Peanut butter smoothies e ka 'na ea utloa eka e senyehile hoo e ka bang le lijo tsa lefu la tsoekere , empa tsena hase "lijo-thollo" tsa hoseng tseo u ka nahanang hore li teng.
Peateut butter ha e thuse feela ho kenya letsoho ho hlahisa smoothee texture, empa e fana ka protheine le mafura a seng makae ho thusa ho iphelisa.
U ka kenyelletsa blender ea hao le lefu lena la tsoekere la hoseng la smoothie lisebelisoa (tlosa leqhoa) mantsiboea, kahoo u se u itokiselitse ho kopanya hoseng.
Butter Peanut le Jelly Smoothie Recipe
- 1 lik'hilograma tse 2 tsa lebese
- Li-ounces tse 6 tse nyenyane tse nang le mafura a yogurt
- 1 tablespoon e tlaase mafura a lero la phoan
- 1 lik'hilograne tse 4 tsa fragole
- 4 ho ea ho 5 maqhoa a leqhoa
Nete ea phepo e nepahetseng: lik'hilojule tse 350, 45 g, lik'habohaedreite, 18% lik'halori tse tsoang mafura
Butter Peanut le Banana Smoothie Recipe
- 1 lik'hilograma tse 2 tsa lebese
- Li-ounces tse 6 tse nyenyane tse nang le mafura a yogurt
- 1 tablespoon lero le phofo
- 4 ounces banana
- 4 ho ea ho 5 maqhoa a leqhoa
Nete ea phepo e nepahetseng: lik'hilojule tse 350, 45 g, lik'habohaedreite, 18% lik'halori tse tsoang mafura
Chocolate ea Peateut Butter Smoothie Recipe
- 1 lik'hilograma tse 2 tsa lebese
- Li-ounces tse 6 tse nyenyane tse nang le mafura a yogurt
- 1 tablespoon lero le phofo
- 4 ounces banana
- Pakete e le 'ngoe ea tsoekere-e kentse tsokolate e seng kae ea lijo tsa hoseng
- 4 ho ea ho 5 maqhoa a leqhoa
Nete ea phepo e nepahetseng: lik'hilojule tse 450, 47 g lik'habohaedreite, 16% lik'halori tse tsoang mafura
Litsela tsa Li-Recipe Tsohle tse 3
- Beha lisebelisoa tsohle ho blender mme o kopane ho fihlela o boreleli.
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Butter ea Peanut ka Tsamaiso ea Mofuta oa 2 oa Lefu la tsoekere
Joy Bauer, Mme, RD, setsebi sa bophelo bo botle ba basali, o re linōko le boea ba peanut li na le li-carb, kahoo li ka thusa ho thibela li-spikes tsa mali, ho li etsa lijo tse phethahetseng bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2.
"Ha e le hantle, u ke ke oa khaola tsela ea hau ka nkho (sorry!).
Mofuta ofe kapa ofe oa peanut butter o tseba hore [e ka ba] lik'hilojule tse phahameng (hoo e batlang e le 100 ka hora e le 'ngoe), kahoo ho molemo ho itšetleha ka boholo ba litepisi tse 2, "Bauer o re.
Hase hore tsohle li-peanut butters li bōptjoa ka tsela e lekana, kahoo ha u ntse u reka, bala li-label. Batla mefuta e sa tšoaneng ea tlhaho e entsoeng ntle ho oli e fetisitsoeng (di-trans), tsoekere le lisebelisoa tse ling tsa lipelaelo.
Bauer o boetse o re, "Phuputso e entsoeng British Journal of Nutrition e fumane hore batho ba jang makotong kapa li-peanut butter bakeng sa lijo tsa hoseng ba ile ba fokotseha haholo ka takatso ea ho ja lihora tse 12."