Fragole tsokolate
Sirapa ea tsokolate e khotsofatsa khethollo, 'me fragole e na le vithamine le fiber e ngata haholo. Ka lebaka la motsoako ona ho ka khoneha ho fumana likarolo tse hlano tse khothalletsoang litholoana ka letsatsi.
Joang ho etsa recipe
Fula fragole tse 8 ka 2 tbsp. likhaba tsa sirase ea chokolete le refrigerate. Nete ea phepo ka nako ea ho sebeletsa (8 tse kholo tse fragola monokotsoai le likhaba tse 2 tse tlase tsa mafura seroleta):
• Mafura a 3% (0.5 g, mafura a mafura a 0 g)
• 93% ea lik'habohaedreite (33 g)
• protheine ea 4 lekholong (1 g)
• 4 dikgerama tsa fiber
• 20 mg ya khalsiamo
• 1 mg ea tšepe
• 26 mg ya sodium.
Ena ke tsela e ntle ea ho khotsofatsa lerato la tsokolate, hoo e ka bang ntle le ho nona. 'Me haeba u qeta fragola ka tsokolate e ntšo e qhibilihisitsoeng, u tla fumana lekhetho le eketsehileng la li-antioxidants.
Ba ratang lemon la ice cream mafura a se nang serame
Ke ile ka fumana "lijo-thollo" tseo ke neng ke lutse ka tsona ha ke ntse ke le lechato la Caribbean. E monate haholo ebile ka nako e le 'ngoe e ja lijo tse monate. Ka nako e 'ngoe kea e pheha ka lero la cranberry - phello e ts'oana le e tsotehang.
Joang ho etsa recipe
Kopanya 450 g ea yogurt e tlaase ntle le li-filler le 230 ml ea leqhoa le nang le lemonade, le tšeloe ka mefuta e 6 bakeng sa leqhoa le leqhoa. Nete ea bohlokoa ea phepo ka ho sebetsa (mofuta o le mong oa ice cream):
• mafura a 0%
• 83% ea lik'habohaedreite (23 g)
• protheine ea 17% (5 g), fiber ka tekanyo e nyane
• 153 mg ya khalsiamo
• 0,34 mg ea tšepe
• 60 mg ya sodium.
Kojoana e na le khalsiamo e ngata joaloka ice cream, empa ho hang ha ho na mafura. Le hoja lemonade e khatholla haholo, hoo e batlang e sa re fe limatlafatsi. Ho eketsa tekanyo ea vithamine ea C, eketsa litholoana tse ncha kapa lero la lemone ho motsoako pele o o kenya ka lehare.
"Tlhaho" ea "mokopu" oa mokopu
Joang ho etsa recipe
Kopanya kopi e le 'ngoe ea puree ea mokopu e entsoeng ka makhapetla a mangata (litapole tse pentiloeng bakeng sa lijo tsa lesea) le sephutheloana se le seng sa motsoako oa vanilla o se nang mafura bakeng sa pudding e potlakileng. Add, butle-butle, likotlolo tse 2 tsa lebese le pholileng, sinamone e nang le phofo, nutmeg le moemeli oa tsoekere ho latsoa. Beha motsoako ka ho itokiselitse ho tloha ho phofo e tlaase ea mafura a lijo-thollo le refrigerate bonyane ka metsotso e 30, ebe o khabisa b st. akarelletsang likhaba tsa krime e entsoeng ka letsoho.
Nete ea bohlokoa ea phepo e nepahetseng ka ho sebetsa (1/6 pie):
• Mafura a 26% (7 g, 1 (5 g, mafura a tletseng fatše)
• lik'habohaedreite tse 66% (41 g)
• Protheine ea 8% (5 g)
• 1.5 dikgerama tsa fiber "121 mg ea khalsiamo
• 1 mg ea tšepe • 403 mg ya sodium.
Maikutlo a setsebi sa phepo e nepahetseng
Khalase ea mokopu o entsoeng ka makotikoting o na le livithamine tse ngata tsa A le C, potasiamo le fiber, le tsena tsohle - lik'hilojule tse 83. Hape ka lebaka la pudding le lebese, ho tlatsa ho tla ba le ts'ebetso e tsitsitseng ntle le mafura a mangata le k'holeseterole, e nang le tranelate le mahe a tsoang khabeng ea setso ea pie ea mokopu.
Lijo tse monate-apole e monate e phehiloeng
Tlosa motsoako ho tloha halofong ea apole e sa phehoang (sebelisa mofuta ofe kapa ofe oa liapole tse setseng o tiile nakong ea ho pheha) ebe ue tlatsa ka teaspoon e 1 ea tsoekere e sootho le sinamone; beha apole ka sejana se sa keneleng mocheso 'me u koahele ka tape ea kichineng. Bela ka microwave metsotso e ka bang 2 ho isa ho e 4; Tsoa ka ontong 'me u khabise 1/2 senoelo sa mafura a tlaase a vanilla a tlaase.
Nete ea bohlokoa ea phepo ka nako ea ho sebeletsa:
• mafura a 0%
• lik'habohaedreite tse 90% (32 g), "protheine ea 10% (4 g),
• 2 g fiber,
• 313 mg ya khalsiamo,
• 0,4 mg ea tšepe,
• 46 mg ya sodium.
Maikutlo a setsebi sa phepo e nepahetseng
Ha o ntse o boloka peel peel, o tla fumana tekanyo e kholo ea fiber. Le yogurt e fana ka protheine le khalsiamo.
Frozen litholoana smusi
Bakeng sa motsoako oa lijo, kopanya kopi e le 'ngoe ea majoe a vanilla a fokolang fatše, 1 khalase ea litholoana tse serame (mohlala, mango, diperekisi kapa monokotšoai o mong le o mong) le motsoako oa tsoekere ea lijo, o pota-potiloeng ho ea ho lekaneng.
Nete ea bohlokoa ea phepo ka nako ea ho sebeletsa:
• Mafura a 3% (1 g, mafura a tletseng fatše)
• Li-carbohydrate tse 86% (57 g)
• protheine ea 11% (7 g)
• likhalase tse 4
• 92 mg ya sodium.
Maikutlo a setsebi sa phepo e nepahetseng. Ke tsela e babatsehang ea ho fumana li-fibre tse eketsehileng, livithamine le diminerale ho tswa ho li-dessert tsa hao tse batang. 'Me kakaretso ena e tla u fa karolo e fetang halofo ea lijo tsa letsatsi le letsatsi tsa 1 000 mg ya khalsiamo.
Oli ea soybean le motsoako oa linate
Ema ka har'a toaster halofo ea moqolo oa phofo ea koro eohle 'me u hasane ho eona 1 tbsp. e nang le khaba ea oli ea soya le 1 tbsp. khaba ea chokolete.
Nete ea bohlokoa ea phepo ka nako ea ho sebeletsa:
• Mafura a 30% (4 grams, 0,7 g, mafura a tletseng)
• lik'habohaedreite tse 57% (18 g)
• protheine ea 13 lekholong (4 g)
• 3 g ea fiber
• 102 mg ya khalsiamo
• 1 mg ea tšepe
• 241 mg ya sodium.
Maikutlo a setsebi sa phepo e nepahetseng. Sebaka sa lijo-thollo kaofela ke mohloli o motle oa fiber, vithamine B le lik'habohaedreite tse rarahaneng tse fanang ka matla. Oli ea soybean ke mohloli o feletseng oa liprotheine, o nang le mafura a mangata a mangata, 'me lekhalo la linate tsa chocolate le fana ka tatso e ngata haholo eo ue hlokang haholo.
Bohobe bo feletseng, tranelate le monokotsoai
Jala ka bohobe bo le 1 ho tloha phofo ea koro eohle 2 tbsp. khaba ea lijo tse tlaase tsa mafura a tranelate le khabiso ea 1/3 senoelo se sliced fragole kapa 2 tbsp. likhaba tsa litholoana tse entsoeng ka makotikoting.
Nete ea bohlokoa ea phepo ka nako ea ho sebeletsa:
• Mafura a 17% (2 grams, 0.5 g, mafura a tletseng fatše)
• lik'habohaedreite tse 61% (16 g)
• protheine ea 22% (5 g)
• 1.5 dikgerama tsa fiber
• Li-calcium tse 66 mg • 1 mg ea tšepe
• 249 mg ya sodium.
Maikutlo a setsebi sa phepo e nepahetseng
Ena ke tsela e bohlale ea ho finyella tatso le mokhoa oa cheesecake ntle le mafura. Ha e le hantle, ho molemo hore u sebelise litholoana tse ncha, empa haeba kaofela u khetha makotikotla, khetha tseo lero la litholoana li sebelisoang ka tsona e le sweetener, eseng sirase ea poone e phahameng-fructose.