Ho pheha nako : lihora tse 1,5 (ha ho nako ea ho leta)
Bothata bo boholo : ho basali ba nang le phihlelo
Lihlahisoa tsa caloric : li-medium- calorie
RE ETSA LIPOTSO TSA 6-8:
- tomoso - 20 g
- tsoekere - 1 tbsp. e nang le khaba
- phofo - dikopi tse 4
- lebese - 1 khalase
- metsi a mahe a linotsi - 2 tbsp. likhaba
- lehe le tala - 1 pc.
- mahe a fetotsoeng - lik'hilograma tse 6-8.
- lehe le tsoeu - 1 pc.
- 1 tbsp. e nang le khaba
- letsoai - ho latsoa
- li-walnuts tse grated - bakeng sa mokhabiso
BALA:
- Ho tloha tomoso, tsoekere, phofo (0.5 senoelo) le lebese le mofuthu (0.5 senoelo), lokisetsa khaba le sebaka se mofuthu ka metsotso e 30.
- Ka sekotlolo se arohileng, kopanya phofo (lik'hilograma tse 3.5), mahe a linotši, lehe, botoro ea botoro le letsoai. Add khaba, tšela lebese (0.5 senoelo), roba hlama ho boima bo le bong, koahela ka thaole 'me u tsamaee lihora tse 1-2.
- E atamela hlama hape, e khumame ebe e arola likarolo tse 6. Nthong e 'ngoe le e' Protein whip.
- Hula likhabiso ka meqhaka ebe u li beha ka lakane ea ho baka, e koahetsoeng ka letlalo. Hala holim'a moqhaka o nang le protheine e shapuoa, u fafatsoe ka linate. Litokisetso tse lokiselitsoeng li kenngoa ka ontong ea preheated (180 ° C) ebe li pheha metsotso e 30. Ha u kenya ka har'a sethapo se seng le se seng, beha lehe le betliloeng.