Izithako:

• Iapile e-1 ephakathi, icored kwaye inqunqwe
• ibhanana e-1 evuthiweyo, yaxotyulwa yanqunyulwa
• 1/2 ikomityi yobisi (ubisi okanye engeyobisi)
• 1/4 ikomityi yeyogathi engenanto (ukhetho)
• 1 icephe lobusi okanye isiraphu yemaple (ukhetho)
• 2 amacephe axutywe iziqhamo ezomileyo (ngokuzikhethela) iiamangile ezinqunqiweyo, iirasentyisi, iicashews, iidatethi)
• 1/4 ithisipuni yesinamoni yomhlaba (ukhetho)
• Ipinki yekhadiamom yomhlaba (ukhetho)
• Iityhubhu zomkhenkce (uyazikhethela) )

Imiyalelo:

1. Hlanganisa iziqhamo kunye nobisi: Kwi-blender, hlanganisa i-apile enqunqiweyo, ibhanana, ubisi kunye neyogathi (ukuba usebenzisa). Hlanganisa kude kube lula kwaye kukhrimu.
2. Lungisa ubumnandi: Ukuba uyanqwena, yongeza ubusi okanye isiraphu yemaple ukungcamla kwaye udibanise kwakhona.
3. Hlanganisa iziqhamo ezomileyo kunye neziqholo: Yongeza iziqhamo ezomileyo ezinqunqiweyo, i-sinamoni, kunye ne-cardamom (ukuba usebenzisa) kwaye udibanise ude udibanise kakuhle.
4. Pholisa kwaye uphake: Lungisa ukuhambelana nobisi olongezelelweyo okanye iityhubhu ze-ice (ukhetho) kwisiselo esingqindilili okanye esibandayo. Galela kwiiglasi kwaye ujabulele!

Iingcebiso:

• Zive ukhululekile ukulungisa isixa sobisi, iyogathi, kunye ne-sweetener ngokukhetha kwakho.
• Ukwenzela i-milkshake engqindilili, sebenzisa iibhanana ezikhenkcezisiweyo endaweni yezintsha.
• Ukuba iziqhamo ezomileyo azikanqunyulwa, zinqumle zibe ngamaqhekeza amancinci ngaphambi kokuba uzifake kwi-blender.
• Zama ngeentlobo ezahlukeneyo zeziqhamo ezomileyo ezifana neapilkosi, amakhiwane, okanye ipistachios.
• Yongeza i-scoop ye-protein yomgubo wokunyusa iprotheni.
• Ukuze ufumane incasa etyebileyo, beka icephe le nut butter (ibhotolo yamandongomane, ibhotolo yealmond) kwenye yobisi.