5 mabanana mabhureki ane asingasviki mazana macalorie

Zvemukati

• 1. Banana keke mu microwave
• 2. Sweet bhanana paniki
• 3. Chocolate ice cream nebhanana
• 4. Banana chingwa nezviyo
• 5. Keke rebhanana risina shuga

Iyo bhanana muchero wakasiyana-siyana unogona kushandiswa mune akati wandei mabikirwo, ese anotapira uye anonaka. Izvo zvinobatsira kutsiva shuga, kuunza inotapira kunhuhwirira kugadzirira, pamusoro pekupa muviri nevhoriyamu kumakeke nemapayi.

Zano rakanaka nderokugara uchishandisa bhanana rakaibva, nekuti izvi zvinoita kuti riwedzere kutapira uye hariteedzere ura.

1. Banana keke mu microwave

Iyo dumpling dumpling mu microwave ndeye inokurumidza uye inoshanda nzira, yakafuma mune tambo iyo inobatsira ura uye iyo ine chete 200 kcal.

Zvisungo:

• 1 bhanana rakaibva
• 1 zai
• 1 col yemuto izere neoats kana oat bran
• sinamoni kuravira

Kugadzirira modhi:

Rova zai neforogo mumudziyo inogadzira marara, senge mbiya yezviyo. Sveta bhanana uye sanganisa zvese zvinoshandiswa mumudziyo mumwe chete. Microwave ye2: 30 maminetsi pasimba rakazara. Kana iyo muffin iri kunamira kunze kwemudziyo, yakagadzirira kudyiwa.

2. Sweet bhanana paniki

Iyo pancake yebhanana yakanaka kune iyo nguva kana iwe uchida kudya inotapira, nekuti, pamusoro pekunge uine kuravira kunotapira, inogona zvakare kuzadzwa neasina kutapira michero jelly, inodonha huchi kana nzungu ruomba. Pancake yega yega ingangoita 135 kcal.

Zvisungo:

• 1/2 mukombe oats
• 1/2 bhanana yakaibva
• 1/2 teaspoon kubika poda
• 40 ml (1/6 mukombe) yemukaka
• 1 zai
• Poda sinamoni kuravira

Kugadzirira modhi:

Irova zvese zvinoshandiswa mu blender uye gadzira 2 mapancake mune isina stick skillet ine mafuta mashoma emuorivhi kana mafuta ekokonati. Kana iwe usiri kuda kugadzira mapancake maviri panguva imwe chete, mukanyiwa unogona kuchengetwa mufiriji kwemaawa anosvika makumi maviri nemana.

3. Chocolate ice cream nebhanana

Banana ice cream inokurumidza kugadzira uye inouraya zvishuwo zvemaswiti. Iyo yakanaka ndeyekusanganisa iyo ice cream nemafuta kana mapuroteni sosi, senge nzungu butter kana whey protein, sezvo ichiva ine hutano uye inoderedza kukurudzira kwekugadzirwa kwemafuta. Nekudaro, inogona zvakare kugadzirwa nemabhanana chete.

Zvisungo:

• 1 bhanana
• 1 col yemapfunde nzungu muto
• 1/2 col yemuto wecocoa upfu

Kugadzirira modhi:

Cheka bhanana kuita zvidimbu uye gwamba. Bvisa mufiriji ugoisa mu microwave kwemasekondi gumi nemashanu chete, kuti urasikirwe nechando. Rova bhanana uye zvimwe zvinoshandiswa nemuvhenganisi neruoko kana mu blender.

4. Banana chingwa nezviyo

Chingwa ichi chinokurumidza uye chiri nyore kugadzira, chiri chisarudzo chakakura chekutsiva zvingwa nemishonga yekuwedzera yatengeswa muchitoro.Uye zvakare, yakafuma mune fiber, ichibatsira kukupa iwe kugutsikana, kudzora glucose yeropa uye nekuvandudza ura. Imwe neimwe 45 g slice inenge zana kcal.

Zvisungo:

• Zvikamu zvitatu zvebhanana
• 1/2 mukombe we chia muzviyo
• 2 col yemuto wekokonati mafuta
• 3 mazai
• 1 mukombe weoat bran
• 1 col yemubheka weupfu hwekubheka
• Poda sinamoni kuravira

Kugadzirira modhi:

Knead mabhanana uye rova ​​zvese zvinoshandiswa mu blender. Usati watora iyo kuti ubike, shandisa sesame pamusoro pehupfu. Ovhiri pamadhigirii mazana maviri kwemaminitsi makumi maviri nemakumi matatu. Inoita ingangoita gumi nemaviri servings.

5. Keke rebhanana risina shuga

Iri keke rese rakapfuma mune fiber uye nemafuta akanaka, ayo anobatsira kudzora cholesterol uye nekukupa iwe kugutsikana. Imwe neimwe 60 g slice inenge 175 kcal.

Zvisungo:

• 1 mukombe weoats kana oat bran
• 3 Mabhanana akaibva
• 3 mazai
• 3 tablespoons azere mazambiringa
• 1/2 mukombe Kokonati Oiri
• 1 tablespoon yakasviba sinamoni
• 1 col yeupfu hwakabikwa hwekubheka

Kugadzirira modhi:

Irova zvese mu blender (mukanyiwa unowirirana kwazvo) uye woenda nawo kune hovhoni yepakati kwemaminitsi makumi matatu kana kusvika gumbo remazino rabuda rakaoma. Kana iwe uchida iwo mazambiringa akaomeswa, ingo wedzera ivo kuhupfu mushure mekurova zvese zviri mu blender. Inoita gumi kusvika gumi nemaviri servings.

Ona zvakare mabikirwo kuti unakidzwe nemabanana peel.