng feela makhasi, empa le bakoa bo fokolang. Kh'abeche le sepinichi li tlameha ho tlatsoa ka setshelong sa karolo ea bone ea metsi, butle-butle ho eketsa tse setseng ho fumana motsoako o ts'oanang. Liwi tse peeled le libanana li hloka ho khaola le ho eketsa bongata bo botala.

Smoothies bakeng sa ho theola boima ba 'mele e tla ba pholile hape e be e ruileng, haeba u beha banana ka sehatsetsing. Kamora ho eketsa lero la lemone, mahe a linotsi le semela ea folaxe li lokela ho shapa lisebelisoa tsohle. Seno se ka fuoa khalase e bonaletsang, bakeng sa mokhabiso, lipeo tsa sesame tse loketseng. Ho tsoa palong ena ea likarolo ho tla fumana li-servings tse 2.

Sebelisa: faeba e nang le fiber e ngata ea meroho ena e tla thusa ho hloekisa 'mele ho chefo, hape, smoothie e na le liminerale tsa bohlokoa le livithamini.

Likorolo: 48 kcal ka 100 g ea sehlahisoa.

5. Noa nettle

Lisebelisoa tsa li-servings tse 2:

• bobatsi - sehlopha se le seng;
• lihoete - likotoana tse peli;
• lamunu - karolo ea 1/2;
• metsi a diminerale - 100 ml;
• koena - 1 sprig;
• leqhoa.

Ho tlosa nettle e tukang, makhasi a eona a lokela ho belisoa, ebe o hlatsoa ka metsi a pholileng ebe o omella ka lesela. Lihoete tse hlatsoitsoeng li tlameha ho eboloa le ho khaoloa. Likarolo tsa lihoete, makhasi a nettle le lilae tsa citrus le koena li lokela ho kenngoa ka sekotlolo sa blender ebe u eketsa metsi. The ile a fumana homogeneous boima ho cooled le leqhoa le sila hape, ka nako eo tšela ka khalase. Ho tsoa palo ena ea lihlahisoa ho fumanoa 2 servings ea smoothie bakeng sa tahlehelo ea boima ba 'mele. Khabisa sejana ka peo ea sesame le folaxe.

Sebelisa: smoothie, lik'hilojule tse tlase li thusa ho boloka masapo a phetseng hantle le lisele tse sebetsang.

Likorolo: 35 kcal ka 100 g ea sehlahisoa.

6. Smoothies e nang le konofolo e hlaha

Lisebelisoa tsa li-servings tse 2:

• leek - sehlopha se le seng;
• likomkomere - sengoathoana se le seng;
• yogurt - 200 ml;
• walnuts - li-PC tse 2 .;
• lero la lemone - 1 tbsp;
• letsoai - ho latsoa.

Konofolo e hlaha e lokela ho hlatsuoa ka metsi a phallang ho tlosa marotholi ka thaole ea pampiri, ebe matsoho a arola likotoana tse nyane. Likomkomere li lokela ho hatelloa ka linoelo. Lithollo li ka siloa ka har'a grinder ea kofi. Ka sekotlolo sa blender ke ho tšela yogurt, eketsa likomkomere, linate le konofolo e hlaha. Boima ba sephali bo ka letsoai ebe bo eketsa lero la lemone, ebe bo hlohlelletsa hape. Lebenkele le feliloeng le lokela ho fanoa ka linoelo tse itseng. Ho tsoa palo e fuoeng ea lisebelisoa ho etsoa li-servings tse 2 tsa meroho e boreleli.

melemo e: Toning, purifying le lithibela-mafu.

Likorolo: 59 kcal ka 100 g ea sehlahisoa.

Lioache tse holimo tse 20 tse bohlale tse tsoang li-ruble tse 4,000

7. Smoothie e nang le likomkomere le parsley

Lisebelisoa tsa ho sebeletsa tse 1:

• parsley - sehlopha se le seng;
• likomkomere - likotoana tse peli;
• lettuce - kamoo ho lakatsoang;
• pepere ea fatše le coriander - pinch.

Likomkomere tse hlatsoitsoeng li tlameha ho khaoloa likotoana tse nyane, parsley, e hlatsoe hantle ebe e e ratha. Lisebelisoa tsa ho lahlela blender, eketsa coriander le ho kopanya motsotso o le mong, ka mor'a moo o ka tlatselletsa seno ka lettuce, nako e eketsehileng ea ho sila le ho tšela ka khalase. Ho khabisa mokhabiso meroho e meholo le li-flakes tse khubelu. Litholoana tsa likarolo tsa - 1 Cup.

Sebelisa: karolo ea li-smoothies tsa meroho e kenyelletsa li-antioxidants le livithamini, e thusa ho hlakola seno ho chefo, ho potlakisa metabolism.

Likorolo: 17 kcal ka 100 g ea sehlahisoa.

8. Smoothies lierekisi le mehloaare

Lisebelisoa tsa ho sebeletsa tse 1:

• lierekisi tse tala (tse ncha, tse entsoeng ka makotikoting kapa tse hoamisitsoeng) - 50 g;
• likomkomere tse ncha - 100 g;
• mehloaare e tala - likotoana tse 10;
• lero la lemone - 6 tbsp;
• peo ea folaxe - pinch.

Likomkomere li lokela ho hlatsuoa tlas'a metsi a phallang, li khaole likotoana tse nyane. Lierekisi tse hatselitsoeng li lokela ho tloheloa metsotso e mehlano mocheso oa kamore, li ka kenngoa ka makotikoting le tse ncha li ka sebelisoa ka ho toba. Likomkomere, lierekisi le mohloaare (ntle le majoe) li lokela ho kenngoa ka har'a setshelo sa blender ebe u eketsa lero la lemone, ho whisking hoo e ka bang 1 motsotso. Ebe smoothie e tšeloa ka khalase. E le mokhabiso o ka sebelisa lesale la likomkomere le mehloaare. Ho fanoe ka palo ea lihlahisoa tse baloang bakeng sa 1 ho sebeletsa meroho ea smoothies bakeng sa tahlehelo ea boima ba 'mele.

Sebelisa: e tšehetsa bophelo bo botle ba mesifa le pelo, e liehisa botsofali ba lisele tsa 'mele, e tlosa edema.

Likorolo: 47 kcal ka 100 g ea sehlahisoa.

9. Smoothies e entsoeng ka Masha e melang

Lisebelisoa tsa li-servings tse 2:

• limela tsa linaoa tsa mung - 40 g;
• makhasi a lettuce - ligrama tse 70;
• dill - 10 g;
• parsley - 10 g;
• libanana - 260 g;
• mahe a linotši - 5 g.

Lettuce, parsley le dill rinse ka tlas'a metsi, omella ka thaole. Ho blender, beha meroho, ho mela linaoa tsa mung, likhae tsa banana, linotši le metsi a nooang. Motsoako o sithabetseng o lokela ho tšeloa ka likhalase. Tlhahiso ea lijo - li-servings tse 2 tsa li-smoothies tsa meroho.

Sebelisa: fokotsa matla a feteletseng a monya chefo, e matlafatsa tšireletso ea 'mele, e ntlafatsa matla a pono, e tsitsisa k'holeseterole maling.

Likorolo: 78 kcal ka 100 g ea sehlahisoa.

10. Smoothie setala sa La Greek

Lisebelisoa tsa li-servings tse 2:

• tamati - 200 g;
• likomkomere - 200 g;
• dill - li-sprigs tse 2;
• mehloaare - likotoana tse 5;
• feta chisi - 70 g;
• oli ea mohloaare - 1 tsp

Meroho e lokela ho hlatsuoa tlas'a metsi a phallang, e khaole likotoana tse nyane. Meroho e entsoeng ka thipa le tamati e halikiloeng, likomkomere li lokela ho fetisetsoa ka setsing sa blender, eketsa chisi le oli ea mohloaare. Otla motsotso o le mong. Motsoako o phethiloeng o ka tšeloa ka khalase, o khabisa ka lilae tsa likomkomere tse ncha le meroho. Har'a palo e ka holimo ea lihlahisoa ho tsoa 1 servings ea meroho smoothies.

Sebelisa: fepa 'mele ka limatlafatsi tsa bohlokoa tse thusang ho khutlisa matla kamora ho ikoetlisa.

Likorolo: 64 kcal ka 100 g ea sehlahisoa.

Sheba hape:

• Boikoetliso bo holimo ba 30 ba yoga bakeng sa bophelo bo botle ba mokokotlo
• Lisebelisoa tsa Cardio tsa lapeng: melemo le mathata, likarolo