Li-recipe tse 10 tse tla siea mokhoa oa hau o monate le ho feta

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Ho thoe'ng ka ho iphepa ka seno se monate? Bakeng sa sena, latela feela diresepe tsena bakeng sa livithamine tsa litholoana, ho na le likhetho tse 'maloa tse kang vithamine ea banana, apole, fragola. Li bonolo ho li etsa, li na le limatlafatsi tse ngata, le mokhoa o motle oa ho qoba litšila le ho se lahle letho. Fumana motsoako oo u o ratang haholo!

1. Apple Vithamine

metsoako

• Likopi tse 2 tsa lebese le batang
• 2 liapole tse nyenyane tse khaotsoeng ntle le peo
• ½ khaba ea tsoekere

directions

1. Ka blender, beha lebese le batang, liapole tse khaotsoeng le tsoekere;
2. Kopanya ho fihlela e boreleli;
3. Latsoang ka mor'a moo.

2. Vithamine ea Banana e nang le Chokolete

metsoako

• Libanana tse 3 tse butsoitseng
• Lebese la 200 ml
• 3 tablespoons phofo ea cocoa kapa motsoako oa seno sa tsokolate
• 1 kapa 2 tablespoons tsoekere (ho ikhethela)
• Li-ice cubes tse 3 kapa tse 4

directions

1. Ebola libanana, li khaole 'me u li behe ka blender;
2. Eketsa lebese, phofo ea cocoa, tsoekere le leqhoa;
3. Otla ho fihlela vithamine e boreleli;
4. Sebeletsa ka likhalase tse 2 'me e se e loketse.

3. Passionfruit Vithamine

metsoako

• 1 kopi ea lebese
• 1 e nyenyane kapa e mahareng takatso ea tholoana pulp
• 2 tablespoons lebese le phofshoana
• Liipone tse 2 tsoekere

directions

1. Kenya lisebelisoa tsohle ho blender;
2. Kopanya hoo e ka bang metsotso e 5;
3. Fetisetsa ho khalase e fetang ka sieve ho felisa peo;
4. Noa joale.

4. Strawberry Vithamine

metsoako

• 1 pitsana e nyane ea yoghurt e bonolo
• 6 fragole tse khethiloeng
• ½ senoelo sa lebese la skim le pholileng
• Liipone tse 2 tsoekere
• 3 tablespoons oatmeal
• Leqhoa ho latsoa

directions

1. Ka blender, beha yogurt, fragole, lebese la skim, tsoekere, oats le leqhoa;
2. Sila ho fihlela vithamine e tšoana ka mokhoa o ts'oanang;
3. Ithabise.

5. Vithamine ea Mango

metsoako

• Sekhahla sa 1 mango
• Lebese la 200 ml
• 2 tablespoons oatmeal
• Mahe a linotsi a 1 a khaba

directions

1. Beha makhasi a mango ka blender;
2. Kenya lebese, oats le mahe a linotsi;
3. Hlatsoa ho fihlela mokelikeli o le boreleli;
4. Fetisetsa ka khalase le monko.

6. Vithamine ea litholoana tse khubelu

metsoako

• Kha metsi a 1
• Frozen fragola ho latsoa
• Blackberry e leqhoa ho latsoa
• Li-raspberries tse leqhoa ho latsoa
• Blueberry e leqhoa ho latsoa
• Banana e le 'ngoe e leqhoa

directions

1. Tšela metsi ka blender;
2. Kenya tholoana e hatselitsoeng;
3. Silakanya ho fihlela litholoana li qhibiliha;
4. Joale sebeletsa feela 'me u natefeloe.

7. Vithamine ea banana, apole e nang le oatmeal

metsoako

• Lebese la 300 ml
• Mahe a linotsi a 1 a khaba
• 1 plantain e sehiloeng
• 1 apole e khaotsoe ka peel
• 2 tablespoons oatmeal
• 1 tablespoon quinoa
• 1 thispone ea hydrated khauta ea folaxe

directions

1. Qala ka ho beha lebese le mahe a linotši ka blender;
2. Kenya banana, apole, oatmeal, quinoa, le peo ea khauta ea hydrated;
3. Whisk ho fihlela e boreleli;
4. Latsoang.

8. Vithamine ea Banana e nang le peanut butter

metsoako

• 1 kopi ea lebese
• 1 apole e khaotsoeng
• 1 banana e khaotsoeng
• Likhaba tse 3 tsa phofo ea peanut e halikiloeng kapa peanut peanut
• Mahe a linotsi ho latsoa

directions

1. Kenya lebese, apole, banana le phofo ea peanut ka har'a blender;
2. Haeba u lakatsa vithamine monate, eketsa mahe a linotsi;
3. Sila ho fihlela junifomo;
4. Sebeletsa ka mor'a moo.

9. Papaya Vithamine e nang le Pear

metsoako

• 1 papaya e khaotsoeng
• 2 lipere tse khaotsoeng
• 2 tablespoons lebese le khutsitsoeng, tsoekere, kapa sweetener
• 1 teaspoon ea oatmeal
• 500 ml lebese le pholileng

directions

1. Kenya papaya le lipere ho blender;
2. Kenya lebese le khutsitsoeng, oats le lebese le batang;
3. Otla ka motsotso o le mong;
4. Tšela ka botlolo 'me u arolelane le lelapa.

10. Vithamine ea Banana e nang le Avocado

metsoako

• 1 teaspoon ea avocado
• ½ yuniti ea banana
• Lilae tse 2 tse khaotsoeng tsa apole tse nang le peel
• Mahe a linotsi a 1 a khaba
• 1 tablespoon ea oat bran
• 1 tablespoon quinoa flakes
• Peo ea Chia le li-flaxseeds ho latsoa
• 300 ml lebese la oat kapa lebese le leng la meroho

directions

1. Beha lisebelisoa tsohle ka blender;
2. Kopanya ho fihlela vithamine e boreleli;
3. Latsoang ka mor'a moo. Haeba e setseng, e boloke ka sehatsetsing ho fihlela lihora tse 3.

Hona joale e se e le taba feela ea ho tseba hore na ke vithamine efe ea litholoana e lumellanang le litlhoko tsa hau. Tse ling li ntle bakeng sa ho ikoetlisa, tse ling li etselitsoe ho u thusa ho nona. 'Me ho lula u khatholohile ka tatso e kholo, sheba litlolo tsena bakeng sa li-smoothie tse 10 tse phetseng hantle ka ho fetisisa tsa nako eohle.