Li-recipe tsa banana tse 5 tse nang le li-calories tse ka tlase ho 200

Litaba

• 1. Banana kuku ka microwave e
• 2. Pancake e monate ea banana
• 3. Ice cream ea chokolete le banana
• 4. Bohobe ba banana le lithollo
• 5. Kuku ea banana e se nang tsoekere

Banana ke tholoana e tenyetsehang e ka sebelisoang mefuteng e mengata ea diresepe, tse tsoekere le tse hlabosang. E boetse e thusa ho nkela tsoekere sebaka, e tlisa tatso e monate tokisetsong, ntle le ho fa 'mele le bophahamo ba likuku le liphae.

Keletso e ntle ke ho lula u sebelisa banana e butsoitseng haholo, hobane sena se tla e etsa hore e be monate le ho feta 'me e se ke ea tšoasa mala.

1. Banana kuku ka microwave e

Ho lahlela banana ka microwave ke risepe e potlakileng hape e sebetsang, e nang le likhoele tse thusang mala mme e nang le li-kcal tse 200 feela.

Lisebelisoa:

• Banana e butsoitseng e 1
• 1 lehe
• 1 kolofo ea sopho e tletseng oats kapa oat bran
• sinamone ho latsoa

Mokhoa oa ho itokisa:

Otla lehe ka fereko ka hara setshelo se bopang dumpling, joalo ka sekotlolo sa lijo-thollo. Knea banana ebe u kopanya metsoako eohle ka setsing se le seng. Microwave metsotso e 2:30 ka matla a felletseng. Haeba 'muffin e tsoa ka har'a setshelo, e se e loketse ho jeoa.

2. Pancake e monate ea banana

Pancake ea banana e monate bakeng sa linako tseo u batlang ho ja sweetie, hobane, ntle le hore e se e ntse e na le tatso e monate, e ka boela ea tlatsoa ka jelly ea litholoana e sa tsoekere, lero la mahe a linotši kapa botoro ea peanut. Pancake e ngoe le e ngoe e ka ba 135 kcal feela.

Lisebelisoa:

• 1/2 senoelo sa oats
• 1/2 banana e butsoitseng
• 1/2 teaspoon phofo e bakang
• 40 ml (1/6 senoelo) sa lebese
• 1 lehe
• Sinamone e nang le phofo ho latsoa

Mokhoa oa ho itokisa:

Otla metsoako eohle ea blender ebe u etsa li-pancake tse 2 ka har'a setlolo se sa emeng ka oli ea mohloaare kapa oli ea coconut. Haeba u sa batle ho etsa li-pancake tse 2 hang, hlama e ka bolokoa ka sehatsetsing ho fihlela lihora tse 24.

3. Ice cream ea chokolete le banana

Ice cream ea banana e potlakela ho etsa le ho bolaea litakatso tsa lipompong. Morero o motle ke ho kopanya ice cream le mohloli oa mafura kapa liprotheine, joalo ka pere ea pereate kapa protheine ea Whey, kaha e ba le phepo e ntle ebile e fokotsa tšusumetso ea tlhahiso ea mafura. Leha ho le joalo, e ka etsoa hape ka libanana feela.

Lisebelisoa:

• Banana e le 1
• 1 koli ea sopho ea pereate ea peanut
• 1/2 col ea sopho ea phofo ea cocoa

Mokhoa oa ho itokisa:

Khaola banana ka likotoana ebe u emisa. Tlosa sehatsetsing ebe u kenya microwave metsotsoana e 15 feela, ho theola leqhoa. Otla banana le lisebelisoa tse ling ka mo tsoakanyi ka letsoho kapa ka blender.

4. Bohobe ba banana le lithollo

Bohobe bona bo potlakile ebile bo bonolo ho bo etsa, e le khetho e ntle ea ho nkela bohobe sebaka ka li-additives tse rekisoang suphamaketeng.Ntle le moo, e na le fiber e ngata, e thusa ho u fa khotsofalo, ho laola tsoekere ea mali le ho ntlafatsa tšebetso ea mala. Selae se seng le se seng sa 45 g se ka bang 100 kcal.

Lisebelisoa:

• Diyuniti tse 3 tsa banana
• 1/2 senoelo sa chia lithollo
• 2 col ea sopho ea oli ea coconut
• Mahe a 3
• 1 kopi ea oat bran
• 1 col ea sopho ea phofo e besitsoeng
• Sinamone e nang le phofo ho latsoa

Mokhoa oa ho itokisa:

Knead libanana ebe u otla lisebelisoa tsohle tsa blender. Pele oe pheha, fafatsa sesame holim'a hlama. Setofo ka likhato tse 200 bakeng sa metsotso e ka bang 20-30. E etsa li-servings tse ka bang 12.

5. Kuku ea banana e se nang tsoekere

Kuku ena kaofela e na le fiber e ngata le mafura a matle, a thusang ho laola k'holeseterole le ho o fa khora e ngata. Selae se seng le se seng sa 60 g se ka bang 175 kcal.

Lisebelisoa:

• 1 kopi ea oats kapa oat bran
• 3 Libanana tse butsoitseng
• Mahe a 3
• 3 tablespoons e tletse morara o omisitsoeng
• 1/2 senoelo Oli ea Kokonate
• Khaba e 1 ea sinamone e phofshoana
• 1 col ea phofo e sa tebang ea ho baka

Mokhoa oa ho itokisa:

Otla ntho e ngoe le e ngoe ka blender (hlama e tsitsitse hantle) ebe o e isa ka ontong e mahareng metsotso e 30 kapa ho fihlela mokokotlo oa meno o tsoa o omme. Haeba u rata morara o omisitsoeng, li kenye hlama kamora ho otla ntho e ngoe le e ngoe e teng blender. E etsa li-servings tse 10 ho isa ho tse 12.

Bona hape diresepe ho natefeloa ke lekhapetla la banana.