Ha ho lijo tsa hoseng tse molemo ho feta smoothies le oatmeal. Ntlha ea pele, ts'ebetso ena ea letsatsi e fana ka matla ho tsohle tseo u li finyellang nakong e tlang; ka lekhetlo la bobeli, oatmeal smoothies e nolofatsa ts'oaetso mme o etsa hore tšebetso ea hau ea lijo e sebetse ka mokhoa o nepahetseng le ka matla, 'me ea boraro, e monate haholo ebile e khotsofatsa.
Smoothies le banana le porridge
Lijo:
- yoghurt - 250 ml;
- lebese - 250 ml;
- oatmeal - 1/4 st .;
- banana - 1 piece;
- pere ea peanut - ho latsoa.
Litokisetso
Banana e hloekisoa le serame ka setsing se khethehileng ka lihora tse 6-8. Banana e nang le peele e tletse lebese le yogurt, re eketsa oatmeal le boroa e lerootho bakeng sa monate. Re otla banana banana smoothie ka oatmeal ho fihlela ho boreleli le ho noa.
Recipe ea smoothies e nang le fragole le oatmeal
Lijo:
- lebese - 1 ntho;
- li-flakes tsa oatmeal - 1/4;
- banana - 1/2 likotoana;
- fragole e nang le serame - 8-10 likotoana;
- mahe a linotši - 1 tbsp. khaba.
Litokisetso
Banana e tšetsoe 'me e kenngoe ka sekotlolo sa boleng, hammoho le lebese, fragole le mahe a linotši, e le monate oa monate. Hlatsoa lisebelisoa tsohle ho fihlela o boreleli 'me o fana ka likhalase.
Smoothies bakeng sa hoseng le oatmeal le yogurt
Lijo:
- li-flakes tsa oatmeal - 1/4;
- Peo ea Chia (khetho) - 1 1/2 tsp.
- lebese - halofo ea lekholo;
- lero la kharenate - 1/2 st.;
- kefir - 1/4 ea lekholong la lilemo;
- blueberry leqhoa - 1 ntho;
- vanilla e nkiloeng - 1/2 tsp;
- mahe a linotši - ho latsoa.
Litokisetso
Lipeo tsa oatmeal le tsa chia li otloa ka phofo ka phofo ea blender. Tlatsa li-oatmeal ka lebese, eketsa kefir le blueberries, ka mor'a moo re boetse re otla metsoako eohle. Leka seno se entsoeng hantle 'me u kenyelle motsoako ofe kapa ofe o khethiloeng ho latsoa tatso ea hao. Hlakola li-smoothies ka lero la kharenate , eketsa lejoe la vanilla le refrigerate ka lihora tse 4, e le hore peo le li-flakes li tsoe.
Smoothies le koung ea ntloana le oatmeal
Lijo:
- li-flakes tsa oatmeal - 1/4;
- chisi ea cottage - halofo ea lekholo;
- diperekisi - 1 ntho;
- leqhoa - halofo ea lekholo;
- lero la apole - halofo ea lekholo;
- mahe a linotši - ho latsoa.
Litokisetso
Li-flakes tse entsoeng ka mafura li fetoha phofo li sebelisa sesebelisoa se matla kapa grinder ea kofi. Tlatsa phofo ea oat ka lero mme u tlohele ho itšela ka metsotso e 10-15. Ho sebelisa blender, shapa motsoako oa oat le chate ea chate, likhae tsa liperekisi tse leqhoa, leqhoa le mahe a linotši. Ho itokiselitse ho kopanya ho ka etsoa hang-hang.
Recipe ea smoothies le oatmeal
Lijo:
- li-flakes tsa oatmeal - 1/4;
- lebese - 1 ntho;
- yoghurt - 1/4 lekholo;
- mananine oa makotikoting - 1 ntho;
- vanilla e nkiloeng - 1/2 tsp;
- mahe a linotši - ho latsoa.
Litokisetso
Re etsa hore li-flakes e be phofo 'me re tšollele phofo feela ka lebese le mofuthu. Re emetse ho fihlela lebese le pholile ka ho feletseng, le maqeba a oatmeal. Joale eketsa motsoako oa phaeneapole le yogurt, joale o ka tšela metsi a kokonate a nyenyane, haeba a le teng, a teng motseng oa hau. Ka mor'a moo, u tlameha ho otla ntho e 'ngoe le e' ngoe ho fihlela tekanyo e lakatsehang ea boreleli 'me u kenye vanilla e nyane le mahe a linotši.
Smoothies le li-oatmeal le cherries
Lijo:
- li-flakes tsa oatmeal - 1/4;
- lebese - lintho tse 3/4;
- lero la cherry - 1/2 tbsp;;
- Koga ea Greece - 1/4 ea ntho eo;
- peree ea leqhoa - 1 ntho;
- Vanilla - ho latsoa;
- mahe a linotši - ho latsoa.
Litokisetso
Qoba li-oat flakes ka phofo 'me u li tšollele ka lero le lebese. Hape, hlakola kaofela, ho etsa bonnete ba hore phofo ea oatmeal ha ea ka ea nka lithōle. Hona joale tlohela oatmeal ho ruruha ka metsotso e 20-30, o ka ba mofuthu le mofuthu ka motsoako oa microwave, e le hore phofo e bokelle kapele mongobo. Hona joale motsoako o ka kenyelletsoa ho latsoa vanilla ka mokhoa o hloekileng, kapa ka vanilla e tsoekere kapa e ntšitsoeng. Ka mor'a moo, beha monate o khethiloeng, yogate ea Greece le cherries. Re sisinya smoothies qetellong mme re tšela likhalase.
Seno se ka jeoa kapele ka mor'a ho pheha, se ka bolokoa ka sehatsetsing ka matsatsi a 2-3, 'me u ka qeta mefuta e khethehileng' me u ja joaloka ice cream.