Iiresiphi ezi-5 zebanana ezineekhalori ezingaphantsi kwama-200

Umxholo

• 1. Iikeyiki zebanana kwimicrowave
• 2. I-pancake ebhanana emnandi
• 3. I-ice cream yetshokholethi kunye nebhanana
• 4. Isonka sebhanana kunye neenkozo
• 5. ikeyiki yebhanana engenashukela

Ibhanana sisiqhamo esinokusetyenziswa ngeendlela ezahlukeneyo, zombini zinencasa kwaye zinencasa. Kuyanceda ukutshintsha iswekile, ukuzisa incasa emnandi kulungiselelo, ukongeza ekunikezeni umzimba kunye nevolumu kwiikeyiki kunye neepie.

Ingcebiso elungileyo kukusoloko usebenzisa ibhanana evuthiweyo, kuba oku kuyakuyenza ibe mnandi ngakumbi kwaye kungabambi emathunjini.

1. Iikeyiki zebanana kwimicrowave

Ukulahlwa kwebhanana kwimicrowave yindlela ekhawulezayo nesebenzayo, etyebileyo kwimicu enceda amathumbu kwaye ine-200 kcal kuphela.

Izithako:

• Ibhanana e-1 evuthiweyo
• Iqanda eli-1
• 1 ikholoni yesuphu egcwele ioats okanye i-oat bran
• isinamon ukunambitha

Imo yokulungiselela:

Ukubetha iqanda ngemfoloko kwisitya esibumba ukulahla inkunkuma, njengesitya sokutya. Knead ibhanana kwaye udibanise zonke izithako kwisitya esinye. I-Microwave imizuzu emi-2: 30 ngamandla apheleleyo. Ukuba i-muffin iyanamathela ngaphandle kwesikhongozeli, ilungele ukutyiwa.

2. I-pancake ebhanana emnandi

I-pancake yebhanana ilungile kula maxesha xa ufuna ukutya i-sweetie, kuba, ukongeza ekubeni sele unencasa emnandi, inokugcwaliswa ngejeli yeziqhamo engenaswekile, ingqele yobusi okanye ibhotolo yamandongomane. Ipanekuku nganye imalunga ne-135 kcal.

Izithako:

• I-1/2 yekomityi yeoyile
• I-1/2 yebhanana evuthiweyo
• I-1/2 ithisipuni ipowder yokubhaka
• I-40 ml (1/6 indebe) yobisi
• Iqanda eli-1
• Isinamoni ecoliweyo ukunambitha

Imo yokulungiselela:

Betha zonke izithako kwi-blender kwaye wenze i-2 pancake kwi-nonstick skillet ngeoyile encinci yomnquma okanye ioyile yekhokhonathi. Ukuba awufuni ukwenza ii-pancake ezi-2 ngaxeshanye, inhlama inokugcinwa kwifriji kangangeeyure ezingama-24.

3. I-ice cream yetshokholethi kunye nebhanana

Ibhanana ice cream iyakhawuleza ukwenza kwaye ibulale iminqweno yeelekese. Eyona nto ifanelekileyo kukuxuba i-ayisi khrimu kunye namafutha okanye iiproteni, ezinje ngebhotolo yamandongomane okanye iproteni enamavili, kuba iba nesondlo ngakumbi kwaye inciphise ukukhuthazeka kwemveliso yamafutha. Nangona kunjalo inokwenziwa ngeebhanana kuphela.

Izithako:

• 1 ibhanana
• 1 ikholamu yesuphu yebhotolo yamandongomane
• I-1/2 col yesobho se-cocoa powder

Imo yokulungiselela:

Sika ibhanana kwizilayi kwaye uyiqande. Susa kwisikhenkcezisi uyibeke kwimicrowave imizuzwana eli-15 kuphela, ukuphulukana nomkhenkce. Ukubetha ibhanana kunye nezinye izithako ngomxube ngesandla okanye kwi-blender.

4. Isonka sebhanana kunye neenkozo

Esi sonka siyakhawuleza kwaye kulula ukusenza, siyindlela elungileyo yokutshintsha isonka kunye nezongezo ezithengiswa kwivenkile.Ukongeza, ityebile kwifayibha, inceda ukukunika ukwanela ngakumbi, ukulawula iswekile yegazi kunye nokuphucula ukusebenza kwamathumbu. Isilayi ngasinye se-45 g simalunga ne-100 kcal.

Izithako:

• Iiyunithi ezi-3 zebhanana
• I-1/2 indebe ye-chia kwiinkozo
• 2 ikholoni yesuphu yeoyile yekhokhonathi
• Amaqanda ama-3
• 1 indebe ye-oat bran
• 1 ikholam yesuphu yomgubo wokubhaka
• Isinamoni ecoliweyo ukunambitha

Imo yokulungiselela:

Knead iibhanana kwaye ubethe zonke izithako kwi-blender. Ngaphambi kokuba uthathe ukubhaka, ufafaze iesame phezu kwenhlama. I-oven ngama-200 degrees malunga nemizuzu engama-20-30. Yenza malunga ne-12.

5. ikeyiki yebhanana engenashukela

Lonke ikeyiki ityebile kwifayibha kunye namafutha alungileyo, anceda ukulawula i-cholesterol kwaye ikunike ukwanela ngakumbi. Isilayi ngasinye se-60 g simalunga ne-175 kcal.

Izithako:

• 1 indebe ye-oats okanye i-oat bran
• 3 Iibhanana ezivuthiweyo
• Amaqanda ama-3
• Iipuniwe ezi-3 zigcwele iidiliya
• I-1/2 indebe yeoyile yeCoconut
• 1 icephe enesinamon olungumgubo
• 1 ikholam yomgubo ongacoliyo wokubhaka

Imo yokulungiselela:

Ukubetha yonke into kwi-blender (inhlama iyahambelana) kwaye uyihambise kwihovini ephakathi kangangemizuzu engama-30 okanye ide iphume i-toothpick eyomileyo. Ukuba ukhetha iidiliya zonke, yongeza nje kwintlama emva kokubetha yonke into kwi-blender. Yenza iisevisi ezili-10 ukuya kwezi-12.

Jonga kwakhona iiresiphi ukonwabela ixolo lebhanana.