Lipheko tsa lapeng tse 3 bakeng sa Cramp

Litaba

• 1. Banana Smoothie
• 2. Cream tranelate
• 3. Carrot tranelate e nang le asparagase

Pheko e ntle ea malapa ke ho ja libanana tse 1 ho isa ho tse 2 le ho noa metsi a coconut letsatsi lohle. Sena se thusa ka lebaka la bongata ba liminerale, joalo ka magnesium, mohlala, tse bohlokoa ho thibela ponahalo ea likerempe. Leha ho le joalo, maemong a mangata, ho noa metsi a mangata, ho se ho fokotsa haholo maqhubu a bohloko ba maoto, litapole kapa kae kapa kae 'meleng.

Sefuba ke ho honyela ho sa sebetseng ebile ho bohloko ha mesifa ka nako e khuts'oane, hangata e etsahalang ka lebaka la ho felloa ke metsi 'meleng le khaello ea matsoai a matsoai, joalo ka magnesium, potasiamo, calcium le sodium. Kahoo, ho ja lijo tsena ke pheko e ntlehali ea lapeng.

1. Banana Smoothie

Vithamine ena e monate ebile e bonolo ho e etsa, e le kalafo e ntle ea tlhaho ho thibela likerempe.

Lisebelisoa:

• Banana e le 1
• 1 senoelo sa yogurt e hlakileng
• Khaba e 1 ea lialmonde tse phuthetsoe

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender 'me u noe hang-hang. Ho kgothaletswa ho nka khalase e le 1 ea vithamine ena letsatsi le leng le le leng pele u robala ho qoba, haholo-holo, likerempe tsa bosiu.

2. Cream tranelate

Ho ja tranelate ena ea avocado hoseng ke tsela e ntle ea ho qala letsatsi la hau.

Lisebelisoa:

• 1 avocado e butsoitseng
• 3 tablespoons (e tletse hantle) ea yogurt ea Greece ea tsoekere

Litokisetso

Otla ntho e ngoe le e ngoe ka blender mme haeba u nahana hore e tenya haholo eketsa yogurt e nyane. Sebopeho se lokela ho ba se setlolo, kahoo ha ua lokela ho beha yogurt e ngata haholo ka lekhetlo le le leng. Joale o ka eketsa linate kapa matokomane a khethiloeng.

3. Carrot tranelate e nang le asparagase

Lisebelisoa:

• Lihoete tse 3 tse kholo
• Litapole tse 1 tse mahareng
• 1 onion
• Li-clove tse 3 tsa konofolo
• 2 a etsang dilitara tse metsi
• Asparagase e 6
• linoko tsa ho latsoa: letsoai, parsley, pepere e ntšo le ginger ea fatše

Mokhoa oa ho itokisa:

Khaola metsoako ebe u e beha ka pane ho pheha. Ha e le bonolo, kopanya ntho e ngoe le e ngoe ka har'a blender ebe u e noa bakeng sa lijo tsa mantsiboea.

Bona hore na lijo tse ling li thusa ho thibela likere videong ena: